Whole grains are grains that contain the entire seed kernel, including the bran, the germ, and the endosperm. The bran is the protective outer shell of the kernel, and contains fiber, some B vitamins, and small amounts of minerals. The germ is the nutrient-rich portion of the grain that provides nourishment for the seed. It contains B vitamins, vitamin E, and phytochemicals. The endosperm is the starchy portion of the grain that contains carbohydrate and protein. When we consume whole grains or products made with whole grains, we benefit from the nutrients provided by all parts of the grain. When a grain is milled or refined, such as in the case of polished white rice, it is stripped of the bran and germ, leaving only the carbohydrate-rich endosperm. This is why the 2005 Dietary Guidelines for Americans recommend consuming half our grains as whole grains.

Some examples of whole grain foods include oatmeal, brown rice, wild rice, 100% whole wheat, popcorn, corn tortillas, barley, and quinoa. In addition to consuming plenty of these and other 100% whole grain foods, we can also enjoy the nutritional benefits of whole grains by consuming products that are made with whole grains. These are foods that contain both whole grains and refined grains, such as sliced bread that is made with a combination of 100% whole wheat flour and enriched (refined) white flour. Even though such a product contains some refined grains, we can still benefit from the fiber, phytochemicals, and other nutrients provided by the whole grain portion of that product.

To determine whether a food contains whole grains, consumers should read the ingredients list on the package. Foods containing whole grains will list them in the ingredients list, such as "whole grain wheat", "oats", or "brown rice". If a whole grain is listed first, that product contains a significant amount of whole grain. If the ingredients list only contains "wheat flour" or "enriched flour", it probably does not contain whole grains.

In recent years, products have become available claiming to be made with 100% white whole wheat flour. This can be confusing because most people associate "white" flour with refined grains, not whole grains. As it turns out, there are different types of wheat. The majority of whole wheat bread is made from red wheat. There is, however, another variety of wheat called white wheat. It is sometimes referred to as albino wheat and tends to be milder in flavor than traditional red wheat. As long as this white wheat remains in the whole grain form - that is, it is not refined or milled - then it is 100% whole wheat. A few companies have begun making whole wheat bread with this white variety of wheat, which is why the bread is labeled as 100% white whole wheat bread. Again, the consumer should check the ingredients list for "whole white wheat flour". Because it is a whole grain, white whole wheat flour provides the fiber, vitamins, minerals, and phytochemicals found in whole grains.