Better Bites Blog: What Is a Whole Grain

What Is a Whole Grain?

Whole grain foods deliver a natural package of dietary fiber, vitamins, minerals and bioactive compounds that work together to support health. But what makes food whole grain?

A grain kernel has three edible parts: the fiber-rich outer bran, the nutrient-packed inner germ, and the starchy endosperm. A food is a whole grain when it keeps all three parts in their natural proportions.1 Refined grains—like white flour and white rice—have the bran and germ stripped away during milling, which removes most of the fiber, vitamins, minerals and beneficial plant compounds, leaving mainly the starchy endosperm.2

Common whole grains include:

• Whole wheat
• Oats
• Brown rice
• Quinoa
• Barley
• Rye

A helpful shopping tip:look for a whole grain listed as the first ingredient. Products are generally considered "whole grain" when at least about half the grain content is whole.¹

Why Whole Grains Are Important

The evidence for what makes whole grains an important part of any diet is strong and consistent:

• Heart health. People who regularly eat whole grains have lower rates of heart disease and stroke. A large analysis found that every three daily servings of whole grains were linked to roughly a 20% lower risk of coronary heart disease and cardiovascular disease overall.⁴
• Longer life. Higher whole grain intake is associated with lower risk of dying from any cause, as well as from cancer and respiratory disease.^3,4
• Diabetes prevention. Replacing refined grains with whole grains helps steady blood sugar and is linked to a 10–22% lower risk of developing type 2 diabetes.⁸
• Better numbers. In controlled trials, adding whole grains modestly lowered body weight, waist size, cholesterol, blood sugar and blood pressure.⁷
• Digestive health. The fiber in whole grains supports healthy digestion, regularity and a beneficial gut microbiome.¹

How Much Should We Aim For?

Dietary guidelines recommend that at least half of the grains you eat be whole grains, or about three or more servings a day for a typical adult.6 Yet most people fall short: only about 2% of Americans meet even the "half your grains" goal, while the vast majority overconsume refined grains.5 That gap is exactly why small, everyday swaps add up.

Simple Swaps to Get Started

• Choose whole grain or whole wheat bread instead of white
• Start the day with oatmeal or a whole grain cereal
• Swap white rice for brown rice or quinoa
• Try whole wheat pasta
• Snack on air-popped popcorn (yes—it's a whole grain!)

The bottom line: whole grains are one of the simplest, most affordable ways to eat for a healthier heart and a longer life. Every meal is a chance to make one whole grain choice.

References:

1. Lichtenstein AH, Khera A, Anderson CAM, et al. 2026 dietary guidance to improve cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2026.
2. Kelly SA, Hartley L, Loveman E, et al. Whole grain cereals for the primary or secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2017.
3. Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019.
4. Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016.
5. Mozaffarian D. The 2025-2030 Dietary Guidelines: time for real progress. JAMA. 2025.
6. Gonzalez-Campoy JM, St Jeor ST, Castorino K, et al. Clinical practice guidelines for healthy eating for the prevention and treatment of metabolic and endocrine diseases in adults: cosponsored by the American Association of Clinical Endocrinologists/the American College of Endocrinology and the Obesity Society. Endocr Pract. 2013.
7. Naghshi S, Kiani S, Ostadrahimi A, et al. Whole-grain consumption and cardiometabolic risk: a meta-analysis of randomized trials. Eur Heart J. 2026.
   Diabetes and Nutrition Study Group (DNSG) of the European Association for the Study of Diabetes (EASD). Evidence-based European recommendations for the dietary management of diabetes. Diabetologia. 2023.