A Q and A on Whole Grains

Grains that keep the bran, germ and endosperm, such as whole-wheat flour, oats, brown rice and barley.

Key takeaways

• Dietary Guidelines advice: make at least half your grains whole grains
• Grains at 2,000 calories: 6 ounce-equivalents a day, at least 3 whole
• Most useful single change: Swap the version of a food you already eat rather than adding new ones.
• Commonest mistake: Trusting a brown color, which can come from caramel coloring or molasses.
• See a doctor if any of the signs under "When to speak to a doctor" below apply to you.

What is Whole Grains?

Grains that keep the bran, germ and endosperm, such as whole-wheat flour, oats, brown rice and barley.

Why does it matter?

They carry most of a grain's fiber and micronutrients, and higher intakes are linked to lower heart disease and type 2 diabetes risk.

Dietary Guidelines advice for Whole Grains?

Make at least half your grains whole grains.

Grains at 2,000 calories for Whole Grains?

6 ounce-equivalents a day, at least 3 whole.

One ounce-equivalent for Whole Grains?

1 slice of bread, 1/2 cup cooked rice, pasta or oatmeal, or 1 cup ready-to-eat cereal.

Oat beta-glucan in the FDA health claim for Whole Grains?

3 g a day.

What is the single most useful thing to do?

Swap the version of a food you already eat rather than adding new ones.

What is the most common mistake?

Trusting a brown color, which can come from caramel coloring or molasses.

When should I see a doctor?

People with celiac disease must avoid wheat, barley and rye and should choose oats labeled gluten-free. See your doctor for persistent bloating, diarrhea or weight loss after eating grains, which should be tested for celiac disease before you remove gluten from your diet. Call 911 for signs of a severe allergic reaction after eating, such as trouble breathing or swelling of the throat.

More questions, answered

Is wheat bread the same as whole-wheat bread?

No. Bread labeled "wheat" may be made mostly from refined wheat flour. Look for "100% whole wheat" or check that the first ingredient is whole-wheat flour. Color is not a reliable guide, since caramel coloring or molasses can make refined bread look brown.

Are instant oats still a whole grain?

Yes. Instant, quick, rolled and steel-cut oats are all whole grains; they differ in how finely they are cut and how long they cook. Instant flavored packets often contain added sugars, so plain oats with your own fruit are usually the better choice.

Do whole grains cause inflammation?

For most people, no. Research generally links whole grains to lower markers of inflammation and lower risk of chronic disease. People with celiac disease have an immune reaction to gluten, which is a different matter and needs medical diagnosis. If you think grains affect you, talk to your doctor before cutting them out.

Is white rice bad for you?

White rice is a refined grain but can fit in a healthy diet, especially paired with vegetables, beans and protein. Many enriched white rice products have added B vitamins and iron. Mixing in some brown rice or other whole grains increases fiber.

Is popcorn really a whole grain?

Yes. Popcorn is a whole grain and a good source of fiber. Air-popped or lightly oiled popcorn is a filling snack. Many microwave and movie theater versions are high in saturated fat and sodium, so check labels or make your own.

Are sprouted grains better?

Sprouted grains are whole grains that have begun to germinate. Some people find them easier to digest, and sprouting may slightly change nutrient levels, but evidence for major health advantages is limited. They contain gluten if made from wheat, barley or rye.

Related topics

• Carbohydrates and Blood Glucose: Sorting the Evidence From the Noise (Diabetes)
• Snacking: What Published Guidance Supports (Healthy Recipes)
• Reading the Nutrition Facts Label: What the Evidence Actually Says (Food Safety)
• Diet and Eye Health: Sorting the Evidence From the Noise (Eye Health)

Where to go next

• The Evidence on Whole Grains, Without the Hype
• Understanding Whole Grains: A Plain-English Explainer
• Whole Grains — the reference entry
• Nutrition: The Complete Guide
• The Evidence on Food Labels, Without the Hype
• What the Guidance Really Says About Meal Planning

When to speak to a doctor

People with celiac disease must avoid wheat, barley and rye and should choose oats labeled gluten-free. See your doctor for persistent bloating, diarrhea or weight loss after eating grains, which should be tested for celiac disease before you remove gluten from your diet. Call 911 for signs of a severe allergic reaction after eating, such as trouble breathing or swelling of the throat.

Where this comes from

• Dietary Guidelines for Americans — Dietary Guidelines for Americans, 2020-2025
• National Institute of Diabetes and Digestive and Kidney Diseases — Eating, Diet, and Nutrition for Celiac Disease

How this page was put together

Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarized or generalized beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.

Medical disclaimer

This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to your doctor, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 911.