Whole grains are cereal grains that are unrefined and contain the germ, endosperm and bran.
Wheat, Oat, Barley, Brown Rice, Farro, Freekeh, Spelt, Emmer, Kamut, Rye, millet, Quinoa, Amaranth, Buckwheat, Black Rice, Red Rice, Wild Rice, Bulgur, Corn… Also available are whole grain flours, couscous, pastas and breads.
With the entire grain kernel intact, whole grains contain more fiber, protein and other key nutrients than their refined ("white") counterparts. Eating whole grains has been associated with lower risk of chronic diseases such as diabetes and heart disease and better weight maintenance.
Cook grains like rice; bring dry grains to a boil with water or broth and simmer, covered until liquid is absorbed. Or cook like pasta with larger amount of liquid and strain after cooked.