How to Choose Whole Grains: A Simple Guide

What Are Whole Grains?

Whole grains are the edible seeds of certain plants. Unlike refined grains, which are milled to remove parts of the kernel, whole grains contain the entire grain kernel: the bran, germ, and endosperm. Each part contributes different nutrients. The bran is rich in fiber, B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. The germ is the core of the seed, packed with healthy fats, vitamin E, B vitamins, and antioxidants. The endosperm contains carbohydrates, protein, and small amounts of some B vitamins and minerals.

Common examples include whole wheat, oats, brown rice, quinoa, barley, and farro. When you choose whole-grain products, you get the full nutritional package that nature intended.

Sources: The Journal of Nutrition / American Society for Nutrition (PMC), Whole Grains Council / Tufts University, Kellogg's

Whole Grains

Higher whole-grain intake is associated with lower risks of several chronic diseases. According to the scientific foundation for the 2025–2030 Dietary Guidelines for Americans, people who eat more whole grains have a 7% lower risk of all-cause mortality, 15% lower risk of cardiovascular disease, 13% lower risk of colorectal cancer, 15% lower risk of obesity, and 33% lower risk of type 2 diabetes. These are associations from observational studies and do not prove that whole grains cause these outcomes.

A dose-response analysis found significant risk reductions per 30 grams per day increase in whole grain consumption, ranging from a 6% reduction for all-cause mortality and colorectal cancer to a 24% reduction for type 2 diabetes.

Eating whole grains instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL) cholesterol, triglycerides, and insulin levels. Whole grains also provide fiber, which helps with digestion and satiety.

Sources: U.S. Department of Health and Human Services and U.S. Department of Agriculture, Harvard T.H. Chan School of Public Health

Top Whole Grains to Include

Many nutritious whole grains are widely available. You can rotate them to add variety and different nutrients to your diet. Popular options include:

• Whole wheat (including whole wheat flour and pasta)
• Oats (steel-cut, rolled, or old-fashioned)
• Brown rice
• Quinoa (actually a seed, but often used like a grain)
• Barley (hulled or pearled)
• Farro
• Bulgur
• Millet
• Sorghum
• Rye (whole rye or rye berries)

Sources: Harvard T.H. Chan School of Public Health

How Much Do You Need? Serving Size Guide

The 2025–2030 Dietary Guidelines for Americans set whole grains serving goals of 2–4 servings per day for a 2,000-calorie dietary pattern, adjusting as needed based on individual caloric requirements. Daily whole grain servings range from 1–2 for a 1,000-calorie pattern to 3¼–6½ for a 3,200-calorie pattern.

A serving of whole grains is one ounce-equivalent. Examples include ½ cup cooked oats, brown rice, barley, quinoa, or buckwheat; 1 slice of bread; or 1 tortilla.

Sources: U.S. Department of Health and Human Services and U.S. Department of Agriculture

Reading Food Labels: Whole Grain Claims

Food labels can be confusing. A product labeled “100% whole grain” means all the grain ingredients are whole grains. However, products labeled as “Made with Whole Grain” or “Multigrain” often contain mostly refined grains. Multigrain simply means the product contains several types of grains, but those grains may all be refined.

To identify whole grain products, look for the word “whole” before each grain in the ingredient list. The 2020–2025 Dietary Guidelines for Americans stated that the relative amount of whole grain in a food can be inferred by the placement of the grain in the ingredient list—the whole grain should be the first ingredient, or the second ingredient after water. However, labels like “multigrain” or “made with whole grain” can be misleading. Always check the ingredient list to ensure whole grains are the primary grain ingredient.

Sources: U.S. Department of Health and Human Services and U.S. Department of Agriculture, Whole Grains Council

Refined vs. Whole Grains: A Comparison

Understanding the difference between refined and whole grains is key to making healthier choices. The table below compares key attributes of whole grains, refined grains, and two forms of whole grains: whole wheat flour bread and intact whole grains like oats, barley, and brown rice.

Sources: U.S. Department of Health and Human Services and U.S. Department of Agriculture, Harvard T.H. Chan School of Public Health, The Journal of Nutrition / American Society for Nutrition (PMC), Kellogg's, Stephanie Kay Nutrition

Simple Swaps to Add More Whole Grains

Incorporating more whole grains into your diet is often a matter of simple substitutions. The 2025–2030 Dietary Guidelines for Americans recommend significantly reducing consumption of highly processed, refined carbohydrates such as white bread, ready-to-eat or packaged breakfast options, flour tortillas, and crackers. Here are some easy swaps:

• Pick brown rice over white rice.
• Use whole-wheat pasta or whole-grain pasta blends.
• Replace refined breakfast cereals with oatmeal or whole-grain cereals (choose those with less sugar).
• Use whole-wheat flour when baking, or mix whole-wheat with all-purpose flour.
• Snack on air-popped popcorn instead of chips.
• Try quinoa or bulgur as a base for salads or grain bowls.

Sources: U.S. Department of Health and Human Services and U.S. Department of Agriculture

Cooking Whole Grains: Tips

Cooking whole grains is simple, though some take longer than refined versions. Rinse grains like quinoa, millet, and farro before cooking to remove any bitterness. A rice cooker or instant pot can simplify the process. For general guidance, simmer grains in water or broth until tender; the exact time and water ratio vary by grain type. Let cooked grains rest for a few minutes off the heat, then fluff with a fork. Store cooked grains in the refrigerator for up to 5 days or freeze for later use.

Potential Cautions and Individual Needs

While whole grains are beneficial for most people, some may have specific dietary restrictions. For those with celiac disease or non-celiac gluten sensitivity, the gluten-free whole grains—such as brown rice, quinoa, millet, and sorghum—are safe alternatives. However, oats may be cross-contaminated with gluten during processing, so choose certified gluten-free oats if you are highly sensitive.

People with diabetes or prediabetes should monitor portions, as whole grains still contain carbohydrates. Individuals with certain chronic diseases may experience improved health outcomes when following a lower carbohydrate diet and should work with a health care professional to identify an appropriate diet.

Sources: U.S. Department of Health and Human Services and U.S. Department of Agriculture