Whole-grain products are minimally processed and contain the bran, endosperm and germ of the grain. Refined grains go through processing that removes the germ and bran but still contains the endosperm. However, the endosperm contains little nutrient value. The United States Department of Agriculture recommends choosing at least half of grain selections as whole-grain choices. Whole grains have more fiber than refined grains because of the bran and germ.
Bread and Pasta
Mayo Clinic recommends looking at food labels for breads, pastas and other ready-to-eat grain products that include whole grain in the top ingredients. These products will be higher in fiber compared to processed, refined grain products. For instance, 100 percent whole-wheat bread has more fiber than white bread. Whole-wheat pasta has more fiber than regular pasta. For gluten-free bread and pasta, look for whole-grain brown rice, buckwheat, millet and quinoa as key ingredients.
Rice
Brown and wild rice contain more fiber than white rice. This is because they contain the bran and germ part of the plant, while white rice just contains the endosperm. According to Harvard School of Public Health, a 2010 study from the Archives of Internal Medicine shows that replacing 50g of brown rice for white rice may cut the risk of type 2 diabetes by 16 percent. Replacing white rice with other grains, such as whole wheat and barley resulted in a 36 percent decrease in type 2 diabetes risk.
Cereals
Oatmeal is a hot cereal, whole-grain option that is high in fiber. Cold cereals also have many high-fiber choices with whole-grain ingredients. Like other grain products, look for "whole grain" in the top ingredients. Mayo Clinic suggests choosing items with at least 3g of fiber per serving. Examples of high-fiber cereals include bran flakes, raisin bran, shredded wheat and muesli. Add berries or ground flax seed for an added fiber benefit.
Other Grains
There are other whole-grain products that may not be as well known as things like whole wheat and brown rice. Grains such as amaranth, barley, bulgur, millet, popcorn and quinoa are listed at MyPyramid.gov as other whole-grain choices. When eating snack foods like crackers and baked goods, choose products that use whole-grain ingredients. When baking, use whole-wheat flour instead of white flour for added fiber.
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