September 27, 2009

List of Whole Grains and Not Whole Grains

Since whole grains are high in fiber, increasing fiber intake usually means you have to increase your intake of whole grains. But what exactly is a whole grain? As covered in an earlier post, a whole grain consists of three parts:
  1. Bran
  2. Endosperm
  3. Germ
Based on the FDA's Whole Grain Label Statements Draft Guidance, here is a list of whole grains and those not considered whole grains:

Whole Grains

Cereal Grains that can be Whole Grains:

  • Amaranth
  • Barley
  • Buckwheat
  • Bulgur
  • Corn - includes popcorn
  • Millet
  • Quinoa
  • Rice
  • Rye
  • Oats
  • Sorghum
  • Teff
  • Triticale
  • Wheat
  • Wild Rice
Oats are Whole Grains
  • Oatmeal
  • Rolled Oats
  • Quick Oats
Not Whole Grains

Legumes are Not Whole Grains (...but they are still high in fiber)

  • Soybean
  • Chickpea
  • Oilseeds (i.e. sunflower seeds) and roots (i.e. arrowroot) derived from legumes

  • Pearled barley is not a whole grain since the processing involves removing some of the bran
  • Dehulled barley (not pearled) is a whole grain
Durum Wheat - High protein, yellow flour used in pasta

  • Durum wheat used in semolina and flour is not whole grain
  • 100% durum wheat or whole durum wheat is a whole grain