An Essential List of Whole Grains

As I mentioned, there are a lot more whole grains than just wheat, rice, and corn. There are two main categories, biologically speaking: true grains and pseudo-grains. Here’s a reasonably comprehensive list of each, courtesy of the Whole Grains Council:

• True grains
  • Rice (including brown rice, red rice, and black rice)*
  • Wild rice (not technically rice — it’s one of four species of grass)*
  • Farro
  • Oats*
  • Unhulled Barley (hull-less and lightly pearled barley are not technically whole grains)
  • Teff*
  • Wheat and wheat berries (including bulgur)
  • Corn (avoid labels that say “degerminated” where the germ and bran are removed, and look for the words “whole corn”)*
  • Einkorn
  • Freekeh
  • Kamut
  • Rye and rye berries
  • Sorghum*
  • Spelt
  • Triticale
• Pseudo-grains
  • Quinoa*
  • Amaranth*
  • Millet*
  • Buckwheat*
  • Kañiwa*
  • Fonio*

Grains marked with an asterisk are naturally gluten-free. Some grains may also have cross-contamination from gluten-containing grains, so if you have celiac disease or need to avoid gluten make sure you buy certified gluten-free if you’re not sure. Some whole grain products that are naturally gluten-free may also be mixed with a gluten-containing grain. Make sure to read the ingredient label carefully if gluten is a concern.

When possible, purchase organic whole grains to avoid glyphosate and other pesticide contamination.