Whole grains are grains without the germ/bran - the outside bits - removed, like brown rice, whole wheat, quinoa, oatmeal, whole wheat or brown rice pasta etc. Refined ones (the ones you want to eat less often) are things like white rice, white bread, refined pasta, etc. It's alright to eat them sometimes, you just want to eat primarily whole grains.
Whole grains have not been refined my removeing the bran and the germ. For example, white rice is a refined grain, but brown rice is a whole grain. Buy whole wheat or brown rice pasta instead of regular pasta. Oatmeal is made from the whole grain. Some other grains to experiment with are quinoa, millet, amaranth, teff, and buckwheat (all of these grains are also gluten free).
Whole GRAIN bread may be whole wheat or may use a combination of grains - oats, teff, spelt, rye and barley are all pretty common in whole grain bread.
Just to note: If a bread says "wheat bread" it does NOT mean it's made with 100% whole wheat. No matter how brown and grainy it looks. It may have just the smallest amount of whole wheat flour and all the rest white/processed flour.
Look for the words 100% whole grain or 100% whole wheat if you want a whole-grain product.
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