We hear a whole lot about the health benefits of eating whole grains—and rightly so. Consuming whole grains—and particularly the fiber in whole grains—may help reduce risk for certain chronic diseases and contribute to maintaining a healthy weight.1 But not all whole grains are a good source of fiber. Read on to learn the basic facts about whole grains.

Just what is a whole grain?

A whole grain contains all three parts of the grain kernel:

• Bran—The outer shell that provides fiber, B vitamins and trace minerals.
• Endosperm—The middle part that supplies carbohydrates and protein.
• Germ—The inner part that provides antioxidants, vitamin E and B vitamins.

Roll over the three parts to find out more.

Whole grains can be as different as ... apples and oranges

Different types of whole grains contain different proportions of bran, endosperm and germ. That means they supply different amounts of fiber, vitamins, minerals and other nutrients, too. So, just like you wouldn't expect apples and oranges to offer exactly the same nutrients, neither do different types of whole grains.

Is it a food? Is it an ingredient?

A whole grain can be a food itself or an ingredient in another food. For instance:

• Brown rice, popcorn and oatmeal are whole-grain foods that often are simply prepared and eaten.
• Whole wheat, whole cornmeal and whole rye are whole grains often used as ingredients in other foods such as bread, crackers and pasta.

Click here to see a list of whole grains.

Food label lingo

Statements about whole grains on food labels can mean very different things.

• 100% whole grain. All the grain in the product is whole grain.
• Whole-grain food. The product contains at least 51% whole grain by weight.
• Made with whole grain. The product contains at least one whole grain ingredient, but you can't tell how much or how little.
• Gram amounts. Some packages tell you how many grams of whole grains a serving contains. The 2005 Dietary Guidelines for Americans recommend eating at least three one-ounce equivalents (totaling 48 grams) of whole grains daily for good health.

References:
1. The Report of the Dietary Guidelines Advisory Committee on Dietary Guidelines for Americans, 2005. Part D. Science Base, Section 6: Selected Food Groups; Fiber and the Observed Protective Effect of Whole Grain.