Use the ingredient label to identify the good stuff — the whole grain.
Next time you head down the bread aisle or want to buy any grain, including rice, look at the food label and find the part labeled "Ingredients." The only way to guarantee that a food is made from a whole grain is if the first ingredient listed on the nutrition label has the word "whole" in it. For example, whole wheat (also known as graham flour), whole rye, whole oat, whole barley, etc. Don't be tricked by seemingly fancy wording like "enriched bromated wheat flour," which is nothing more than refined flour! Remember, all you need to see is the word "whole: before the grain.

Go with the whole grain!

Breads:

Whole Grain
As long as the first ingredient says "whole", like "whole wheat" or "whole rye"

Refined Grain
12 Grain Stoned Wheat Enriched Wheat
Pumpernickel
Multi-grain
Cracked Wheat
Rye
Oatmeal
Wheat

Rices

Whole Grain
Brown rice
Wild Rice

Refined Grain
White rice

Pastas

Whole Grain
The first ingredient says "whole" wheat

Refined Grain
The first ingredient does NOT say "whole"