Whole versus refined grains
Check ingredient lists and use familiar swaps such as whole-wheat bread, oats, or brown rice when they suit you.
Grains & Legumes: Fiber & Plant Nutrition
Explore whole grains, cereals, lentils, and pulses through nutrition, dietary fiber, complex carbs, and plant protein.
FROM CURIOSITY TO EVERYDAY CHOICES
Explore grains, beans, and lentils by how you use them
Grains and legumes are staples across food cultures, with different textures, cooking times, and nutrient profiles. Learn how to compare whole and refined grains, prepare pulses, and build meals around foods you enjoy.
Explore all 0 guidesLook for whole grains
Whole grains retain the bran, germ, and endosperm; labels can help distinguish them from refined grains.
Make room for pulses
Beans, peas, and lentils contribute fiber and plant protein and can be practical pantry staples.
Preparation counts
Cooking method, added salt, and sauces change the final dish and its nutrition.
Start with grains and pulses in everyday meals
This category has no dedicated articles yet. These trusted resources explain how to choose and use whole grains and legumes.
Beans, peas, and lentils
Use canned, dried, or frozen pulses in soups, salads, stews, and mixed dishes; check sodium on canned products.
Build meals around staples
Pair grains and pulses with vegetables, sauces, and other foods to make adaptable meals.
Common questions about grains and legumes
A whole grain contains the bran, germ, and endosperm in their original proportions. Look for a whole-grain ingredient near the start of the ingredient list; color or words like “multigrain” alone do not confirm a product is whole grain.
Source: USDA MyPlate whole-grain guidanceYes. Beans, peas, and lentils are plant protein foods and also provide dietary fiber. Their nutrient contribution depends on the food and portion, and they can be combined with other foods as part of varied meals.
Source: USDA MyPlate protein foodsCanned beans are a convenient option. Products vary in sodium, so check the label; draining and rinsing can reduce some sodium. Dried beans offer more control over seasoning but need soaking or longer cooking depending on type.
Source: USDA MyPlate food-group guidanceExplore all grains & legumes guides
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