Whole Grains 101

A loaf of whole grain bread on a cutting board

What is a whole grain?

A whole grain includes all parts of the grain. When grains are processed into flour, parts of the grain, including some vitamins and minerals, are removed.

Choosing whole grains means you get the full nutrition the food offers.

What's inside?

Whole grains provide many important nutrients, including:

  • Fiber
  • B vitamins
  • Vitamin E
  • Magnesium
  • Iron
  • Antioxidants

These nutrients help support overall health and may help protect against disease.

Health benefits of whole grains

Eating whole grains regularly may help:

  • Reduce the risk of heart disease
  • Lower the risk of stroke
  • Reduce the risk of certain cancers
  • Help prevent Type 2 diabetes
  • Support a healthy weight

Replacing refined grains with whole grains may also improve:

  • Total cholesterol
  • LDL or "bad" cholesterol
  • Blood sugar control (A1c levels)
  • Inflammation

How to add whole grains to your meals

Choose this, not that:

Whole grains

  • 100% whole wheat bread
  • Brown or wild rice
  • Whole wheat pasta
  • Whole wheat tortillas
  • Whole wheat crackers
  • Whole grain cereal
  • Oatmeal
  • Popcorn

Refined grains

  • White bread
  • White rice
  • White pasta
  • White tortillas
  • Saltines
  • Corn chips

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