Whole grains: what they are, what they provide and how to identify them when shopping

What is a whole grain?

A whole grain retains its bran, germ and endosperm. The bran is its outer covering; the germ can develop into a plant; the endosperm stores mainly starch. When wheat or rice is refined, the bran and germ are removed. This means some of the fibre, B vitamins and minerals are lost [1].

Wheat, rice, oats and millet are cereals. Quinoa and buckwheat are pseudocereals, and they are used in similar ways in cooking.

What do wholemeal bread, rice and pasta provide?

This per-serving comparison uses the BEDCA entries [1]. Bread means 40 g of the product ready to eat. Rice means 60 g uncooked, and pasta, 70 g uncooked. These are example servings for comparison.

Food and serving	Fibre	Magnesium	Vitamin B1 (thiamine)
Wholemeal bread, 40 g	2.4 g	23 mg	140 µg (0.14 mg)
White baguette, 40 g	1.4 g	10 mg	32 µg (0.032 mg)
Uncooked brown rice, 60 g	1.8 g	86 mg	234 µg (0.234 mg)
Uncooked white rice, 60 g	0.1 g	8 mg	30 µg (0.03 mg)
Uncooked wholemeal pasta, 70 g	8.1 g	100 mg	343 µg (0.343 mg)
Uncooked refined pasta, 70 g	3.5 g	39 mg	105 µg (0.105 mg)

These are values for generic foods [1], and your bread or pasta may differ. To compare two brands, check the fibre per 100 g when it is listed on the label.

These amounts are nowhere near any upper limit. No upper limit has been set for vitamin B1, and the magnesium limit, 250 mg a day from age 4, applies only to magnesium from supplements and fortified foods [3].

Are whole grains healthier?

People who eat more whole grains have fewer cardiovascular events, according to reviews of observational cohort studies [4]. Another review finds a lower incidence of type 2 diabetes [5]. These are associations in populations and do not prove that changing only your bread prevents a disease.

The rest of your diet, physical activity and individual circumstances also matter. If you already have high cholesterol, the guide to lowering cholesterol explains the overall changes and medical follow-up. To see where these foods fit on your plate, read foods high in carbohydrates.

How to recognise wholemeal bread in Spain

The name “wholemeal bread” is reserved for bread made exclusively with wholemeal flour [2]. If bread contains a mix of wholemeal and refined flour, it must be called “made with X% wholemeal flour”. This percentage is calculated against all the flour used [2].

Check the product name first, including when buying unwrapped bread. Then read the percentage. Dark bread may contain refined flour, while lighter bread may be wholemeal. The word “multigrain” indicates a mix of flours; it does not guarantee that they are wholemeal [2].

Pasta, rice and other grains when shopping

For wholemeal pasta, check that the semolina or flour is wholemeal and what proportion it makes up. Brown rice retains its bran; when comparing prepared products, check the ingredients. The bread regulation does not apply to pasta or rice, so for these foods the ingredient list is what matters.

Rolled oats also retain the grain. For serving and preparation ideas, see the oat guide. Quinoa, buckwheat and millet offer more flavours and textures, if you feel like trying them.

Packaged breakfast cereals raise other questions when shopping. We answer them in the breakfast cereal guide.

How to cook them without overcomplicating things

Brown rice usually takes longer than white rice. Check the cooking time on the packet: it varies by variety. Soaking it may shorten the cooking time. Drain it and adjust the water; taste a grain before turning off the heat.

Wholemeal pasta cooks in the same way as refined pasta. Check whether it is ready a few minutes before the stated cooking time. Quinoa, buckwheat and millet also have different cooking times depending on the product. Rinse them if the packet says to, and use its instructions as a starting point.

Bread dough made with wholemeal flour may need more water and a longer resting time. Add the liquid a little at a time until you can work the dough. It usually rises less than dough made with white flour, which is normal. For general methods, including pressure cooking, see healthy cooking techniques.

How many servings of cereals should you eat a day?

Spanish recommendations suggest between three and six servings of cereals a day, depending on energy needs, and prioritise whole grains [6]. This figure includes all cereals eaten during the day: breakfast bread, a rice side dish and a pasta dish each count.

The servings in the table are a starting point; adjust them to your appetite, activity and the rest of your meals. If you manage your blood glucose or take medication, it is best to tailor the amount with your healthcare team. The glycaemic index provides context, but does not replace that assessment.

If whole grains do not agree with you

Fibre may increase gas at first. Increase the amount gradually and see which product you tolerate. If you have constipation, see the constipation diet guide. If you live with irritable bowel syndrome, avoid cutting out all cereals on your own: the irritable bowel syndrome guide explains how to tailor the approach.

What we see in consultations

In consultations, we often hear two questions: people choose bread by its colour and expect “wholemeal” to mean fewer calories. Refining changes the composition of the grain, but a wholemeal product still provides energy. Compare products by their fibre, ingredients and the amount you actually eat.

We also see people put off by a first attempt at cooking brown rice that turns out too firm. Changing the variety or following the packet’s cooking time usually solves this. A choice that works in your kitchen is easier to stick with.