Whole grains are cereal grains that contain cereal germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm. Common whole grains include:
Common whole grain products include:
Common refined non-whole grain products include:

List of whole grains

The following, when consumed in a form including the bran, germ and endosperm, are examples* of generally accepted whole grain foods and flours. Click here to learn more about each one.

* Note: This list is not meant to be comprehensive, but to include those grains most familiar to consumers. Other cereal grasses from the Poaceae (or Gramineous) family, such as canary seed, Job's tears, Montina, Timothy, fonio, etc. are also whole grains when consumed with all of their bran, germ and endosperm.
Amaranth, quinoa, and buckwheat are not in the Poaceae botanical family, but these "pseudo-grains" are normally included with true cereal grains because their nutritional profile, preparation, and use are so similar.
Oilseeds and legumes (such as flax, chia, sunflower seeds, soy, chickpeas, etc.) are not considered whole grains by the WGC, the AACC International, or the U.S. Food and Drug Administration (FDA).

Whole Wheat vs. Whole Grain

We get asked regularly, "What is the difference between whole wheat and whole grain?" Our answer is another question: "What is the difference between a carrot and a vegetable?"
We all know that all carrots are vegetables but not all vegetables are carrots. It's similar with whole wheat and whole grain: Whole wheat is one kind of whole grain, so all whole wheat is whole grain, but not all whole grain is whole wheat.
If you're reading this in Canada, be aware that Canada has a very, very strange regulatory situation as regards whole wheat flour. For whatever reason, Canada allows wheat flour to be called "whole wheat" even when up to 5% of the original kernel is missing. So in Canada you'll hear two terms used:
  • Whole Wheat Flour in Canada -- contains at least 95% of the original kernel
  • Whole Grain Whole Wheat Flour in Canada -- contains 100% of the original kernel
"Whole grain whole wheat flour" would be redundant in the U.S.A. -- whole wheat flour is always whole grain in the States. But not in Canada.



Tips to Help You Eat Whole Grains

  • At Meals:sliced whole wheat bread

    • To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.
    • For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.
    • Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.
    • Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.
    • Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.
    • Use whole-grain bread or cracker crumbs in meatloaf.
    • Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.
    • Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.
    • Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.

  • As Snacks:popcorn

    • Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.
    • Add whole-grain flour or oatmeal when making cookies or other baked treats.
    • Try 100% whole-grain snack crackers.
    • Popcorn, a whole grain, can be a healthy snack if made with little or no added salt and butter.

  • What to Look for on the Food Label:

    • Choose foods that name one of the following whole-grain ingredients first on the label’s ingredient list:

      Whole Grain Ingredients

        • brown rice
        • buckwheat
        • bulgur
        • millet
        • oatmeal
        • quinoa
        • rolled oats
        • whole-grain barley
        • whole-grain corn
        • whole-grain sorghum
        • whole-grain triticale
        • whole oats
        • whole rye
        • whole wheat
        • wild rice
    • Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.
    • Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain.
    • Use the Nutrition Facts label and choose whole grain products with a higher % Daily Value (% DV) for fiber. Many, but not all, whole grain products are good or excellent sources of fiber.
    • Read the food label’s ingredient list. Look for terms that indicate added sugars (such as sucrose, high-fructose corn syrup, honey, malt syrup, maple syrup, molasses, or raw sugar) that add extra calories. Choose foods with fewer added sugars.
    • Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as “low in sodium” or “very low in sodium” on the front of the food label can help you identify foods that contain less salt (or sodium).

  • Whole Grain Tips for Childrengranola bars

    • Set a good example for children by eating whole grains with meals or as snacks.
    • Let children select and help prepare a whole grain side dish.
    • Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.



什麼是全穀類？
 一顆收成的稻穀可以分成三大部分，麩皮、胚乳、胚芽。這三個成份所發揮的綜合效果，讓全穀物提供完整豐富的纖維及營養素，我們所吃的 裸麥麵包、糙米、燕麥、大麥、小麥等穀物皆是全穀類食物，反觀我們常 吃的白米，您有發現它缺了一角嗎？缺的這個角，就是一粒米營養最精華的麩皮及胚芽部份，只留下中間層的胚乳，因此只有獲得大量澱粉及少量蛋白質，其它的營 養素含量則很少，也可以說同樣一碗白飯及一碗糙米飯熱量相同但營養素含量大不同。
全穀類和健康
全穀類有益於心臟，可預防新陳代謝疾病
 全穀類食物對健康的重要性一直都被科學證實，根據2004年發表於美國臨床營養期刊，由波士頓哈佛公共衛生學校觀察27000位，年齡40~75歲男性，長達14年飲食和健康紀錄的大型研究顯示，每天吃25克全穀類，可減少約15%罹患心臟病的風險。2005年美國食品藥物管理局(FDA)也允許廠商可以宣稱大麥食物可以減少罹患心臟病風險。此外，由Tufts大學發表於Diabetes Care期刊，觀察飲食中各式各樣的醣類與第二型糖尿病及心血管疾病的相關性，研究結果顯示多吃富含纖維的全穀類食物，則可以改善胰島素的靈敏性而降低新陳代謝疾病的機率。
吃全穀類的碳水化合物體重增加得少
 全穀飲食除了能降低男性和女性罹患心臟病和糖尿病的風險，這項波士頓哈佛大學公衛學系的研究結果更顯示，每天吃40克的全穀食物，對中年人有減輕3.5磅體重的效果。人們以為減肥過程所有的碳水化合物都是不好的，其實選擇富含纖維的全榖類食物，不只能保護健康，也能縮減腰圍。一般人都了解吃水果及蔬菜的重要性，但是卻都嚴重忽略了全穀類的重要性，攝取全榖類食物是達到健康飲食的第一步驟。


一個好的飲食模式對健康是相當重要的，健康多樣化的飲食不僅可以幫助維持合理的體重更可以降低多種疾病的發生。什麼是健康飲食（healthy eating）？健康的飲食是以全穀類食物作基礎，攝取足夠的蔬菜及水果，適量的乳製品、肉、魚，以及限量的含糖含油食物。可惜的是，現代人飲食越趨精緻化，不僅肉多，蔬果少，為了口感，甚至以白米取代富含纖維、植物素等多種營養的全穀類食物，有些減肥的女性甚至害怕穀類食物會發胖，選擇少吃甚至不吃。事實上，全穀類食物對身體的益處一直都被科學證實，2005年美國飲食指南明確建議以全穀類食物取代精緻白米，2006年美國食品藥物管理局除了公佈包裝食物全穀類含量的判定標準外（食品總重量中有51%的全穀，即可標示為「全穀食物」），更提出每天食用三次穀類食品，每次食用一盎司(約28克)，將可減少人們罹患心臟病和糖尿病的機率。


全谷类的定义


　　全谷是指小麦、玉米、燕麦、大米等谷物的全部可食部分。如小麦、高粱、燕麦、大米等，都可以是全谷类食物。


　　在植物的生命循环中，从种子中生长出新的植物，在长根前，种子中的营养素首先为植物提供养分，全谷（或称种子）中含有3个部分：麸皮、胚乳和胚芽。


　　麸皮构成谷粒的外层，含有大量的B族维生素、微量矿物质和膳食纤维。


　　胚乳位于谷粒的内部，蕴含谷粒大部分的蛋白质和碳水化合物，少量的维生素和矿物质，小麦面粉便是研磨胚乳而得。


　　胚芽虽小但很重要，胚芽发芽即长出新的植物，胚芽中B族维生素、微量矿物质、植物油和一些蛋白质。全谷类和粗加工食品是目前所鼓励的天然健康食品。 


谷类食物包括大麦、玉米、燕麦、大米、小麦等,
　　全谷类食物与健康

　　像其他富含纤维和维生素的食物一样，全谷类食物有助于促进身体健康。比如许多研究均发现，全谷类食物的摄入与心脏病的发病几率有关，增加全谷类食物的摄入能使心脏病的发病几率平均降低26%。哈佛对75571名女性进行的研究也得出了类似的结果，吃全谷类食物最多的女性患中风的几率降低了31%。哈佛的另一项研究发现每天食用大量全谷类食物使糖尿病发生的风险降低了38%。

　　全谷类食物除了具有预防心脏病、中风、糖尿病的作用以外，还有许多其他有益健康的功能，特别是对于男性。2003年的两个研究发现了令人欣慰的结果。一项是来自欧洲，研究者发现，高纤维膳食使结肠癌的发生率降低了25%。另一项来自美国，发现增加膳食纤维的摄入能降低结肠息肉和腺瘤的发生率，平均降幅达27%。另外，最新的一项研究发现，经常吃全谷类食物及其加工食品也可以减少前列腺癌的发生。

　　全谷类食物对健康的最基本的好处是什么呢？是长寿，这是美国爱荷华州女性健康研究的结果。另一项哈佛对86190人的研究结果显示，在5年的随访观察期内以全谷类食物为主的男性死亡率比精制谷类食物为主者低17%。
　　怎样选择全谷类食物？

　　水果和蔬菜富含维生素、矿物质、纤维素以及其他营养素，因而对我们的健康极为重要，但是水果和蔬菜不能代替谷类食物，而谷类食物也不能代替水果和蔬菜。健康的膳食模式应该是谷类食物、水果和蔬菜兼顾。哈佛对43757名美国人的研究结果显示，所有形式的膳食纤维均可以降低心脏病发生的风险，谷类纤维较水果、蔬菜纤维更能有效地保护心脏。为了使身体更健康，这两类纤维都需要摄入，每天需要量至少在25克以上，但当今膳食纤维的实际摄入量只有身体需要量的一半。

　　美国农业部制定的膳食金字塔要求每天吃6～11份(6两至1斤)的谷类食物，具体多少根据活动量大小和身材高矮而定。美国农业部建议全谷类食物占谷类食物的比例在30%以上。令人遗憾的是，目前美国人平均全谷类食物摄入量占谷类食物的比例只有10%。

　　在你的日常膳食中应该保证一定量的全谷类食物。购买食物时应该选择成分标签上注明是全谷类的食物，标有“100%全谷类”的食物是最好的。需要提醒大家的是，不要被一些标签上的“多种谷类”、“6种谷类”、“用无漂白面粉制造”等字样所误导，这些食品大多是精制谷类食物。另外，没有标明“全谷类”字样的黑麦和小麦面包同样也是使用精制面粉为原料的。

　　食用多种全谷类食物。比如，大麦和燕麦可以供给你可溶性纤维，而小麦和玉米则可以提供你不溶性纤维，同时你也可以试着吃些小米、奎藜籽等其他谷类。一般每份(1两)提供5～6克纤维的食物品种是最好的，比如可选择燕麦片、燕麦麸皮、葡萄干等全麸质食物。如果这些富含纤维的食物再配些水果和脱脂牛奶，将会是理想的早餐和夜宵。

　　经常吃些全麦面包、松饼等面食，尝试做全麦意大利面，也可以吃些大麦和高粱米以代替土豆。大多数人能够学会去品尝、食用全谷类食物，对于不喜欢全谷类食物的人则可以服用纤维补充制剂，如产于印度的车前子等。

　　全谷类食物是膳食中基础性的食物，它的出现远远早于精制谷类食物，因此提倡食用全谷类食物可谓返璞归真。有时候尽管食用全谷类食物会使你感觉肚子有些胀气，但它毕竟是最基本的食物，利于健康，值得我们去重视，值得我们“小题大做”。
 

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