Whole grains are an essential component of a balanced diet, offering a rich source of fiber, vitamins, minerals, and antioxidants. Unlike refined grains, whole grains retain all parts of the grain kernel, which makes them more nutritious and beneficial for health. Incorporating a variety of whole grains into your diet can help improve digestion, support heart health, and provide sustained energy throughout the day. In this article, we’ll explore some of the best whole grains to include in your diet.
Key Takeaways
- Whole grains are packed with essential nutrients such as fiber, vitamins, and minerals.
- Including a variety of whole grains in your diet can support heart health and improve digestion.
- Oats, quinoa, and brown rice are among the healthiest whole grains you can consume.
- Barley, farro, and bulgur are excellent whole grain options that can be easily added to various dishes.
- Choosing whole grains over refined grains can reduce the risk of chronic diseases such as heart disease and type 2 diabetes.
1. Oats
Oats are the seeds of oat grass and come in various forms like old-fashioned, steel-cut, and rolled oats. They are a staple breakfast food and are guaranteed to be whole grain even if they are quick-cooking. Oats have lots of fiber to keep you feeling full longer and contain a special variety called beta-glucan that’s especially powerful in lowering cholesterol. They are also high in polyphenols, which act as antioxidants and are a powerful anti-inflammatory agent.
Health Benefits
Oats are not low in carbs, but they can help keep your blood sugar and insulin in balance. They may also help lower blood pressure and reduce the risk of some types of cancers. Oats are a good source of fiber, iron, magnesium, phosphorus, zinc, copper, thiamin, manganese, and selenium.
Cooking Tips
- Enjoy whole oats for breakfast in hot cereal, muesli, or muffins.
- Add fresh whole berries for antioxidant power.
- Try whole oats as a healthy alternative to breadcrumbs used as extenders in hamburgers or meatloaf.
Oats are a healthy whole grain packed with nutrients. They’re also a great source of beta-glucans, a type of soluble fiber that has been linked to various health benefits.
2. Quinoa
Quinoa, pronounced “KEEN-wah,” is a versatile, gluten-free grain that is actually an edible seed. It is a healthier substitute for white rice and can be enjoyed in various dishes, from hot breakfast bowls to salads and soups. Quinoa is a complete protein source, containing all nine essential amino acids that our bodies need.
Nutritional Benefits
Quinoa is super nutritious, offering a wealth of vitamins and minerals. It is high in magnesium, phosphorus, manganese, and folic acid. Additionally, it contains fewer carbohydrates and more protein compared to other grains. A quarter cup of uncooked quinoa provides:
| Nutrient | Amount |
|---|---|
| Calories | 170 |
| Carbohydrates | 27g |
| Fiber | 3g |
| Protein | 6g |
Cooking Tips
This South American grain typically cooks in just 15 minutes, making it a favorite for meal preppers. For the best flavor, you may want to rinse quinoa before cooking to remove saponins, a natural plant chemical that can taste bitter.
Versatility in Meals
Quinoa’s mild flavor and subtle chewiness make it a popular choice for a variety of dishes. You can use it as a base for salads, an addition to soups, or even cook it in milk for a delicious breakfast cereal. Its versatility and quick cooking time make it an excellent ingredient for busy lifestyles.
Quinoa is a whole grain that offers many nutritional and health benefits. It can provide a good source of protein, fiber, antioxidants, and more.
3. Brown Rice
Nutritional Benefits
Brown rice is a chewy, nutty, and widely available whole grain that is an excellent, inexpensive, and gluten-free option to include in your diet. It contains three parts: bran, germ, and endosperm, with nothing removed during milling. This means it retains more fiber, vitamins, minerals, and antioxidants compared to white rice. For instance, 3.5 ounces (100 grams) of cooked brown rice pack 1.8 grams of fiber, while the same amount of white rice only provides 0.6 grams of fiber.
Health Benefits
Eating brown rice can help lower cholesterol, control blood sugar, and promote good gut bacteria. Research has linked several compounds in this grain to some impressive health benefits. For example, brown rice contains lignans, which are antioxidants that reduce heart disease risk by reducing blood pressure, inflammation, and “bad” LDL cholesterol.
Cooking Tips
Brown rice can be used anywhere you would use white rice, but keep in mind it takes up to 50 minutes to cook. A half-cup of cooked brown rice contains 109 calories, 23 grams of carbs, 2 grams of dietary fiber, and 2 grams of protein. Use cold leftover brown rice to make quick meals like Tofu Fried Rice, which can come together in just 20 minutes.
Brown rice is a healthier alternative to white rice, as it contains the entire grain. Conversely, white rice is stripped of its bran and germ, making it less nutritious.
4. Barley
Barley is one of the oldest grains known to humanity, cherished since ancient times. It has a nutlike flavor and is incredibly versatile, often used in soups, salads, and grain bowls. Barley has the most fiber of all the whole grains, including a soluble fiber called beta-glucans that helps keep cholesterol low and bolsters your immune system. Whole grain and hulled barley pack more antioxidants, vitamins, and minerals than the pearled version.
Nutritional Benefits
Barley is high in minerals such as selenium, manganese, magnesium, zinc, copper, iron, phosphorus, and potassium, as well as B vitamins and fiber. A quarter cup of uncooked hulled barley contains 160 calories, 34 grams of carbohydrates, 8 grams of dietary fiber, and 6 grams of protein.
Cooking Tips
- Bake some bread with sprouted barley flour — a nutritional powerhouse compared with plain flour.
- Add texture to soup with whole grain barley instead of white rice.
Health Benefits
Barley contains a higher amount of dietary fiber than any other grain, plus it has an array of phytochemicals and the soluble fiber beta-glucan. These antioxidants may help to reduce bad cholesterol and build immunity. And the beta-glucan promotes gut health.
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5. Farro
Farro refers to any one of three ancient grains from the Triticum family, first cultivated and eaten over 2,000 years ago. It is still popular in Tuscan and other Mediterranean cuisine. In addition to great taste, the large, whole-grain version of farro provides healthy fiber and protein. Its pleasantly chewy texture holds up well, even in soups and stews. The whole grain version of farro is more nutritious than the husked or “pearled” type.
Nutritional Benefits
Farro is a well-known grain in Italy and the Mediterranean. There are two main types: Traditional farro (that isn’t processed) and pearled farro (that’s processed to make it quicker to cook). The flavor is nutty, chewy, and hearty. The fiber-rich grain can be prepared in salads, soups, or in place of rice. A quarter cup of uncooked dry farro is 200 calories, 11 grams of carbohydrates, 1 gram of dietary fiber, and 2 grams of protein.
Cooking Tips
- Soak whole grain farro overnight before cooking.
- Toss with kale and other veggies for a delicious salad.
- Add to soups or serve with a drizzle of olive oil and seasonings.
Historical Context
Roman soldiers used to eat it as part of their army ration. Today, farro is the main ingredient in some of the world’s best pastas. Also called emmer, a quarter cup of it has 7 grams of protein and fiber, plus 10% of the iron, magnesium, and B vitamins you need every day. Whole farro is a whole grain, but the pearled version isn’t. Try substituting farro for pasta and rice in your recipes.
6. Bulgur
Bulgur is cracked wheat that has been partially cooked and then dried. It’s the main ingredient in tabbouleh, a Middle Eastern dish flavored with mint, parsley, and tomatoes. But it’s incredibly versatile, and its fast cooking time (10 minutes) makes it a nutritious go-to for busy people who want to incorporate whole grains into their diet.
Nutritional Benefits
Bulgur is low in fat and packed with minerals such as magnesium, manganese, and iron. It’s also a great source of fiber, providing 8.2g or 33% of the DV per cooked cup (182g). Bulgur wheat is higher in fiber and protein in nutritional comparison to rice.
Cooking Tips
- Bulgur is tasty with a simple dressing of lemon, olive oil, salt, and pepper.
- It can be added to homemade veggie burgers or vegetarian chili.
- It makes a good filler for meatballs and meatloaves.
Versatility in Dishes
You most likely have tasted bulgur in tabbouleh, the Mediterranean salad. Bulgur also can bulk up other salads as well as soups. It has a nutty flavor and chewy texture, making it a delightful addition to various dishes.
For all practical purposes, bulgur is considered a whole grain even though up to 5% of its bran may be removed during processing. It’s so good for you, though, we’re putting it on the list.
7. Millet
Millet is a small, round grain that belongs to the grass family but is still considered an ancient grain. It is naturally gluten-free and incredibly nutritious, offering a great source of magnesium, manganese, zinc, potassium, iron, B vitamins, and fiber. Millet is also known for its high calcium content, boasting three times more calcium than milk! This makes it an excellent choice for boosting calcium levels and bone mineral density, especially in premenopausal women.
Health Benefits
Millet is loaded with nutrients that can help keep your bones and brain healthy. It is also a good source of fiber, which may help lower LDL (bad) cholesterol and boost digestive health.
Culinary Uses
Millet is quite versatile in the kitchen. Here are some ways you can incorporate it into your meals:
- Use millet flour for gluten-free pancakes, muffins, and other baked goods.
- Cook millet as a hot breakfast cereal.
- Serve it instead of rice with stir-fry dishes.
- Season and press it into patties for veggie burgers.
Global Staple
Millet has been a part of human cuisine for thousands of years and is considered a staple ingredient in India, China, Africa, Ethiopia, Nigeria, and other parts of the world. It is used to make flatbreads in India and porridge and beer in Africa.
Millet is not just for the birds; it’s a nutritious and versatile grain that can be a valuable addition to your diet.
8. Wild Rice
Wild rice is technically not rice although it looks and cooks like one. It is actually the seed of a type of aquatic grass. In fact, only a few years ago, did the US Food and Drug Administration identify it as a whole grain. It is rich in vitamins, minerals and protein and contains fiber. It is also a rich source of antioxidants, containing 9 to 13 times more than white rice.
Nutritional Benefits
Despite its name, this isn’t rice but an aquatic grass seed. Wild rice grows naturally along waterways in almost every state in the U.S. It gives you twice the protein and fiber of brown rice, but less iron and calcium. It also packs whopping 30 times more antioxidant power than white rice. Plus, wild rice has a relatively low amount of fat so it stays fresher longer.
How to Use Wild Rice
Try a delicious wild rice and mushroom pilaf if you’re stumped on how to use this ingredient. And, this Butternut Squash Bake with Wild Rice is the perfect way to bring whole grain goodness to your holiday table.
Nutritional Facts
| Serving Size | Calories | Carbohydrates | Fiber | Protein |
|---|---|---|---|---|
| 1/2 cup cooked | 111 | 20 grams | 2.5 grams | 4 grams |
Wild rice is a fantastic addition to your diet, offering a unique blend of nutrients and a delightful texture. Whether you’re looking to boost your protein intake or add more fiber to your meals, wild rice is a versatile and nutritious choice.
9. Black Rice
Nutritional Profile
Black rice, often referred to as "forbidden rice," is a powerhouse of nutrients. Rich in antioxidants, particularly anthocyanins, it surpasses even blueberries in antioxidant content. This grain is also a good source of protein, fiber, and iron, making it a nutrient-dense choice for your diet.
Health Benefits
Including black rice in your diet can offer numerous health benefits. It helps in reducing inflammation, improving heart health, and supporting weight management. The high fiber content aids in digestion and keeps you feeling full longer, which can be beneficial for weight loss.
Cooking Tips
Cooking black rice is simple and similar to other types of rice. Rinse the rice thoroughly, then combine one part rice with two parts water. Bring to a boil, reduce heat, and let it simmer for about 30-35 minutes. You can use black rice in a variety of dishes, from salads to desserts, adding a unique flavor and color to your meals.
Black rice is not just a nutritious choice but also a visually stunning addition to any dish, making your meals both healthy and beautiful.
10. Red Rice
Red rice is a vibrant and nutritious whole grain that deserves a spot in your pantry. Packed with antioxidants, it offers a range of health benefits that make it a great addition to any meal. The rich color of red rice comes from anthocyanins, which are powerful antioxidants that help fight inflammation and support heart health.
Nutritional Benefits
Red rice is not just about its color; it’s also a nutritional powerhouse. It is high in fiber, which aids in digestion and helps keep you feeling full longer. Additionally, red rice is a good source of iron and magnesium, essential minerals for overall well-being.
Cooking Tips
Cooking red rice is similar to cooking other types of rice. Here are some tips to get the best results:
- Rinse the rice thoroughly to remove any excess starch.
- Use a 2:1 water-to-rice ratio for perfect texture.
- Let it simmer for about 30-35 minutes until tender.
Culinary Uses
Red rice can be used in a variety of dishes. It pairs well with vegetables, meats, and even in salads. Try it in a stir-fry or as a base for a grain bowl for a nutritious and colorful meal.
Red rice is a versatile and healthy option that can easily be incorporated into your diet. Its unique flavor and texture make it a delightful addition to any dish.
Conclusion
Incorporating whole grains into your diet is a simple and delicious way to boost your overall health. From the fiber-rich benefits of oats to the versatile uses of quinoa, there’s a whole grain out there for everyone. Remember, making small changes like swapping refined grains for whole grains can have a big impact on your well-being. So next time you’re at the grocery store, don’t hesitate to explore the whole grain options available. Your body will thank you!
Frequently Asked Questions
What are whole grains?
Whole grains are grains that contain all three parts of the grain kernel: the bran, germ, and endosperm. They are rich in fiber, vitamins, minerals, and antioxidants.
Why should I include whole grains in my diet?
Including whole grains in your diet can provide numerous health benefits, such as improved digestion, better glycemic control, and a lower risk of heart disease, type 2 diabetes, and certain cancers.
How can I tell if a product contains whole grains?
To determine if a product contains whole grains, check the ingredient list and nutrition label. Look for terms like ‘whole grain,’ ‘whole wheat,’ or ‘whole [name of grain].’
Are whole grains gluten-free?
Not all whole grains are gluten-free. However, there are gluten-free options available, such as oats, quinoa, brown rice, and millet.
How can I incorporate more whole grains into my diet?
You can incorporate more whole grains into your diet by choosing whole-grain versions of rice, bread, cereal, flour, and pasta. You can also add grains like quinoa, barley, and farro to salads, soups, and side dishes.
What is the difference between whole grains and refined grains?
Whole grains contain all three parts of the grain kernel, while refined grains have been processed to remove the bran and germ, which results in a loss of nutrients and fiber.
Can whole grains help with weight management?
Yes, whole grains can help with weight management. They are high in fiber, which can help you feel full longer and reduce overall calorie intake.
Are there any potential downsides to eating whole grains?
While whole grains are generally healthy, some people may experience digestive issues if they consume too much fiber. Additionally, those with gluten intolerance or celiac disease should avoid gluten-containing whole grains.