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What Foods are in the Grain Group?

Written by Sky Taylor, Diet Bites

The Grain Group for Your Diet Plan

Foods in the Grain Group are made from wheat, rice, oats, cornmeal, barley or another cereal grain. Examples include:all varieties of bread, pasta, oatmeal, breakfast cereals, tortillas and grits.

There are two subgroups of grain: Refined Grains and Whole Grains.

Refined Grains in the Daily Diet - What are Refined Grains?

Refined grains have been milled. Milled grains go through a process that removes the bran and germ to achieve a finer texture, as well as enhance shelf life. Unfortunately, milling removes dietary fiber, iron, and many B vitamins.

Most refined grains are enriched by the addition of  B vitamins (thiamin, riboflavin, niacin, folic acid) and iron after processing.

Refined Grain List

The following foods are defined as Refined Grains: (click here for calorie content of Refined Grains)

  • white flour
  • degermed cornmeal
  • white bread
  • white rice
  • pitas
  • pretzels
  • corn flakes
  • white sandwich buns and rolls
  • corn tortillas
  • couscous
  • crackers
  • flour tortillas
  • grits
  • noodles
  • spaghetti
  • macaroni

Whole Grains in the Daily Diet - What are Whole Grains?

Whole grains contain the entire grain kernel -- the bran, germ, and endosperm.

Whole Grain Food List

The following foods are defined as Whole Grains: (click here for calorie content of Whole Grains)

  • whole-wheat flour
  • bulgur (cracked wheat)
  • oatmeal
  • whole cornmeal
  • brown rice
  • buckwheat
  • bulgur (cracked wheat)
  • popcorn
  • whole wheat cereal flakes
  • muesli
  • whole grain barley
  • whole grain cornmeal
  • whole rye
  • whole wheat bread
  • whole wheat crackers
  • whole wheat pasta
  • whole wheat sandwich buns and rolls
  • whole wheat tortillas
  • wild rice
  • amaranth
  • millet
  • quinoa
  • sorghum
  • triticale


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