There are many different kinds of whole grain sources, and many common ones, such as breads, crackers, and cereals, are frequently consumed by the average person. Whole wheat is a whole grain that can be found in pasta, cereal, and muffins, and is widely advertised for its high fiber content. Buckwheat, quinoa, and corn are gluten-free whole grain sources that can be found in a variety of cereals, breads, and pastas. Because white flour is classified as wheat flour in nutrition labels, it’s important to remember that a product can only be whole grain if the first ingredient is whole wheat.
Whole wheat, oat, and rye breads are among the most popular whole grain sources, and they’re frequently used in sandwiches, toast, and bread crumbs. Because the term wheat alone usually means it has been refined from its whole source, the first ingredient in a whole grain bread must be whole wheat. Many people consume whole wheat crackers, puffed brown rice, and whole grain breakfast cereals, which are high in fiber and contain additional vitamins and minerals. Whole grains, such as corn, brown rice, sorghum, and quinoa, can be used to make gluten-free breads, crackers, and cereals.
If the pasta is made from whole grain wheat or another unrefined grain source, any variety of pasta can be a good source of whole grains. Quinoa, corn, and millet pasta, as well as brown rice and buckwheat pasta, are gluten-free whole grain sources. Muffins, both commercial and homemade, can be good sources of whole grains if they are made primarily of unrefined wheat or other whole grains. White flour is still wheat, but the germ and endosperm have been removed during processing, so it is not considered a whole grain.
Oatmeal is a popular whole grain cereal that can be used in a variety of recipes and is well-known in health circles for its cholesterol-lowering properties. Buckwheat and quinoa, two lesser-known whole grain sources, are both high in fiber and protein and can be used to replace rice and oats in some recipes. Corn chips, tortillas, and whole grain cornmeal are all good whole grain sources because unrefined corn is considered a whole grain source. Although cereals containing puffed wheat can be considered a whole grain source, most nutritionists advise against them because of their high sugar content.