Food companies make it more difficult than it should be to spot a whole-grain food. Aware that consumers are interested in whole-grain products, and that whole grains can improve health in myriad ways, companies often make foods sound like they're whole grain and healthy when they aren't.

That means you must read food labels carefully. True whole-grain products list as the main ingredient whole wheat, whole oats, whole rye, or some other whole grain cereal. If the label says "made with wheat flour" it may be an intact grain product or it may just be an advertising gimmick, since even highly processed cake flour is made with wheat flour.

The new Whole Grain Stamp can simplify your search. It features a sheaf of grain on a golden background. Each stamp displays the number of grams of whole grain in a serving of the food. All foods bearing the Whole Grain Stamp offer at least a half serving (8 grams) or more of whole grain. Foods in which all the grains are whole grains—no refined grain is added—list 100% on the stamp. 

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