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Grains are essentially seeds; whole grains contain the nutrients of the entire seed. Whereas refined flour only has part of the seed. Look for whole grain varieties of all of your favorite foods like pasta, brown rice and other grains, breads (whole wheat, rye, and pumpernickel), cereals, energy bars, and crackers.

  • Look for the word “whole” before the grain’s name—“whole wheat” instead of “wheat”—on the ingredient list.
  • Make sure a whole grain is one of the first three ingredients listed. (Ingredients are listed in descending order by weight so the closer the word is to the beginning of the list, the more whole grains the food contains.)
  • Check the Nutrition Facts label for at least 2 grams of fiber—since the bran is still intact, whole grain foods are typically higher in fiber than their refined versions.
  • Look for health claims about whole grains on the packaging. Whole grain foods qualify for a couple of the health claims approved by the Food and Drug Administration, which, although not mandatory, are usually listed on the front of the package.

Find more ways to increase the whole grains in your diet with Five Ways to Get More Whole Grains. Your heart and your taste buds will thank you!


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  1. User_48

    great ideas for healthier eating! thanks!

  2. User_48
    smesser commented on this. almost 3 years ago

    Any suggestions for easy ways to cook quinoa? I’ve never tried but want to mix up my whole grain repertoire. Thanks!

  3. User_48
    Apple commented on this. over 3 years ago

    Kashi and I connected 4 years ago. I have referred many of my family and friends, and now they, too, are Kashi fans. My favorites are Kashi Trail Mix Granola Bars, Trail Mix Snack Crackers, and Kashi Mountain Medley Cereal. Please don’t stop making these or any Kashi products. They are
    part of my healthy lifestyle. Thanks, KASHI!

  4. User_48
    thaddock commented on this. about 4 years ago

    I am seeing more flour as the lead ingredient in some of the newer Kashi products. 100% whole grains help keep my blood sugar in the proper levels. I used to shop for Kashi and not worry about seeing flour/wheat flour as the lead ingredient, but now I am having to read the ingredients and evaluate Kashi products just as I do other brands. What is going on?

  5. 48_marilyn_monroe_hollywood_1952_h353_ima
    kashighirl417 commented on this. about 4 years ago

    The only whole grains that I eat that I am aware of so far are in Kashi’s GoLean Crunch and Strawberry Fields cereals, other than that, I can definitely admit I was sorely lacking in whole grain knowledge. Now I can make a concerted effort to change my rice over to brown and to try some quinoa in the future. Thanks, guys!

  6. User_48
    KeeKira commented on this. over 4 years ago

    I love to toss a few biscuits of the Autumn Wheat with cinnamon into a bowl of regular Autumn Wheat cereal great taste of the plain with the occasional burst of cinnamon YUM.
    I love the Southwestern Chicken, black bean and mango and sweet and sour chicken dinners for a quick satisfying (long lasting) meal. Gotta figure out what other stores carry this though in my area as the stores I was getting them from quit carrying them :(

  7. User_48
    skipbrn commented on this. over 4 years ago

    My favorite Kashi Cereal is the Go Lean Crunch. I eat a bowl in the evening, with some soy milk, and it solves my craving for a sweet snack. Plus, the fiber is wonderful for me. I must admit though, I have only recently discovered Kashi, but I have yet to try any of their products that I didn’t like. I have become a devoted fan, and I continue to tell everyone about their products. They are incredible!

  8. User_48
    RebekahChristine commented on this. over 4 years ago

    My favorite whole grain Kashi food is their Oatmeal Dark Chocolate cookies. And something to try out with them that will make whole grain eating even more enjoyable…

    Pop an Oatmeal Dark Chocolate cookie in the microwave on a (microwaveable) plate or napkin for 15 seconds on high heat. Eat and enjoy the fresh baked taste of the 7 whole grains, while the dark chocolate chips melt in your mouth!