NEAT
Grains-Fact sheet
Grains are grasses that produce edible seeds, which are used for making a variety of foods. Some common
grains are wheat, rye, oat, corn, sorghum and barley. Breads, pastas, oatmeal, tortillas, and rice are just a few of
the foods that are made from grains.
The grain group is split into two categories; whole gains and refined grains.

Whole grains have the entire grain kern; the bran, germ and endosperm. Nutritionally whole grains are
a great source of fiber, vitamins and antioxidants.

Refined grains have the bran and the germ removed to create a finer texture and better shelf life.
Typically refined grains are enriched which adds the vitamins and minerals back. However in grains
the main source of fiber is from the bran and
germ so refined grains have less fiber than whole
grains.
It can be tricky to detect if something if whole grain or
not. Some products may claim to have whole grains but
are still refined so it is important to read the food label.
If the label doesn’t say 100% whole grain then some of
the ingredients may be refined. Sneaky terms like
“enriched, bleached, unbleached, all purpose, semolina, durum, and
rice” next to flour in the ingredients list means the
product is not 100% whole grain.
*At least half of your grains should come from whole
grains!
Whole Grain Products
Brown rice
Buckwheat
Bulgur
Oatmeal
Popcorn
Whole grain barley
Whole wheat pasta
Wild rice
Whole wheat bread
Whole wheat tortillas
Whole rye
Whole wheat breakfast cereal
Whole grain cornmeal
Refined Grain products
White rice
Cornbread
Couscous
Crackers
Flour tortillas
Pretzels
Pasta
Pastries
White bread
Bagels
Pitas
Grits
Breakfast cereal