In This ArticleView AllIn This ArticleWhat are They?Health BenefitsAre They Gluten-Free?Best Ones to EatPurchasing TipsRecipes and Ideas
In This ArticleView All
View All
In This Article
What are They?
Health Benefits
Are They Gluten-Free?
Best Ones to Eat
Purchasing Tips
Recipes and Ideas
Are you eating enough whole grains? Chances are you may not be. The recommendation is to consume at least six 1-ounce servings of grains each day for adults.Most importantly, at least half of these servings need to be whole grains.
Prized as theultimate nutrition package, whole grains taste absolutely delicious when mixed into salads, soups, breads and more. If you think that consuming grains means a carb overload, worry not. Whole grains, along with other carb-containing foods, like fruits, veggies and legumes, are some of the healthiest carbs you can eat.
This comprehensive guide answers your questions, and shows how easy it is to add more whole grains into your diet.
17 High-Fiber Whole Grain Recipes You’ll Want to Make Forever
What are Whole Grains?
Grains are the edible seeds of plants. A grain is a “whole grain” if it contains the three key parts of a seed: the bran, germ and endosperm.Whole grainsfall into one of two categories: cereals and pseudocereals. Cereal grains come from cereal grasses such as wheat, oats, rice, corn, barley, sorghum, rye and millet. Pseudocereal grains are cooked and consumed in a similar manner, but they do not come from grasses—grains in this category include quinoa, buckwheat and amaranth.
In effect, all grains start as whole grains, but they don’t all end up on the shelf as such. Key parts of the seeds are stripped away during milling, a manufacturing process that increases the shelf life of products such as flour. Unfortunately, most of the essential nutrients are lost in this process. Consuming whole grains is the only way that you can be 100% sure you’re getting the most bang for your buck nutritionally.
Health Benefits of Whole Grains
Whole grains abound withheart-healthy soluble fiberthat controls appetite while regulating blood pressure and cholesterol levels. Research has found that a diet rich in whole grains significantly decreases the risk of heart disease.Whole grains also pack a wealth of antioxidants, which have anti-inflammatory benefits.
In terms of how much of your diet should consist of whole grains, MyPlate recommends that at least half of all grains consumed daily should be whole grains. Ideally, if you’re consuming six 1-ounce servings of grains each day, three of these servings will be whole grains. MyPlate offers several common one-ounce equivalents as a resource.For example, one slice of whole wheat bread would count as one 1-ounce serving.
Are Whole Grains Gluten-Free?
Absolutely—there are plenty of fantastic gluten-free grains out there, such as brown rice, quinoa, corn and more. Grains to avoid are wheat (such as wheat berries, spelt, kamut, farro and bulgur), rye, barley and triticale. Oats are technically gluten-free, but they carry a higher possibility of cross-contamination during manufacturing. To be safe, choose gluten-free oats.
Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Shell Royster
Best Whole Grains to Eat
While all whole grains are superstars, many pack unique characteristics and health benefits not found in other grains. Here are the nine that truly shine.
1. Bulgur
A key ingredient of the Middle Eastern staple,tabbouleh,bulguris a type of wheat that can be used in so many delicious ways. It only needs a few minutes to cook and also contains the most fiber out of any grain.
2. Rice
This extremely versatile grain is widely available and also a gluten-free option.Brown ricedoes have a little more fiber and protein than white rice, which can help make your meal more filling. You can serve it alongside thisGarlic Butter-Roasted Salmon with Potatoes & Asparagusor in theFajita-Inspired Chicken-Stuffed Peppers.
3. Corn
Often categorized as a vegetable,corn can also be considered a grain.Cornin its purest form is packed with antioxidants. Look for it in an assortment of colors—yellow, white, blue and even purple—and eat it straight from the cob or toast the kernels for popcorn.
4. Oats
From old-fashioned to steel-cut, oats are a staple breakfast food that are guaranteed to be whole grain even if they are quick-cooking. While all grains are high in fiber, oatmeal contains a special variety called beta-glucan that’s especially powerful in lowering cholesterol. Bake it intooat muffinsor meal prep a batch ofovernight oats!
What Happens to Your Body When You Eat Oatmeal Every Day
5. Farro
This light-brown colored, medium-sized ancient grain is a type of wheat and is similar in appearance, texture, and taste to wheat berries. Restaurant chefs especially prizefarrofor its delightfully chewy texture and sweet taste.
6. Teff
Don’t let the small size fool you—this gluten-free ancient grain packs massive health perks. Teff, a type of millet, has significantly more calcium and iron than other grains.Its small size makes it ideal for baking into energy bars and breads such asinjera, a spongy flatbread popular in Ethiopian cuisine.
7. Sorghum
8. Quinoa
Quick-cooking, gluten-free and available in a range of colors from white to red, quinoa is a protein powerhouse. This ancient grain is a complete protein, meaning it contains all nine essential amino acids. Quinoa is also popular for its mild flavor, subtle chewiness and versatility.
9. Buckwheat
How to Cook Whole Grains
How to Buy Whole Grains
Look for whole grains at your local grocery store, either in the bulk foods section or in the rice or pasta aisle. Some stores keep products in the “health foods” or international aisle as well. If you can’t find a specific product in stores, consider ordering from an online retailer.
Whole Grain Recipes and Ideas
Whole grains lend themselves to a plethora of savory and sweet applications from breakfast to dinner and beyond. Here are the best ways to incorporate them into your diet.
Salmon Rice Bowl
Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Green Goddess Farro Bowl
Cinnamon-Roll Overnight Oats
Baked Banana-Nut Oatmeal Cups
Cheesy Black Bean & Quinoa Skillet Casserole
Bulgur & Butter Bean Salad
The Bottom Line
Whole grains can and should be a part of a healthy diet. They provide fiber and antioxidants, and may reduce your risk of developing heart disease and can help reduce inflammation. Many whole grains are gluten-free, which makes them ideal for many different dietary patterns. Branch out and try one (or more!) of the nine whole grains we recommended—they are great for breakfast, lunch, dinner and even snacks.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. MyPlate.Grains.Hu H, Zhao Y, Feng Y, et al.Consumption of whole grains and refined grains and associated risk of cardiovascular disease events and all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies.Am J Clin Nutr. 2023;117(1):149-159. doi:10.1016/j.ajcnut.2022.10.010U.S. Department of Agriculture. FoodData Central.Teff, cooked.Oldways Whole Grain Council.Whole grain stamp.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture. MyPlate.Grains.Hu H, Zhao Y, Feng Y, et al.Consumption of whole grains and refined grains and associated risk of cardiovascular disease events and all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies.Am J Clin Nutr. 2023;117(1):149-159. doi:10.1016/j.ajcnut.2022.10.010U.S. Department of Agriculture. FoodData Central.Teff, cooked.Oldways Whole Grain Council.Whole grain stamp.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture. MyPlate.Grains.Hu H, Zhao Y, Feng Y, et al.Consumption of whole grains and refined grains and associated risk of cardiovascular disease events and all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies.Am J Clin Nutr. 2023;117(1):149-159. doi:10.1016/j.ajcnut.2022.10.010U.S. Department of Agriculture. FoodData Central.Teff, cooked.Oldways Whole Grain Council.Whole grain stamp.
U.S. Department of Agriculture. MyPlate.Grains.
Hu H, Zhao Y, Feng Y, et al.Consumption of whole grains and refined grains and associated risk of cardiovascular disease events and all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies.Am J Clin Nutr. 2023;117(1):149-159. doi:10.1016/j.ajcnut.2022.10.010
U.S. Department of Agriculture. FoodData Central.Teff, cooked.
Oldways Whole Grain Council.Whole grain stamp.
