We are supposed to eat at least three one-ounce servings of whole grains daily because they help reduce the risk of heart disease and cancer. But what are whole grains? Labels can be so misleading and confusing. Here’s the federal government official definition of whole-grain foods. The government says that whole-grain foods should contain the three key parts of cereal grains: the bran (which is the outer part of the kernel), the endosperm (the inner part), and the germ (the actual heart of the grain kernel). Here are the products that qualify as whole grains: oatmeal, popcorn, shredded wheat, brown rice, barley, buckwheat, bulgur, wild rice, whole wheat, whole rye, amaranth, and quinoa.
So now we know.