Whole grains are cereal grains that are unrefined and contain the germ, endosperm, and bran. With the entire grain kernel in tact, whole grains contain more fiber, protein, and other key nutrients than their refined counterparts. Eating whole grains has been associated with lower rish of chronic diseases such as diabetes and heart disease, and better weight maintenance. Whole grains include: wheat, oat, barley, brown rice, farro, freekeh, spelt, emmer, kamut, rye, millet, quinoa, amaranth, buckwheat, bulgur, corn, black, red, and wild rices. They are also available in whole grain flours, couscous, pastas, and breads.