Foods High in Whole Grain

Grains, or cereals, are the seeds of edible grasses, according to MayoClinic.com. When these grains are left unrefined, meaning the outer layers of bran and germ have not been stripped away, they are called whole grains. Whole grains contain higher levels of fiber and other important nutrients like potassium and magnesium than refined grains. Whole grains are a healthy choice and come in many varieties.

Whole Wheat

Whole wheat bread, pasta or crackers are a good source of whole grains, according to MayoClinic.com. However, many products advertise that they contain whole wheat when in reality it's a small percentage of the ingredient list, which is mostly made of refined grains. Consumers looking to increase their consumption of whole grains should look for products that list whole wheat or whole grain as the first ingredient in the list. Another good choice is products that contain 100 percent whole wheat or whole grain. It's also a good idea to choose products with at least 3g of fiber per serving.

Whole Grains

Popcorn is a whole grain that can be easily substituted for less healthy snack foods, according to MayoClinic.com. Other sources include barley, brown rice, buckwheat or kasha, bulgur or cracked wheat, millet, and wild rice. Products with ingredient lists that start with any of these grains are also likely good sources of whole grains, according to the American Heart Association. Ingredients are listed in order of their percentage of the product. So, a product with whole grains listed last has a relatively small percentage of whole grains.

Cereals

Eating whole grain cereals for breakfast is an easy way to add more whole grains to a person's diet, according to MayoClinic.com. Good options include oatmeal in any form, such as rolled oats or steel-cut oats. Shredded wheat or puffed brown rice are also options. Other commercial cereals may also contain whole grains but consumers should read the nutritional label to be sure that whole grains are listed first, or at least high up, on the ingredient list.

References

• MayoClinic.com:Whole Grains: Hearty Options for a Healthy Diet
• American Heart Association: Whole Grains and Fiber
• MyPyramid.gov: Why Is It Important To Eat Grains, Especially Whole Grains?