Refined grains: Grains that have had their bran and germ removed, leaving only the starchy endosperm. Risotto: An Italian dish made with rice cooked in broth to a creamy consistency. Rolled oats: Oa

Refined Grains Refined grains have had both the bran and germ removed, which are the most nutritious parts of the grain. This process gives grains a finer texture and improves their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Risotto Risotto is an Italian cooking technique used for cooking rice. It's a creamy and smooth dish where rice is slowly cooked in hot liquid, like a broth, until a creamy consistency is achieved. It's usually made with short-grain, high-starch rice varieties, like Arborio or Carnaroli. Rolled Oats Rolled oats are whole grain oats that have been hulled, steamed, and then rolled flat. They cook more quickly than whole oats but retain most of the nutritional benefits. Great for making oatmeal or adding to baked goods for added nutrition and fiber. Rye Berries Rye berries are the whole grain form of rye. They are very nutritious, containing high levels of protein, dietary fiber, and several vitamins and minerals. Rye berries have a dense, chewy texture and rich, earthy flavor, and can be cooked and used in a variety of dishes. Rye Flakes Rye flakes are made from whole rye berries that have been steamed and rolled flat. They can be used in place of oats in many recipes and have a slightly nuttier flavor. Rye flakes are a good source of dietary fiber and various vitamins and minerals. Scotch Barley Scotch Barley, also known as pot barley, is barley that has been husked and coarsely ground. It is slightly less refined than pearl barley, retains more of its nutritious bran and has a richer, nuttier flavor. It is often used in soups, stews, or as a side dish. Wheat Berry Wheat berries are the whole grain form of wheat, comprising the bran, germ, and endosperm. Wheat berries are highly nutritious, providing a rich source of vitamins B1 and B3; dietary fiber; and the minerals magnesium, phosphorus, copper, and manganese. They are generally boiled and used in salads, soups, or grain bowls. Whole Grain Whole grain refers to grains that still have all three parts of the original grain — the bran, germ, and endosperm. This includes wheat, rice, oats, cornmeal, barley, and others. Whole grains provide key nutrients, including dietary fiber, several B vitamins, and minerals. Wild Rice Wild rice isn't actually rice but a type of grass with edible seeds that look and cook up like rice. Wild rice is highly nutritious, with high levels of protein, fiber, and several vitamins and minerals. It has a distinctive, nutty flavor and chewy texture.