Recommended Foods

Oats

Beta-glucan fiber in oats lowers LDL cholesterol and stabilises blood sugar levels.

- 3/4 Box Lasagna Noodles, Uncooked

Dry lasagna noodles are a refined wheat pasta product used as a staple grain in layered pasta dishes. They primarily provide carbohydrate for energy, with modest protein and typically low fiber unless made from whole wheat.

(15 Oz) Reduced Sodium Cannellini Bean

Reduced sodium cannellini beans are white kidney beans that are fully cooked and canned with less added salt than standard varieties. They have a mild flavor and creamy texture, and are commonly used in soups, salads, and pasta dishes.

*Chickpeas Offer Plant Protein And Fiber For Blood Sugar And Gut Health. Roasting With Spices Like Cumin And Paprika Provides Flavor And Some Great Polyphenols That Improve Metabolic Health.

Chickpeas are legumes with a firm texture and mild, nutty flavor that are commonly eaten whole, mashed, or roasted. They provide plant protein and fiber and are often used in savory dishes such as salads, stews, and hummus.

+ 1 Tablespoon Unbleached All-Purpose Flour

Unbleached all-purpose flour is a refined wheat flour commonly used in baking and cooking. It provides carbohydrate with small amounts of protein but less fiber and fewer micronutrients than whole-grain flour.

+ 1 Tablespoon White Whole Wheat Flour

White whole wheat flour is a milled whole-grain flour made from hard white wheat, retaining the bran, germ, and endosperm. It has a lighter color and milder flavor than traditional red whole wheat flour.

⁄3 Cup Pearled Barley

Pearled barley is a refined barley grain with the outer bran removed, resulting in a chewy texture and mild, nutty flavor. It is commonly used in soups, salads, and grain-based side dishes.

• ½ Cup Cooked Quinoa (Side)

Cooked quinoa is a mild, fluffy pseudocereal commonly used as a grain side dish. It provides complex carbohydrates along with some protein and fiber.

• 1 Cup Frozen Riced Cauliflower

Frozen riced cauliflower is finely chopped cauliflower sold frozen as a low-starch vegetable alternative to rice or grains. It has a mild flavor and is commonly used in stir-fries, bowls, and side dishes.

• 1 Scoop Vegan Protein Powder (Pea Or Rice-Based, ~20–25G Protein)

Vegan protein powder is a concentrated protein supplement typically made from pea or rice protein isolates or concentrates. It is commonly used to increase protein intake, especially in plant-based diets.

¼ Cup Organic Oat Flour

Organic oat flour is a finely ground whole-grain flour made from oats. It has a mild flavor and is commonly used in baking and as a gluten-free alternative when certified gluten-free.

¼ Cup Red Lentils, Dry

Red lentils are split legumes that cook quickly and become soft, making them common in soups, stews, and dals. Dry red lentils provide a nutrient-dense source of plant protein, complex carbohydrates, and fiber.

½ C Cooked Red Lentils (About ¼ C Dry Lentils)

Cooked red lentils are split legumes with a soft texture and mild, earthy flavor. They are commonly used in soups, stews, curries, and purees.

½ Cup Canned Chickpeas, Rinsed And Drained

Canned chickpeas are cooked garbanzo beans that provide plant protein, fiber, and complex carbohydrates. Rinsing and draining helps reduce sodium from the canning liquid.

½ Cup Cooked Black Lentil

Cooked black lentils are small, firm legumes with an earthy flavor that hold their shape well after cooking. They are a nutrient-dense plant food commonly used in soups, salads, and side dishes.

½ Cup Cooked Brown Rice

Cooked brown rice is a whole grain with the bran and germ intact, giving it a nuttier flavor and more fiber than white rice. A half-cup serving provides steady carbohydrate energy and small amounts of protein and minerals.

½ Cup Cooked Farro

Cooked farro is a chewy whole grain wheat with a nutty flavor, commonly used in salads, soups, and grain bowls. A 1/2-cup cooked serving provides complex carbohydrates, fiber, and some plant protein.

½ Cup Cooked Green Or Brown Lentil

Cooked green or brown lentils are edible legumes with a mild, earthy flavor and soft texture. They are commonly used in soups, stews, salads, and side dishes.

½ Cup Cooked Oat

Cooked oats are a whole-grain cereal commonly eaten as porridge or oatmeal. They provide soluble fiber and complex carbohydrates that can support fullness and heart-healthy eating patterns.

½ Cup Cooked Quinoa

Cooked quinoa is a mild, fluffy pseudocereal commonly eaten like a grain. It provides complex carbohydrates along with some plant protein and fiber.

½ Cup Cooked Whole Grain (Quinoa, Farro, Or Brown Rice)

A half-cup serving of cooked whole grains such as quinoa, farro, or brown rice provides complex carbohydrates and varying amounts of fiber, protein, and minerals. These grains are commonly used as nutrient-dense staples in balanced meals.

½ Cup Dry Millet

Millet is a small gluten-free cereal grain commonly used in porridges, pilafs, and baked goods. A 1/2 cup dry portion provides complex carbohydrates and modest amounts of protein and fiber.

½ Cup Dry Orzo

Orzo is a small rice-shaped pasta typically made from refined or whole wheat semolina. A 1/2 cup dry portion cooks into a carbohydrate-rich grain-based side or ingredient.

½ Cup Reserved Pasta Water

Reserved pasta water is the starchy, salted cooking water left after boiling pasta. It is mainly water with dissolved starch and sodium, and is typically used in sauces rather than consumed as a standalone food.

½ Cup Roasted Chickpea

Roasted chickpeas are cooked legumes with a firm, crunchy texture and nutty flavor. A 1/2-cup serving provides plant protein and fiber, making them a filling snack or topping.

½ Cups Chickpeas (~1 ½ Cans Of Chickpeas)

Chickpeas are edible legumes with a mild, nutty flavor commonly used in salads, stews, curries, and hummus. They provide plant-based protein and fiber and are a staple in many cuisines.

½ Cups Leftover Jasmine Rice

Cooked jasmine rice is a refined white rice with a soft texture and fragrant aroma. Leftover rice provides mainly carbohydrate energy and is commonly used as a side or base for meals.

¾ Cup Cooked Black Beans (1/2 Can Black Beans)

Cooked black beans are legumes with a dense, earthy flavor and a soft texture. They are commonly used as a plant-based protein and fiber-rich staple in soups, bowls, salads, and Latin American dishes.

¾ Cup Cooked White Beans, Rinsed

Cooked white beans are mild, creamy legumes commonly used in soups, stews, salads, and side dishes. They provide substantial plant protein and fiber with relatively little fat.

¾ Cup Long-Grain White Rice, Rinsed

Long-grain white rice is a refined grain with the bran and germ removed, resulting in a mild flavor and soft, fluffy texture when cooked. It is primarily a source of easily digested carbohydrates.

¾ Cup Organic Rolled Oat

Rolled oats are whole oat groats that have been steamed and flattened for quicker cooking. They are a whole grain commonly used in oatmeal, baking, and cereal products.

1/4 Buckwheat Or Millet Flour

Buckwheat flour and millet flour are gluten-free flours made from ground buckwheat seeds or millet grains and are commonly used in baking and cooking. They provide complex carbohydrates and some protein, with nutrient profiles that vary slightly between the two.

1/4 Buckwheat Or Millet Flour (Store-Bought I

1½ Cups Cooked Brown Lentil

Cooked brown lentils are edible legumes with a mild, earthy flavor and soft texture when cooked. They are commonly used in soups, stews, salads, and grain-free side dishes.

4-6 Corn Tortilla

Corn tortillas are flatbreads made primarily from ground corn, typically using nixtamalized maize. They are a staple grain-based food used in many cuisines.

8- To 9-Inch Oil-Free Whole Wheat Tortilla

An oil-free whole wheat tortilla is a flatbread typically made from whole wheat flour, water, and salt. It is generally used as a grain-based wrap or bread substitute.

8-10 Oz Rice Noodle

Rice noodles are noodles made primarily from rice flour and water, commonly used in Asian dishes. They are a refined grain product that is typically low in fiber unless made from whole grain rice.

9- To 10- Inch Whole Grain Flour Tortillas

A Bunch Japanese Chives Or Regular Chives

Japanese chives and regular chives are mild allium vegetables used as herbs or green vegetables in many dishes. They have a delicate onion-garlic flavor and are typically eaten fresh or lightly cooked.

All-Purpose Flour

All-purpose flour is a refined wheat flour commonly used in baking and cooking. It is made from wheat with the bran and germ removed, resulting in a fine texture and milder flavor.

All-Purpose Flour, Sifted

All-purpose flour is a refined wheat flour commonly used in baking and cooking. Sifted flour is lighter in volume because air has been incorporated and some clumps removed.

All-Purpose Or Oat Flour

A blend or option of all-purpose flour and oat flour used in baking and cooking; both are grain-based flours, though they differ notably in fiber and gluten content.

All-Purpose Or Whole Wheat Flour

Almond Flour Or Meal

Almond Milk Or Rice Milk

Almond Or Oat Milk

Arrowroot

Arrowroot is a starchy ingredient derived from the rhizomes of tropical plants and commonly used as a gluten-free thickener in cooking and baking. It is bland, easy to digest, and provides mostly carbohydrate with little protein or fat.

Barley

Barley is a whole cereal grain commonly used in soups, stews, breads, and porridges. It is known for its chewy texture and high soluble fiber content, especially in less-refined forms.

Basmati Rice

Basmati rice is a long-grain aromatic rice commonly used in South Asian and Middle Eastern cuisines. It cooks into light, separate grains and is available in white and brown forms.

Black Rice

Black rice is a whole-grain rice variety with a dark purple-black bran layer and a slightly nutty flavor. It is commonly used in savory dishes, rice bowls, porridges, and desserts.

Blanched Almond Flour

Bowtie (Farfalle) Pasta – Use Chickpea Or Lentil-Based Pasta For Extra Protein

Bowtie (farfalle) pasta is a grain-based pasta typically made from refined or whole wheat semolina. Chickpea- or lentil-based versions are commonly used as higher-protein, higher-fiber alternatives.

Bread

Bread Crumb

Bread crumbs are dried, ground pieces of bread used as a coating, binder, or topping in cooking. They are typically made from wheat bread and provide mainly refined carbohydrate unless made from whole-grain bread.

Breading

Breading is a coating mixture, usually made from breadcrumbs or flour, used to cover foods before cooking. It is a processed ingredient rather than a single whole food and is typically grain-based.

Brown And Wild Rice Blend

A brown and wild rice blend is a whole-grain rice mix that combines nutty brown rice with aromatic wild rice. It is commonly used as a fiber-rich side dish or base for grain bowls and mixed meals.

Brown Basmati Or Long-Grain Rice

Brown basmati or other long-grain brown rice is a whole grain with the bran and germ intact, giving it a firmer texture and nuttier flavor than white rice. It is commonly used as a staple carbohydrate in many cuisines.

Brown Basmati Rice

Brown basmati rice is a whole-grain, aromatic long-grain rice with the bran and germ intact. It provides more fiber and micronutrients than white basmati rice.

Brown Jasmine Rice

Brown Lentils Are Rich In Plant-Based Protein And Iron, While Turmeric And Cumin Offer Anti-Inflammatory Benefits. Pairing Lentils With Whole Grains Boosts The Amino Acid Profile—Making This A Complete And Heart-Healthy Meal That Supports Blood Sugar Balance And Digestive Health.

Brown lentils are edible legumes with an earthy flavor that soften when cooked. They are commonly used in soups, stews, curries, and grain-based dishes.

Brown Rice

Brown rice is a whole grain with the bran and germ intact, giving it a nuttier flavor and chewier texture than white rice. A 1/2-cup serving provides complex carbohydrates along with some fiber and minerals.

Brown Rice And Millet Ramen Noodle

Brown rice and millet ramen noodle is a grain-based noodle product typically made from brown rice flour and millet flour. It is generally gluten-free if produced in a certified gluten-free facility.

Brown Rice Fettuccine Noodles Or Whole-Wheat Pasta

Brown rice fettuccine noodles and whole-wheat pasta are grain-based staple foods used as carbohydrate-rich bases for meals. Whole-wheat pasta provides more fiber and micronutrients than refined pasta, while brown rice pasta is a common gluten-free alternative.

Brown Rice Flour

Brown rice flour is a whole-grain flour made by grinding brown rice. It is commonly used in baking, thickening, and gluten-free cooking.

Brown Rice Noodle

Brown rice noodles are noodles made primarily from brown rice flour, often used as a gluten-free alternative to wheat-based pasta. They provide carbohydrate energy with modest amounts of fiber and minerals compared with refined rice noodles.

Brown Rice Noodles Or Other Whole-Grain Noodles

Brown Rice Or 3 Cups Penne Pasta

Brown rice and penne pasta are grain-based staple foods that primarily provide carbohydrates for energy. Brown rice is a whole grain with more fiber and micronutrients than refined pasta, while penne pasta is typically made from refined wheat unless specified whole grain.

Brown Rice Or Barley

Brown rice and barley are whole grains commonly used as staple carbohydrate foods. Both provide complex carbohydrates, fiber, and a range of vitamins and minerals, though barley contains gluten while brown rice does not.

Brown Rice Or Whole Grain Noodle

Brown rice and whole grain noodles are grain-based staple foods made from whole grains that retain the bran and germ, providing more fiber and micronutrients than refined grain versions. They are commonly used as energy-providing carbohydrate sources in balanced meals.

Brown Rice Paper Wrapper

Brown rice paper wrapper is a thin edible sheet typically made from brown rice flour, tapioca or cassava starch, water, and salt, and used for spring rolls and similar dishes. It is generally a refined, low-fat grain-based wrapper rather than a significant source of protein or fiber.

Brown Rice Penne Or Fusilli Pasta

Brown rice penne or fusilli pasta is a gluten-free pasta made primarily from milled brown rice. It serves as a grain-based alternative to traditional wheat pasta and provides complex carbohydrates for energy.

Brown Rice Rotini Pasta

Brown rice rotini pasta is a pasta made primarily from brown rice flour and shaped into spirals. It is commonly used as a gluten-free alternative to traditional wheat pasta.

Brown Rice Syrup

Brown Rice Syrup Or Maple Syrup

Brown Rice Vermicelli Noodles

Brown rice vermicelli noodles are thin noodles made primarily from brown rice flour and water. They are a gluten-free grain product commonly used as a lighter alternative to wheat-based pasta or noodles.

Brown Rice Vinegar

Brown rice vinegar is a mild, fermented vinegar made from brown rice, commonly used as a seasoning, marinade, or dressing ingredient. It has a gentler acidity and slightly more complex flavor than distilled white vinegar.

Brown Rice Wrapper

Brown rice wrapper is a thin edible sheet typically made from brown rice flour, water, and sometimes tapioca starch, commonly used for spring rolls and wraps. It is a grain-based processed ingredient with a mild flavor and chewy texture when hydrated.

Buckwheat

Buckwheat Flour

Buckwheat flour is a gluten-free flour milled from buckwheat seeds, a pseudocereal commonly used in baking and noodles. It has an earthy, nutty flavor and is categorized here as a grain-based ingredient.

Bulgur

Bulgur is a whole grain made from parboiled, dried, and cracked wheat kernels, commonly used in dishes such as tabbouleh and pilafs. It cooks quickly and has a mild, nutty flavor.

Bulgur Or Quinoa

Bulgur and quinoa are both whole-grain-style staple foods used in salads, bowls, soups, and side dishes. Bulgur is a minimally processed wheat product, while quinoa is a gluten-free pseudocereal with a slightly higher protein content.

Bunches Radishes With Green Tops

Radishes are crisp root vegetables in the Brassica family, and the green tops are also edible and nutritious. Both the roots and greens are commonly eaten raw or cooked in salads, sautés, and soups.

C Lentils, Cooked

Cooked lentils are edible legumes with a mild, earthy flavor and soft texture. They are a nutrient-dense plant food commonly used in soups, stews, salads, and side dishes.

Canned Black Beans, Rinsed And Drained

Canned black beans that have been rinsed and drained are a convenient legume with a mild flavor and soft texture. Rinsing helps reduce some of the added sodium from canning liquid.

Cassava Flour

Cassava flour is a gluten-free flour made from the whole cassava root. It is commonly used as a wheat flour alternative in baking and cooking.

Chickpea Pasta

Chickpea pasta is a pasta alternative made primarily from chickpea flour. It is typically higher in protein and fiber than traditional refined wheat pasta.

Chilled Black Or Brown Rice

Chilled black or brown rice is a whole grain rice dish or ingredient served cold after cooking. Black rice is noted for its dark pigments, while brown rice retains its bran and germ, giving both more fiber and micronutrients than white rice.

Chilled Cooked Bulgur

Chilled Wheat Berrie

Wheat berries are whole wheat kernels with only the inedible hull removed; served chilled, they are a chewy whole grain often used in salads and grain bowls.

Coarse Cornmeal

Combine Cooked Lentils, Marinara, Roasted Garlic, Nutritional Yeast, Hemp Seeds, Herbs, Salt, And Pepper.

A savory mixed dish made from cooked lentils, marinara, roasted garlic, nutritional yeast, hemp seeds, herbs, salt, and pepper. It is a plant-based, fiber-rich combination that provides protein along with minerals and B vitamins.

Cooked Black Bean

Cooked black beans are edible legumes with a soft texture and earthy flavor commonly used in soups, stews, salads, and rice dishes. They are a nutrient-dense plant food that provides fiber, protein, and complex carbohydrates.

Cooked Chickpeas (Or Canned, Rinsed)

Cooked chickpeas are edible legumes with a mild, nutty flavor and firm texture. They are commonly eaten whole in salads, stews, and grain bowls, and canned chickpeas remain nutritious when rinsed.

Cooked Instant Brown Rice

Cooked instant brown rice is a whole-grain rice product that has been partially precooked and dried for faster preparation. It provides a mild, nutty flavor and a softer texture than standard cooked brown rice.

Cooked Organic Black Bean Pasta

Cooked organic black bean pasta is a pasta alternative made primarily from black beans. It is typically higher in protein and fiber than refined wheat pasta while remaining naturally gluten-free if not blended with wheat.

Cooked Quinoa (Cooled)

Cooked and cooled quinoa is a mild, gluten-free pseudograin often used like a whole grain in bowls, salads, and side dishes. Cooling may modestly increase resistant starch compared with freshly cooked quinoa.

Cooked Rice Noodle

Cooked rice noodles are soft noodles made primarily from rice flour and water. They are a mild, easily digestible grain-based food commonly used in soups, stir-fries, and noodle dishes.

Cooked Whole Grain Pasta (Elbow Or Shells)

Cooked whole grain pasta such as elbow macaroni or shells is made from whole grains and provides complex carbohydrates for energy. Compared with refined pasta, it generally retains more fiber and micronutrients from the grain.

Corn Tortillas No Salt Or Oil Added

Corn Tortillas Or Steamed Rice

Corn tortillas or steamed rice are staple grain-based foods that primarily provide carbohydrates for energy. Corn tortillas are typically made from nixtamalized corn, while steamed rice is cooked whole or refined rice.

Corn Tortillas Strips

Cornhusk

Cornhusk is the fibrous outer leaf covering of an ear of corn. It is generally used as a wrapper or culinary material rather than eaten as a significant food ingredient.

Cornmeal

Cornmeal is a coarse flour made from dried corn and commonly used in breads, porridges, batters, and polenta. It provides carbohydrate energy and, when whole grain, retains some fiber and naturally occurring micronutrients.

Cornstarch

Cornstarch is a refined starch extracted from the endosperm of corn and commonly used as a thickening agent in cooking and baking. It provides mostly carbohydrate with very little fiber, protein, fat, vitamins, or minerals.

Crispbread Crackers

Crispbread crackers are dry, shelf-stable crackers usually made primarily from whole grain rye, wheat, or other cereals. They are commonly used as a crunchy bread alternative and can vary widely in fiber, sodium, and seed content by brand.

Crispy Brown Rice Cereal Lightly

A packaged ready-to-eat breakfast cereal made primarily from brown rice, typically toasted or crisped for a light texture. It is a grain-based food and is often lower in fiber and protein than less processed whole-grain options.

Crunchy Cereal

Crunchy cereal is a processed breakfast grain product, often made from wheat, corn, oats, or rice and sometimes fortified with vitamins and minerals. Nutrition varies widely depending on whether it is whole grain, sweetened, or fiber-fortified.

Crusty Whole Grain French Bread

Crusty whole grain French bread is a yeast-leavened bread made primarily from whole grain flour, giving it a firmer texture and more fiber than white French bread. It is commonly used as a source of carbohydrates for meals and snacks.

Date Molasses Or Brown Rice Syrup

Dried Pad Thai Brown Rice Noodle

Dried Pad Thai brown rice noodles are a gluten-free pasta-style product made primarily from brown rice flour and water. They are a starchy grain food used as a base for stir-fries and noodle dishes.

Dried Quinoa

Dried quinoa is the uncooked seed of the quinoa plant that is commonly prepared and eaten like a grain. It has a mild, nutty flavor and becomes light and fluffy when cooked.

Dried Whole Grain Macaroni

Dried whole grain macaroni is pasta made from whole grain flour, typically whole wheat, and dried for storage and cooking. It provides more fiber and retained grain nutrients than refined pasta.

Dried Whole Grain Rotini Or Penne Pasta

Dried whole grain rotini or penne pasta is a grain-based staple made from whole wheat or other whole grains, retaining the bran and germ. It provides more fiber and micronutrients than refined pasta and is commonly used as a carbohydrate source in meals.

Dried Whole Wheat Spaghetti

Dried whole wheat spaghetti is a pasta made from whole durum wheat, retaining the bran and germ for more fiber and nutrients than refined pasta. It is a staple grain food commonly used as a source of complex carbohydrates.

Dry Brown Arborio Or Short Grain Rice

Dry brown Arborio or other short-grain brown rice is a whole grain rice with the bran and germ intact, giving it a chewy texture and nuttier flavor than white rice. It is commonly used as a starch source and provides more fiber and micronutrients than refined rice.

Dry Brown Rice Noodle

Dry brown rice noodles are dried pasta-like noodles made primarily from brown rice flour and water. They are a gluten-free grain product that provides mostly carbohydrates with modest amounts of fiber compared with white rice noodles.

Dry Chickpeas Thoroughly.

Dry chickpeas are dried mature garbanzo beans, a staple pulse commonly cooked for soups, stews, salads, and hummus. They are not a grain; they are a legume.

Dry Chickpeas, Toss With Oil And Seasonings.

Dry chickpeas are mature garbanzo beans, a legume commonly cooked and eaten whole or roasted with oil and seasonings. They have a firm texture and provide a nutrient-dense source of plant protein and fiber.

Dry Long Grain Brown Rice

Dry Pasta

Dry Quinoa, Cooked (About 1 ½ Cups Cooked)

Dry quinoa cooked into about 1½ cups is a nutrient-dense pseudocereal commonly used like a grain. It has a mild, nutty flavor and provides both complex carbohydrates and plant protein.

Dry Ramen Noodle

Dry ramen noodles are a shelf-stable, pre-cooked wheat noodle product typically made from refined flour, salt, and oil. They are commonly used as a quick-cooking grain-based food but are often highly processed and usually paired with high-sodium seasoning packets.

Dry Short Grain Brown Rice

Dry short grain brown rice is a whole grain rice that retains its bran and germ, giving it a chewier texture and nuttier flavor than white rice. It provides complex carbohydrates and modest amounts of fiber, vitamins, and minerals.

Dry Short Grain Brown Rice Or Brown Arborio Rice

Dry short grain brown rice, including brown Arborio rice, is a whole grain rice with the bran and germ intact, giving it a chewier texture and nuttier flavor than white rice. It is commonly used in grain bowls, risottos, and other hearty dishes.

Dry Soba Noodles

Dry Soba Or Udon Noodle

Dry soba or udon noodles are traditional Japanese noodles typically made from buckwheat and wheat flour (soba) or wheat flour (udon). As a dried pantry staple, they are primarily a carbohydrate-rich grain food used as a base for many meals.

Dry Tricolor Quinoa

Dry tricolor quinoa is a blend of white, red, and black quinoa seeds commonly cooked like a grain. It is naturally gluten-free and provides a balanced mix of plant protein, fiber, and minerals.

Dry White Rice

Dry Whole Grain Linguine Or Fettuccine

Dry whole grain linguine or fettuccine is a long ribbon-style pasta made from whole grain flour, typically wheat. Compared with refined pasta, it retains more bran and germ, providing more fiber and micronutrients.

Dry Whole Grain Long Noodle

Dry whole grain long noodles are a pasta-style grain product made from whole grain flour and dried for storage. They provide complex carbohydrates and typically retain more fiber and micronutrients than refined noodles.

Dry Whole Grain Pasta Any Variety

Dry whole grain pasta is a grain-based staple made from whole wheat or other whole grains, retaining the bran and germ. Compared with refined pasta, it generally provides more fiber and micronutrients.

Dry Whole Grain Penne Or Rigatoni

Dry whole grain penne or rigatoni is a whole-wheat pasta made from the entire grain, providing more fiber and micronutrients than refined pasta. It is a staple carbohydrate food commonly used as a base for balanced meals.

Dry Whole Grain Rotini Or Bow-Tie Pasta

Dry whole grain rotini or bow-tie pasta is a shelf-stable pasta made from whole grain flour, typically whole wheat, shaped into spirals or bow ties. Compared with refined pasta, it retains more fiber and naturally occurring vitamins and minerals from the grain.

Dry Whole Wheat Breadcrumbs

Dry whole wheat breadcrumbs are made from dried, ground whole wheat bread and are commonly used as a coating, binder, or topping in cooking. They provide carbohydrate with some fiber and are usually more nutrient-dense than refined breadcrumbs.

Dry Whole Wheat Couscous

Dry whole wheat couscous is a quick-cooking grain product made from whole wheat semolina, with the bran and germ retained for more fiber and nutrients than refined couscous. It has a light texture and is commonly used as a base for savory dishes and salads.

Dry Whole Wheat Elbow Macaroni

Dry whole wheat elbow macaroni is a pasta made from whole wheat flour, retaining the bran and germ of the grain. It is a carbohydrate-rich staple that typically provides more fiber and micronutrients than refined pasta.

Dry Whole Wheat Fettuccine Or Linguine

Dry whole wheat fettuccine or linguine is a whole-grain pasta made from durum whole wheat flour and water. It provides complex carbohydrates and retains more fiber and micronutrients than refined pasta.

Dry Whole Wheat Lasagna

Dry whole wheat lasagna is a dried pasta made primarily from whole wheat flour and formed into flat sheets for layered baked dishes. As a whole grain product, it generally provides more fiber and micronutrients than refined wheat pasta.

Dry Whole Wheat Linguine

Dry whole wheat linguine is a pasta made from whole durum wheat flour, retaining the bran and germ of the grain. It is a complex carbohydrate food that provides more fiber and micronutrients than refined pasta.

Dry Whole Wheat Macaroni

Dry whole wheat macaroni is a pasta made from whole grain wheat flour, retaining the bran and germ. It provides more fiber and micronutrients than refined pasta and is commonly used as a carbohydrate-rich staple food.

Dry Whole Wheat Orzo

Dry whole wheat orzo is a small rice-shaped pasta made from whole wheat flour. It provides more fiber and micronutrients than refined pasta while serving as a grain-based staple food.

Dry Whole Wheat Pearl Couscous

Dry whole wheat pearl couscous is a toasted, pasta-like grain product made from whole wheat semolina and formed into small pearls. It provides more fiber than refined couscous and is commonly used as a hearty base for salads, bowls, and side dishes.

Dry Whole Wheat Penne Pasta

Dry whole wheat penne pasta is a whole-grain pasta made from durum whole wheat flour and shaped into short tubes. It provides complex carbohydrates and more fiber and micronutrients than refined white pasta.

Dry Whole Wheat Rotini Pasta

Dry whole wheat rotini pasta is a dried pasta made from whole wheat flour, retaining the bran and germ of the grain. It provides more fiber and micronutrients than refined pasta.

Dry Whole Wheat Shell Pasta

Dry whole wheat shell pasta is a whole-grain pasta made from durum whole wheat flour and shaped into shells. It provides complex carbohydrates and more fiber than refined pasta.

Dry Whole-Grain Elbow Macaroni

Each Black Beans, Kidney Beans, Pinto Beans (Drained)

A drained mix of black beans, kidney beans, and pinto beans is a legume blend commonly used as a hearty source of plant protein and fiber in meals. These beans have a mild, earthy flavor and are nutrient-dense when prepared plainly.

Elbow Noodles

Elbow Or Shell Pasta

Elbow or shell pasta is a refined wheat pasta commonly used in soups, salads, and baked dishes. It is primarily a source of carbohydrates, though whole-wheat or enriched versions can provide more fiber and B vitamins.

Elbow Or Shell Pasta Of Choice

Farro

Fat-Free Pasta Sauce

Fat-free pasta sauce is typically a tomato-based prepared sauce made without added fat. It is commonly used as a savory topping or cooking ingredient for pasta and other dishes.

Fettuccine Pasta, Dry

Dry fettuccine pasta is a ribbon-shaped pasta typically made from refined or durum wheat semolina and used as a carbohydrate-rich staple food. It provides energy and has a neutral flavor that pairs with many sauces and proteins.

Flake Cereal

Flake cereal is a processed breakfast cereal typically made from toasted grain flakes such as corn, wheat, or rice. Its nutrition varies widely depending on whether it is whole grain, refined, and fortified.

Flour

Flour is a powder made by grinding grains, most commonly wheat, and is widely used in baking and cooking. Its nutrition varies significantly depending on the grain source and whether it is refined or whole grain.

Flour Tortillas

Flour, Sifted

Sifted flour is refined flour that has been aerated and had lumps removed; in common usage it usually refers to white wheat flour. It is widely used in baking and cooking as a base ingredient.

Forbidden Black Rice

Forbidden black rice is a whole-grain rice variety with a dark purple-black bran layer and a slightly nutty flavor. It is commonly used as a side dish, in grain bowls, porridges, and desserts.

Fresh Or Frozen Broad Bean

Broad beans, also called fava beans, are edible green seeds from a legume eaten fresh or frozen as a starchy, protein-rich vegetable. They have a mild, earthy flavor and are commonly used shelled or with tender pods when very young.

Fusilli Pasta (~1/2 Box)

Fusilli pasta is a spiral-shaped pasta typically made from refined or whole wheat semolina and used as a staple carbohydrate food. It provides energy and can vary in fiber and micronutrient content depending on whether it is refined, whole grain, or enriched.

Gluten-Free Flake Cereal

Gluten-free flake cereal is a processed breakfast cereal typically made from gluten-free grains such as corn, rice, or oats. Its nutrition varies by brand, especially for fiber, sugar, and fortification.

Gluten-Free Flour Blend

Gluten-free flour blend is a mixed flour product made from gluten-free ingredients such as rice flour, tapioca starch, potato starch, sorghum, or other alternative flours and starches. It is commonly used as a substitute for wheat flour in baking and cooking.

Gluten-Free Oat

Gluten-free oats are oats processed and handled to avoid cross-contact with wheat, barley, and rye. They are commonly used as a whole-grain cereal ingredient in porridge, baking, and snack products.

Gluten-Free Pasta

Gluten-free pasta is pasta made without wheat, typically from rice, corn, legumes, or other gluten-free grains and starches. Its nutrition varies by ingredients, but it is commonly used as an alternative for people avoiding gluten.

Gluten-Free Rolled Oat

Gluten-free rolled oats are whole oat groats that have been steamed and flattened, with processing intended to avoid gluten cross-contact. They are commonly used as a whole-grain cereal or baking ingredient.

Gluten-Free Vegan Bread

Gluten-free vegan bread is a plant-based bread made without wheat, barley, rye, eggs, or dairy, often using gluten-free flours and starches such as rice flour, tapioca, or potato starch. Its nutrition varies widely by brand and ingredients.

Goat Cheddar

Goat Cheddar Cheese

Grain Artisan Bread

Artisan grain bread is a baked bread product typically made from wheat flour, water, yeast, and salt, sometimes including whole grains or seeds. It is a staple carbohydrate food and may vary widely in fiber and nutrient content depending on whether it is made with refined or whole grain flour.

Grain English Muffins Split And

English muffins are a yeast-leavened bread product typically made from wheat flour and commonly eaten toasted. This item appears to refer to split grain English muffins, which are generally a refined or mixed-grain baked grain food.

Grain Fusilli Pasta

Grain fusilli pasta is a dry, spiral-shaped pasta typically made from wheat flour, such as semolina or refined durum wheat. It is primarily a carbohydrate-rich staple food used as a base for many meals.

Grain Hamburger Buns Split And

Split grain hamburger buns are a bread product made primarily from wheat flour and other grain ingredients, intended for sandwiches and burgers. They are a processed grain food that provides carbohydrates for energy.

Grains Or Whole Wheat Naan

Whole wheat naan is a leavened flatbread typically made from whole wheat flour, water, yeast, and often yogurt or oil. It is a grain-based food that provides carbohydrates with more fiber than naan made from refined flour.

Grit

Grits are a porridge made from ground corn, commonly eaten as a cooked grain side or breakfast dish. Their nutrition varies depending on whether they are refined or stone-ground/whole grain.

Hot Cooked Brown Rice

Hot cooked brown rice is a whole grain food made by cooking rice kernels that retain the bran and germ layers. It has a mildly nutty flavor and a chewy texture compared with white rice.

Hot Cooked Wild Rice

Hot cooked wild rice is a cooked whole-grain food with a chewy texture and nutty flavor. Despite the name, it is the cooked seed of an aquatic grass and is commonly used similarly to rice.

Hulled Barley

Hulled barley is a minimally processed whole grain with only the inedible outer hull removed, so it retains most of its bran and germ. It has a chewy texture and a mild, nutty flavor.

Kasha

Kasha is toasted buckwheat groats, a gluten-free pseudocereal commonly used like a grain in porridges, pilafs, and side dishes. It has a nutty flavor and is typically sold whole or cracked.

Lavash Wraps Or Large Wheat Tortilla

Lavash wraps and large wheat tortillas are flatbreads typically made from wheat flour, water, and salt, sometimes with oil, yeast, or preservatives. They are commonly used as a grain-based carrier for sandwiches, wraps, and meals.

Linguine Noodles

Loaf Fresh 100% Whole-Grain Bread

Long Grain Brown Rice

Long grain brown rice is a whole grain rice with the bran and germ intact, giving it a firmer texture and nuttier flavor than white rice. It is a staple carbohydrate source and provides more fiber and micronutrients than refined rice.

Long-Grain Rice

Long-grain rice is a cereal grain with slender kernels that cook up light and separate. It is commonly sold as white or brown rice and used as a staple carbohydrate in many cuisines.

Masa Harina

Masa harina is a finely ground flour made from dried corn that has been treated with limewater through nixtamalization, commonly used to make tortillas, tamales, and related foods. It is a grain-based staple and is naturally gluten-free when made from corn alone.

Medium-Grain Brown Rice

Medium-grain brown rice is a whole grain rice that retains its bran and germ, giving it a slightly chewy texture and nuttier flavor than white rice. It is a staple carbohydrate source that provides fiber and several essential minerals.

Millet Flour (I Make My Own In The Vitamix For

Mini Corn Tortillas

Much Cheaper By Blasting Buckwheat Groats Or Millet

Multigrain Bread

Multigrain bread is a bread made from two or more grains, though the exact mix and fiber content vary widely by product. Whole-grain versions are generally more nutrient-dense than refined multigrain breads.

Multigrain Penne Pasta

Multigrain penne pasta is a dry pasta made from a blend of grains, often including wheat and other cereals such as corn, rice, barley, or oats. It is primarily a carbohydrate-rich staple food and may provide more fiber and micronutrients than refined pasta, depending on the grain mix.

No-Boil Lasagna Noodle

No-boil lasagna noodles are dried pasta sheets, typically made from refined durum wheat semolina, designed to soften during baking without pre-cooking. They are a grain-based pantry ingredient used as a structural component in lasagna rather than a standalone nutrient-dense food.

Noodles And Topping

A generic noodles-and-topping dish is typically made from refined grain noodles with added savory toppings or sauce. As a broad mixed food label, its nutrition can vary widely depending on the specific noodles, toppings, and preparation method.

Noodles Of Choice

Oat Flour

Oat flour is a whole-grain flour made by grinding oats into a fine powder. It has a mild, slightly sweet flavor and is commonly used in baking, pancakes, and thickening recipes.

Oat Flour Or Ground Flax Seeds

Oat Flour Or Whole Wheat Flour

Oat flour and whole wheat flour are minimally refined grain flours used in baking and cooking. Oat flour is naturally higher in soluble fiber, while whole wheat flour provides fiber, protein, and nutrients from the bran and germ.

Oat Groats Flour

Oat groats flour is a whole-grain flour made by grinding the intact kernel of oats after the inedible hull is removed. It has a mild, nutty flavor and retains the bran, germ, and endosperm.

Oats, Uncooked

Uncooked oats are whole cereal grains commonly eaten as rolled, steel-cut, or quick oats. They are valued for their soluble fiber content and steady-release carbohydrate profile.

Of Kidney Beans, No Salt Added, Drained And Rinsed

Kidney beans are mature legumes with a firm texture and mild flavor; this product is drained and rinsed with no salt added, which lowers sodium compared with canned beans packed in brine. They are commonly used in chili, soups, salads, and rice dishes.

Of Low-Sodium Chickpeas, Drained And Rinsed

Low-sodium chickpeas that have been drained and rinsed are cooked legumes with a mild, nutty flavor and firm texture. They are commonly used in salads, soups, stews, and spreads like hummus.

Of Whole-Grain Bread (E.G., Ezekiel)

Whole-grain bread such as sprouted varieties like Ezekiel bread is made from whole grains and sometimes legumes, retaining more fiber and micronutrients than refined white bread. It is a staple carbohydrate food that can support fullness and steady energy when minimally processed.

Of Whole-Grain Bread, For Dipping

Whole-grain bread is bread made from whole grains that retain the bran, germ, and endosperm, providing more fiber and micronutrients than refined white bread. It is commonly used for dipping, sandwiches, or as a side.

Optional 1 Cup Mung Bean Sprouts, 1 Bunch Thai Basil

Mung bean sprouts and Thai basil are a fresh, aromatic combination commonly used in Southeast Asian dishes. They provide light crunch, herbal flavor, and a modest amount of vitamins and phytonutrients.

Orzo Pasta

Orzo pasta is a small, rice-shaped pasta typically made from refined or whole wheat semolina. It is used in soups, salads, and grain-style side dishes.

Panko Bread Crumb

Panko bread crumbs are coarse, flaky bread crumbs typically made from wheat bread and used as a crunchy coating or topping. They are a refined grain ingredient rather than a whole grain food.

Pasta

Pasta Bow

Pasta Of Choice

Pearled Farro

Pearled farro is a partially polished ancient wheat grain with a chewy texture and nutty flavor. It is commonly used in soups, salads, and grain bowls.

Penne Pasta

Pepita

Pepitas are edible pumpkin seeds, typically sold hulled and eaten raw or roasted. They have a mild, nutty flavor and are commonly used in snacks, salads, and baking.

Pepitas Or Raw Cashews

Pepitas are edible pumpkin seeds, while raw cashews are kidney-shaped tree nuts with a mild, creamy flavor. Both are nutrient-dense plant foods commonly eaten as snacks or added to savory and sweet dishes.

Pita Bread

Pita bread is a soft, round flatbread traditionally made from wheat flour, water, yeast, and salt. It is commonly used for wraps, dipping, or as a side with meals.

Plain Rice Cake

Plain rice cakes are light, puffed cakes made from pressed rice, typically low in fat and minimally seasoned. They are commonly used as a crunchy snack or bread substitute.

Plus 1 Tablespoon Bread Flour

Bread flour is a refined wheat flour with a higher protein content than all-purpose flour, used to provide structure and chew in baked goods. One tablespoon is a very small portion.

Polenta

Polenta is a cooked dish made from coarsely ground cornmeal and is commonly served soft or allowed to set and then sliced. It is a starchy grain food that can be prepared plain or enriched with ingredients like cheese, milk, or butter.

Polenta Or Grit

Polenta or grits are cooked dishes made from ground cornmeal, commonly served soft or allowed to set and slice. They are a starchy grain food that can be made from whole-grain or more refined corn.

Polenta Or Yellow Cornmeal

Polenta or yellow cornmeal is a coarsely ground corn product commonly cooked into a porridge or used in baking. It is a starchy grain ingredient that can provide energy and some fiber, especially when less refined.

Potato Flour

Potato flour is a fine flour made from whole cooked, dried potatoes and is commonly used to add moisture, tenderness, and binding in baking and cooking. It is naturally gluten-free but is not the same as potato starch.

Precooked Whole-Grain Pizza Crust

Precooked whole-grain pizza crust is a prepared grain-based crust made from whole-grain flour and intended as a convenient base for pizza. Compared with refined crusts, it typically provides more fiber and some additional micronutrients from the intact grain.

Puffed Rice

Puffed rice is rice that has been expanded by heat and pressure into a light, crisp grain product. It is low in fat and often used in cereals, snacks, and traditional dishes.

Pumpkin Is Rich In Beta-Carotene, Which Supports Immune Health And Vision. Combined With Plant-Based Protein, Fiber From Oats And Seeds, And Warming Spices That May Help Regulate Blood Sugar, This Breakfast Is Both Comforting And Functional.

A pumpkin-based breakfast dish made with oats, seeds, plant-based protein, and warming spices. It is a fiber-rich, nutrient-dense meal that can support satiety and steady energy.

Quick Oat

Quick oats are rolled oats that have been cut and steamed longer so they cook faster than old-fashioned oats. They are a whole-grain cereal ingredient commonly used in porridge, baking, and smoothies.

Quick Oats Or Oat Flour

Quick oats and oat flour are minimally processed forms of whole oats commonly used in porridge, baking, and thickening. They are whole-grain ingredients that provide complex carbohydrates and soluble fiber.

Quinoa

Quinoa is a small seed commonly cooked and eaten like a grain, with a mild, nutty flavor and fluffy texture when prepared. Rinsing helps remove its natural saponin coating, which can taste bitter.

Quinoa (Or Half Quinoa/Millet)

Quinoa is a small edible seed commonly cooked like a grain, and millet is a group of small cereal grains. This mixed item is generally used as a grain-based side or base in meals.

Quinoa (Or Quinoa/Millet)

Quinoa is a small edible seed commonly prepared like a grain, and millet is a group of small cereal grains. Both are versatile staples with a mild flavor and are often used in porridges, salads, and side dishes.

Quinoa Or Desired Whole Grain

Quinoa is a gluten-free pseudocereal commonly used like a whole grain. It has a mild, nutty flavor and provides more protein than many grains.

Quinoa Or Millet

Quinoa Salad

Quinoa Tortillas

Quinoa tortillas are flatbreads made primarily from quinoa flour, sometimes blended with other flours or starches. They are generally used as a gluten-free alternative to wheat tortillas.

Raw Buckwheat Flour

Raw buckwheat flour is a gluten-free flour milled from buckwheat, a pseudocereal seed rather than true wheat. It has an earthy, nutty flavor and is commonly used in pancakes, noodles, and baked goods.

Recipe Homemade Oil-Free Pizza Dough

Homemade oil-free pizza dough is a grain-based dough typically made from flour, water, yeast, and salt, then baked as a pizza crust. It is primarily a source of carbohydrates, with nutrition varying by the type of flour used.

Recipe Homemade Oil-Free Pizza Dough Or 1 Lb. Refrigerated Whole Wheat Pizza Dough

Pizza dough is a grain-based dough typically made from wheat flour, water, yeast, and salt; whole wheat versions provide more fiber and micronutrients than refined dough. Homemade oil-free or refrigerated whole wheat pizza dough is primarily a source of complex carbohydrates.

Red Kidney Beans, Low-Sodium, Drained And Rinsed

Red kidney beans are firm, dark red legumes commonly eaten canned or cooked in soups, chili, salads, and rice dishes. Low-sodium beans that are drained and rinsed provide plant protein and fiber with less added sodium than standard canned versions.

Red Lentil

Red Or Tricolor Quinoa

Red and tricolor quinoa are gluten-free pseudograins commonly cooked and eaten like whole grains. They have a slightly nutty flavor and provide more protein and fiber than many refined grain products.

Red Quinoa

Red quinoa is a nutrient-dense pseudocereal with a slightly firmer texture and nuttier flavor than white quinoa. It is naturally gluten-free and commonly used as a grain alternative in savory and sweet dishes.

Ribs From 1 Bunch Kale

Kale ribs are the firm stems from kale leaves. They are edible and provide fiber and micronutrients, though they are tougher than the leafy parts and are usually cooked.

Rice

Rice is the edible seed of grasses in the Oryza genus and is a staple food in many cuisines worldwide. It is commonly eaten as white, brown, or specialty varieties and serves as a primary source of carbohydrate.

Rice (Optional) Served On The Side

Rice is a cereal grain and a widely used staple food, typically served cooked as a side dish. Its nutrition varies by type, with brown rice retaining more fiber and micronutrients than white rice.

Rice Chilled From The Fridge

Rice Crispies

Rice Krispies is a processed ready-to-eat breakfast cereal made primarily from toasted rice, often fortified with vitamins and minerals. It is generally low in fat and fiber and commonly eaten with milk or used in desserts.

Rice Lasagna Noodle

Rice lasagna noodle is a pasta sheet made primarily from rice flour and used as a gluten-free alternative to traditional wheat lasagna noodles. It is mainly a source of carbohydrates and is typically low in fiber unless made with whole grain rice.

Rice Or Cauliflower "Rice "

Rice Or Potatoe

Rice and potatoes are staple starchy foods that primarily provide carbohydrate for energy. This entry appears to combine two foods; the import category of Grains is acceptable for review, though potatoes are botanically vegetables.

Rice Or Quinoa

Rice Paper Wrapper

Rice paper wrappers are thin edible sheets typically made from rice flour or tapioca starch, used for spring rolls and similar dishes. They are low in fat and usually provide mostly refined carbohydrate with little protein or fiber.

Rice Quinoa Or Cauliflower Rice

Rice Vermicelli Or Glass Noodles, Cooked

Cooked rice vermicelli and glass noodles are thin noodles typically made from rice flour or starches such as mung bean, potato, or tapioca. They are mild in flavor and primarily provide easily digested carbohydrate with relatively little fiber, protein, or fat.

Rice Vinegar

Rice vinegar is a mild, lightly acidic vinegar made by fermenting rice or rice wine. It is commonly used in Asian cooking for dressings, pickling, sauces, and seasoning rice.

Rice Wine Vinegar

Rice wine vinegar is a mild, lightly sweet vinegar made by fermenting rice into alcohol and then into acetic acid. It is commonly used in East Asian cooking for dressings, pickling, and seasoning.

Riced Butternut Squash

Riced butternut squash is butternut squash cut into rice-sized pieces, commonly used as a lower-carbohydrate alternative to grains or rice. It has a mildly sweet flavor and soft texture when cooked.

Riced Cauliflower

Riced cauliflower is cauliflower that has been finely chopped into rice-sized pieces and used as a low-carbohydrate substitute for grains. It is a non-starchy vegetable with a mild flavor and versatile culinary use.

Rolled Oat

Rolled oats are whole grain oats that have been steamed and flattened for quicker cooking. A 1/2 cup dry serving is a fiber-rich grain commonly used in hot cereal, baking, and snacks.

Rotini Pasta

Rounds Whole Wheat Pita Bread

Serve With Steamed Broccoli And Quinoa.

Shell Pasta

Shell pasta is a shaped pasta typically made from refined or whole wheat semolina and used as a carbohydrate-rich staple in many dishes. It is a grain-based food that mainly provides energy, with nutrition varying by whether it is refined, whole grain, or enriched.

Short Grain Brown Rice

Short grain brown rice is a whole grain rice that retains its bran and germ, giving it a chewier texture and nuttier flavor than white rice. It is commonly used as a staple carbohydrate in savory dishes, bowls, and side dishes.

Short Pasta

Slice Rustic Bread

Rustic bread is a baked grain food typically made from wheat flour, water, yeast or sourdough starter, and salt. A slice mainly provides carbohydrates for energy, with nutrient content varying by whether it is made from refined or whole grain flour.

Small Flatbread

Small flatbread is a broad grain-based bread category that includes thin, often unleavened or lightly leavened breads made primarily from wheat or other cereal flours. It is commonly used as a staple carbohydrate food in many cuisines.

Small Soft Flour Tortilla

A small soft flour tortilla is a flatbread typically made from refined wheat flour, water, fat, and salt. It is commonly used for wraps, tacos, and quesadillas.

Sorghum Flour

Sorghum flour is a gluten-free flour milled from whole sorghum grain, commonly used in baking and porridges. It has a mild flavor and provides complex carbohydrates along with some fiber and plant compounds.

Sorghum Or Millet Flour

Sorghum or millet flour is a gluten-free flour made by grinding whole sorghum or millet grains. It is commonly used in baking, porridges, and flatbreads and provides complex carbohydrates with some fiber and minerals.

Sourdough Bread, Toasted

Sourdough bread, toasted, is bread made from fermented dough and then browned by toasting. It is a carbohydrate-rich grain food with a tangy flavor and a firmer texture than untoasted sourdough.

Soy Or Rice Milk

Spaghetti Noodles

Spelt Flour

Spelt flour is a flour milled from spelt, an ancient wheat species, and is used in breads, pasta, and baked goods. It has a mildly nutty flavor and contains gluten.

Spiralized Zucchini "Noodles" Or Cooked Pasta

Spread Hummus Generously Over The Rice Cake.

Spread Hummus On The Rice Cake.

Sprouted Whole Grain Bread Lightly

Sprouted Whole Grain English Muffins Split And

Steamed Basmati Rice, To Serve

Steamed basmati rice is a long-grain white rice known for its light texture and aromatic flavor. It is primarily a source of carbohydrate and is commonly served as a staple side dish.

Steamed Grains Whole Grain Crackers Or Bread

Whole grain crackers or bread are grain-based foods made from whole grains, which retain the bran, germ, and endosperm. They are commonly used as staple carbohydrate foods and can provide more fiber and micronutrients than refined grain versions.

Steel-Cut Oat

Steel-cut oats are whole oat groats that have been chopped into pieces, producing a chewy texture and slower cooking grain. A 1/4 cup dry serving is a minimally processed whole grain commonly used for hot cereal.

Stone-Ground Grit

Stone-ground grits are a coarsely ground corn product, typically made from whole dried corn kernels and cooked into a porridge-like dish. They are a grain food that provides mainly carbohydrate with small amounts of protein and fiber.

Store-Bought Or Homemade Corn Tortillas Each Cut Into 6 Triangles

Corn tortillas are thin flatbreads made primarily from ground corn, often treated with lime in the nixtamalization process. Cut into triangles, they are commonly used for chips, tostadas, or baking and frying preparations.

Sweet Brown Rice

Sweet brown rice is a whole-grain glutinous rice with the bran layer intact, giving it a chewy texture and mildly nutty flavor. It is commonly used in porridges, rice dishes, and desserts.

Sweet Purple Sticky Rice

Sweet purple sticky rice is a whole-grain glutinous rice variety with a naturally dark purple color from anthocyanin pigments. It is commonly used in Asian dishes and desserts and provides carbohydrate with some fiber and minerals.

Tapioca Flour

Teff Flour

Teff flour is a whole-grain flour made from teff, a tiny ancient cereal grain native to Ethiopia and Eritrea. It has a mild, nutty flavor and is naturally gluten-free.

Thai-Style Brown Rice Noodles

Thin Brown Rice Vermicelli Or Capellini Noodle

Thin brown rice vermicelli or capellini noodles are slender pasta-like strands made primarily from brown rice flour. They are a grain-based staple that cook quickly and are commonly used in soups, stir-fries, and noodle dishes.

Thin Noodles

Thin Zucchini Noodles

Thin zucchini noodles are spiralized strips of zucchini often used as a low-carbohydrate, gluten-free pasta alternative. Although imported as a grain, they are clearly a non-starchy vegetable preparation.

This Overnight Oats Recipe Delivers A Powerful Combo Of Plant-Based Protein, Omega-3S, And Fiber—Supporting Muscle Recovery, Heart Health, And Blood Sugar Balance. Chia And Flaxseeds Also Promote Good Cholesterol And Gut Health, While Cinnamon May Help Improve Insulin Sensitivity.

A prepared overnight oats dish typically made from oats soaked with ingredients such as chia seeds, flaxseeds, and cinnamon. It is a fiber-rich, plant-forward breakfast that can provide sustained energy and a mix of complex carbohydrates, healthy fats, and plant protein.

To 1 Cup Chickpea Flour

Chickpea flour is a gluten-free flour made from ground chickpeas, commonly used in flatbreads, batters, and baking. Despite the import label, it is more accurately a legume-based ingredient rather than a true grain.

Toast Whole Grain Bread And Serve Alongside The Soup For Dipping Or Topping.

Tortillas

Tortillas Of Choice

Tortillas Or Cooked Rice

Tricolor Quinoa

Tricolor quinoa is a blend of white, red, and black quinoa seeds cooked and eaten like a grain. It has a mild, nutty flavor and is naturally gluten-free.

Unbleached All-Purpose Flour Or Brown Rice Flour

A refined wheat flour with the bran and germ removed, unbleached all-purpose flour is commonly used in baking and cooking. It provides mostly carbohydrates with some protein but less fiber and micronutrients than whole-grain flours.

Unbleached All-Purpose Flour Or Whole Wheat Flour

Unbleached all-purpose flour and whole wheat flour are milled wheat flours commonly used in baking and cooking. Whole wheat flour retains the bran and germ, so it is generally higher in fiber and micronutrients than unbleached all-purpose flour.

Uncooked Arborio Rice

Uncooked Arborio rice is a short-grain white rice traditionally used for risotto because of its high starch content and creamy texture when cooked. As a refined grain, it provides mainly carbohydrate with less fiber than whole-grain rice.

Uncooked Brown Jasmine Rice

Uncooked brown jasmine rice is a whole-grain aromatic rice with the bran and germ intact, giving it a nuttier flavor and chewier texture than white jasmine rice. It is commonly used as a staple carbohydrate in savory and sweet dishes.

Uncooked Brown Rice Spaghetti

Uncooked brown rice spaghetti is a dry pasta made primarily from whole-grain brown rice flour. It is a gluten-free grain product that serves as an alternative to wheat-based spaghetti.

Uncooked Elbow Or Small-Shell Pasta

Uncooked elbow or small-shell pasta is a dried grain-based food, most commonly made from refined or whole wheat semolina. It is primarily a source of carbohydrates and is commonly used as a base for many meals.

Uncooked Penne

Uncooked penne is a tubular pasta typically made from refined durum wheat semolina, though whole-grain and gluten-free versions also exist. It is primarily a source of carbohydrate used as a staple grain food.

Uncooked Quinoa

Uncooked White Rice

Uncooked Whole-Grain Elbow Macaroni Or Quinoa

A dry pasta or grain product made from whole-grain elbow macaroni or quinoa, typically used as a carbohydrate-rich staple in meals. It provides more fiber and micronutrients than refined pasta when made from whole grains or quinoa.

Unsalted Roasted Pepitas

Unsalted roasted pepitas are edible pumpkin seeds that have been dry-roasted without added salt. They are a nutrient-dense seed commonly eaten as a snack or used as a topping.

Unseasoned Rice Vinegar

Unseasoned rice vinegar is a mild, lightly acidic vinegar made by fermenting rice. It is commonly used in dressings, pickling, marinades, and sushi rice.

Vermicelli Rice Noodle

Vermicelli rice noodles are thin noodles made primarily from rice flour and water. They are a gluten-free grain product commonly used in soups, stir-fries, and cold dishes.

Wheat Berrie

Wheat berries are the whole, unprocessed kernels of wheat with the bran, germ, and endosperm intact. They have a chewy texture and are used in grain bowls, salads, soups, and hot cereals.

Wheat Berries

Wheat Berries Farro Or Bulgur

Wheat berries, farro, and bulgur are minimally processed forms of wheat grain commonly used as whole grains in salads, soups, and side dishes. They provide a chewy texture and are generally more nutrient-dense than refined wheat products.

Wheat Breadcrumbs

Wheat breadcrumbs are dried, ground bread particles made from wheat and commonly used as a coating, binder, or topping in cooking. They are a refined grain ingredient unless specifically labeled whole wheat.

Wheat Flour Or Brown Rice Flour

Wheat Flour Or White Whole Wheat Flour

Wheat flour is a milled grain product made from wheat; white whole wheat flour is milled from a lighter-colored variety of whole wheat and retains the bran and germ. Compared with refined white flour, white whole wheat flour generally provides more fiber and micronutrients.

Wheat Gnocchi

Wheat gnocchi is a soft pasta dumpling made primarily from wheat flour, often combined with potato, water, and sometimes egg. It is a refined or semi-refined grain-based starchy food commonly served boiled with sauces.

Wheat Hamburger Buns Split And

Wheat Israeli Couscous

Wheat Israeli couscous is a toasted, pearl-shaped pasta made from wheat flour, commonly used as a grain-like side or base in meals. It provides carbohydrate energy and is often enriched with B vitamins and iron in packaged forms.

Wheat Or Corn Tortillas

Wheat or corn tortillas are flatbreads commonly used as a staple grain food in many cuisines. Their nutrition varies by ingredients and processing, with corn tortillas typically higher in fiber and whole-grain character than refined flour tortillas.

Wheat Panko Bread Crumbs

Wheat panko bread crumbs are light, flaky bread crumbs made from wheat bread and commonly used as a coating or binder in cooking. They are a refined grain ingredient that adds crisp texture more than significant nutrition.

Wheat Penne Or Rotini Pasta

Wheat penne or rotini pasta is a refined grain pasta made primarily from wheat flour and water. It is a common carbohydrate-rich staple used in many hot and cold dishes.

White Quinoa

White quinoa is a mild, fluffy pseudocereal commonly cooked and used like a grain. It is naturally gluten-free and provides a balanced mix of carbohydrates, protein, and fiber.

White Rice

White Whole Wheat Or Spelt Flour

White whole wheat or spelt flour is a milled grain flour used in baking; white whole wheat comes from a lighter-colored variety of whole wheat, while spelt is an ancient wheat species. It generally provides more nutrients than refined white flour because it retains the bran and germ.

Whole Grain

Whole grains are grains that retain the bran, germ, and endosperm, such as oats, brown rice, barley, and whole wheat. They are staple carbohydrate foods that generally provide more fiber and micronutrients than refined grains.

Whole Grain Bread (Toasted)

Whole grain bread is bread made primarily from whole grain flour, retaining the bran and germ; toasting changes texture and flavor but does not substantially change its core nutrition. It is a common grain-based staple that can provide carbohydrates, fiber, and some micronutrients.

Whole Grain Breadcrumbs

Whole grain breadcrumbs are dried, ground crumbs made from whole grain bread, commonly used as a coating, binder, or topping in cooking. They provide more fiber and micronutrients than refined breadcrumbs when made from intact whole grains.

Whole Grain Burger Bun

A whole grain burger bun is a bread roll made primarily from whole grain flour, commonly used for sandwiches and burgers. It generally provides more fiber and micronutrients than refined white buns.

Whole Grain Cracker

Whole grain crackers are snack crackers made primarily from whole grain flours, often wheat, and may include added oil, salt, seeds, or seasonings. They provide more fiber and micronutrients than refined crackers, but nutrition varies widely by brand and ingredients.

Whole Grain Macaroni

Whole grain macaroni is pasta made from whole wheat or other whole grain flours, retaining the bran and germ. It is a starchy staple that generally provides more fiber and micronutrients than refined macaroni.

Whole Grain Macaroni Or Spiral

Whole grain macaroni or spiral is pasta made from whole wheat or other whole grains, retaining the bran and germ. It is a staple grain food that provides more fiber and micronutrients than refined pasta.

Whole Grain Pita Bread Round

Whole grain pita bread is a round flatbread made from whole wheat flour, yeast, water, and salt. It provides more fiber and micronutrients than refined white pita.

Whole Grain Spelt Flour

Whole grain spelt flour is flour milled from the entire spelt kernel, an ancient wheat species. It has a mildly nutty flavor and retains the bran, germ, and endosperm, providing more fiber and micronutrients than refined flour.

Whole Grain Tortilla

A whole grain tortilla is a flatbread typically made from whole wheat or other whole grain flours. It provides more fiber and micronutrients than refined-flour tortillas.

Whole Wheat

Whole wheat is the intact grain form of wheat, containing the bran, germ, and endosperm. It is commonly used in breads, pasta, cereals, and flour products.

Whole Wheat Angel Hair Pasta

Whole wheat angel hair pasta is a thin pasta made from whole wheat flour, retaining the bran and germ of the grain. It generally provides more fiber and micronutrients than refined pasta.

Whole Wheat Bread, Toasted

Whole wheat bread that has been toasted, typically made from whole wheat flour and retaining the bran and germ of the grain. Toasting changes texture and flavor but does not substantially alter the core nutrient profile.

Whole Wheat Couscou

Whole wheat couscous is a small pasta made from whole durum wheat semolina. It cooks quickly and provides more fiber than regular couscous.

Whole Wheat Flour

Whole wheat flour is flour made by grinding the entire wheat kernel, including the bran, germ, and endosperm. It is commonly used in breads, baked goods, and other grain-based foods.

Whole Wheat Flour Tortilla

Whole wheat flour tortilla is a flatbread typically made from whole wheat flour, water, fat, and salt. It provides more fiber and micronutrients than tortillas made with refined flour.

Whole Wheat Hamburger Bun

A whole wheat hamburger bun is a bread product typically made from whole wheat flour, yeast, water, and other baking ingredients. It provides more fiber and micronutrients than a refined white bun, but is still a processed grain food.

Whole Wheat Macaroni

Whole wheat macaroni is pasta made from whole wheat flour, so it retains the bran and germ of the grain. It generally provides more fiber and micronutrients than refined macaroni.

Whole Wheat Orzo Pasta

Whole wheat orzo pasta is a small rice-shaped pasta made from whole wheat flour. It provides the texture of traditional pasta with more fiber and micronutrients than refined varieties.

Whole Wheat Panko

Whole wheat panko is a coarse Japanese-style breadcrumb made from whole wheat bread and used as a crispy coating or binder in cooking. It is generally more fiber-rich than regular refined breadcrumbs but remains a processed wheat-based grain product.

Whole Wheat Pasta

Whole wheat pasta is pasta made from whole grain wheat flour, retaining the bran and germ. It generally provides more fiber and micronutrients than refined pasta.

Whole Wheat Pastry Flour

Whole wheat pastry flour is a finely milled flour made from soft whole wheat, retaining the bran and germ while producing a lighter texture than regular whole wheat flour. It is commonly used in tender baked goods such as muffins, pancakes, and pastries.

Whole Wheat Penne Pasta

Whole wheat penne pasta is a pasta made from whole wheat flour, so it retains the bran and germ of the grain. It is a grain-based food that generally provides more fiber and micronutrients than refined pasta.

Whole Wheat Pita Bread

Whole wheat pita bread is a round flatbread made from whole wheat flour, typically containing more fiber and micronutrients than refined white pita. It is commonly used for sandwiches, dips, and wraps.

Whole Wheat Pita Round

Whole wheat pita round is a flatbread made primarily from whole wheat flour, water, yeast, and salt. It is a grain-based food that provides carbohydrates for energy along with some fiber and protein.

Whole Wheat Pretzel

Whole wheat pretzel is a baked snack made primarily from whole wheat flour, often shaped into twists or sticks and typically seasoned with salt. Compared with refined-flour pretzels, it generally provides more fiber and some additional micronutrients from the whole grain.

Whole Wheat Spaghetti

Whole wheat spaghetti is pasta made from whole wheat flour, so it retains the bran and germ of the grain. It generally provides more fiber and micronutrients than refined white spaghetti.

Whole Wheat Tortilla

Whole wheat tortilla is a flatbread typically made from whole wheat flour, water, fat, and salt. It provides more fiber and micronutrients than tortillas made with refined flour.

Whole-Grain Bread

Whole-grain bread is bread made from flour that retains the bran, germ, and endosperm of the grain. It generally provides more fiber and micronutrients than refined white bread.

Whole-Grain Pasta

Whole-grain pasta is pasta made from whole wheat or other whole grains, so it retains the bran and germ. It is typically higher in fiber and micronutrients than refined pasta.

Whole-Grain Penne Or Fusilli Pasta

Whole-grain penne or fusilli pasta is pasta made from whole grains, typically whole wheat, retaining the bran and germ for more fiber and nutrients than refined pasta. It is a staple carbohydrate food commonly used as a base for savory meals.

Whole-Grain Penne Pasta

Whole-grain penne pasta is a pasta made from whole wheat flour, retaining the bran and germ of the grain. It is a staple carbohydrate food that generally provides more fiber and micronutrients than refined pasta.

Whole-Grain Spaghetti

Whole-grain spaghetti is pasta made from whole wheat flour, retaining the bran and germ of the grain. It has a firmer texture and typically provides more fiber and micronutrients than refined spaghetti.

Whole-Grain Wrap

A whole-grain wrap is a flatbread-style product made primarily from whole-grain flour, often wheat, and used for sandwiches or wraps. Compared with refined wraps, it generally provides more fiber and some additional micronutrients.

Whole-Wheat Or Gluten-Free Pasta

Whole-wheat pasta is a grain-based pasta made from whole wheat flour, while gluten-free pasta is typically made from rice, corn, legumes, or other gluten-free grains and starches. Nutritional value varies by product, but both are commonly used as carbohydrate-rich staple foods.

Whole-Wheat Or Oat Flour

Whole-wheat flour and oat flour are milled whole-grain flours used in baking and cooking. They provide more fiber and micronutrients than refined white flour because the bran and germ are retained.

Whole-Wheat Orecchiette

Whole-wheat orecchiette is a pasta made from whole durum wheat flour, retaining the bran and germ of the grain. It is a grain-based staple food that provides more fiber and micronutrients than refined pasta.

Wide Whole-Grain Noodles, Cooked And Rinsed

Wide whole-grain noodles are pasta made from whole-grain flour and cooked until tender, then rinsed. They provide a starch-based grain option with more fiber and micronutrients than refined noodles.

Wild Rice

Wild rice is an aquatic grass seed traditionally eaten like a whole grain, with a chewy texture and nutty flavor. It is naturally gluten-free and generally higher in protein and fiber than many common white rice varieties.

Yellow Corn Tortilla

Yellow corn tortilla is a flatbread made primarily from nixtamalized yellow corn masa and water. It is a staple grain food that provides carbohydrates and small amounts of fiber, minerals, and plant compounds from corn.

Yellow Cornmeal

Yellow cornmeal is a coarse flour made from dried yellow corn and commonly used in breads, porridges, and coatings. It is a grain-based ingredient that provides primarily carbohydrate energy with modest amounts of fiber and minerals.