Also, the list is in order -- the closer a whole-grain ingredient is to the top, the more of it the food contains.

CNN: Don't be afraid of the dark -- whole grains explained

"There are a lot of products out there that use tricky wording so you believe it's whole grain when it's not, " says Cynthia Harriman, director of food and nutrition strategies at the Whole Grains Council, a subsidiary of the nonprofit food advocacy group Oldways Preservation Trust.

CNN: Don't be afraid of the dark -- whole grains explained

The Whole Grains Council developed a black and yellow stamp that food manufacturers can use to tout products that contain at least half a serving or more of whole grain.

CNN: Don't be afraid of the dark -- whole grains explained