16 Whole Grains Your Body Will Love, According to a Dietitian
While whole grains may have a humble role as a source of energy, they are much more than that, providing fiber, vitamins, minerals, and even antioxidants. According to the USDA (United States Department of Agriculture) dietary guidelines, adults should strive to choose at least half of all grains as whole to achieve better health outcomes. So, which grains should take precedence? Here are the 16 whole grains dietitians say are as good for your body as they are versatile in the kitchen.
Quinoa
One of the only plant proteins that delivers all nine essential amino acids, quinoa is a complete protein. It’s also rich in manganese, phosphorus, and magnesium. You can use quinoa as the base in salads or replace rice in your best recipes.
Brown Rice
Brown rice retains its nutrient-dense bran and germ layers, offering high levels of fiber, magnesium, and B vitamins. Studies link its consumption to improved heart health and blood sugar control. Swap white rice with brown rice for a nutritious upgrade to stir-fries and casseroles.
Oats
Oats are a source of soluble fiber, which helps reduce cholesterol levels and promotes satiety. They also contain antioxidants called avenanthramides and beta-glucans, which have anti-inflammatory properties. Try them as overnight oats or mix them into baked goods for added nutrition.
Buckwheat
Despite its name, buckwheat isn’t actually related to wheat and is gluten-free. It’s high in protein, antioxidants, and minerals like iron and zinc. You can use buckwheat flour in baking or try it as a breakfast porridge with fruit and nuts.
Barley
This ancient grain is loaded with fiber, particularly its soluble beta-glucan component. Barley is also excellent for gut health, supporting beneficial bacteria. Remember to choose hulled barley over pearled barley for maximum nutrition. Barley can be combined with soups, stews, or grain salads for texture and health benefits.
Millet
Millet is a gluten-free grain that’s easy to digest and offers a great source of magnesium, which plays a role in reducing muscle cramps and improving mood. Millet can be used for a lightly nutty side dish or tossed into veggie patties.
Bulgur
Bulgur is a staple in Middle Eastern dishes and is also common in India and the Balkan states. It is a quick-cooking whole grain packed with fiber and manganese. It’s known for supporting digestive health and stabilizing blood sugar levels. Bulgur can be incorporated in tabbouleh or as a base for grain bowls.
Farro
Farro is an ancient grain that is high in protein, iron, magnesium, and zinc. How it is processed determines its flavor. Farro can be used in soups or as a hearty addition to salads.
Amaranth
Amaranth is another gluten-free grain that’s a complete protein. This powerhouse is rich in iron, calcium, and antioxidants. Amaranth can be cooked into porridge or used in baked goods such as muffins.
Sorghum
Highly nutritious and gluten-free, sorghum is an excellent source of protein, fiber, and iron. It is also a great source of polyphenols, which have antioxidant properties. Sorghum can be popped like popcorn for a unique, healthy snack.
Teff
Teff, one of the smallest grains originating from Ethiopia, packs a powerful punch of iron, calcium, and resistant starch—a carbohydrate that boosts digestion and supports weight management. It can be used as a substitute for wheat flour in baking or added to smoothies for extra nutrition and texture.
Buckwheat
Buckwheat is not related to wheat and is naturally gluten-free. It’s high in rutin, a compound that supports cardiovascular health by improving blood flow. Enjoy as a porridge or grind it into flour for pancakes.
Spelt
Spelt is an ancient grain packed with fiber, iron, manganese, and zinc. It has a slightly sweet, nutty flavor and contributes to digestive health. Spelt flour can be used as a whole-grain alternative in baked goods.
Rye
Rye is a top choice for digestive and heart health due to its fiber content, particularly arabinoxylan, which aids in lowering cholesterol levels.
Wild Rice
Technically a grass, wild rice is high in protein, fiber, and antioxidants, including vitamin E and zinc. It’s also lower in calories and carbohydrates than traditional rice. Mix wild rice with vegetables for a vibrant, hearty dish or side.
Freekeh
Freekeh is harvested when young for its rich, smoky flavor and impressive fiber and protein content. It’s also a good source of zinc, helping support immunity. You can add freekeh to salads or use it as a side dish with roasted vegetables.
Kamut
Kamut is a variety of ancient wheat with vibrant golden kernels. It’s high in protein, selenium, and healthy fats, making it ideal for sustaining energy levels.
