Multigrain does not always mean whole grain

A brown loaf labeled multigrain may hold no whole grain at all. The Academy of Nutrition and Dietetics says the words multi-grain, stone-ground, 100% wheat, cracked wheat, seven-grain and bran do not necessarily indicate a whole-grain food. Color is not a reliable guide either, because molasses or other added ingredients sometimes give food a brown color.

The fix is simple. Look for the words whole grain in the ingredient list, the Academy says. A whole grain contains three parts, the bran, the germ and the endosperm, while refined grains contain only the endosperm. The Academy also suggests choosing products high in dietary fiber with minimal added sugars.

Why bother? The Academy says including whole grains as part of a healthy diet can help reduce the risk for heart disease, diabetes and some cancers. Barley, quinoa, oats, brown rice and whole-grain pastas, breads and cereals are among the options at most markets.

To get more into your meals, the Academy suggests hot cereals such as oatmeal or bulgur topped with fruit, whole-grain noodles such as penne or soba mixed with vegetables, salads made with quinoa or farro, and bread made with whole-wheat flour or gluten-free grains such as amaranth or teff. If your household is new to whole grains, it suggests mixing whole and refined grains in breads, baked goods and casseroles until tastes adjust. The article was published in August 2021 and reviewed in August 2025.