“Bypass label claims and go to the ingredient list,” advises dietician Elisa Zied. “It’s really whole grain if the first ingredient is whole rice, oats, corn,” or any of the grains below.

1. Buckwheat
What is itA cousin of rhubarb that’s high in antioxidants that improve circulation.
How to Eat it in pancakes or crepes and in Japanese soba noodles.

2. Bulgur
What is it Wheat kernels that have been boiled, dried, cracked and sorted by size.
How to Eat it Cook in boiling water for about 10 minutes, then serve in a pilaf salad.

3. Millet
What is it The leading grain in India, though it’s often used in bird seed in Western countries.
How to Eat it As a substitute for rice in curries, soups and stews.

4. Wheat
What is it The most common grain, it comes in two forms: durum wheat, used in pasta, and bread wheat, used in baked goods.
How to Eat it In bread, crackers or pasta. “Check that you’re getting at least 3g of fibre per serving,” says Zied.