Whole grains are a fundamental part of a healthy diet. Not only are they a good source of essential nutrients such as B vitamins, selenium, magnesium, protein and fiber, but they also provide hundreds of bioactive compounds linked to numerous health benefits. Including a variety of whole grains in your meals and snacks can improve your overall well-being and reduce your risk of chronic conditions, including systemic inflammation, heart disease, type 2 diabetes, metabolic syndrome and certain cancers.
Because of their fiber and protein content, whole grains are also more nutritious than comparable calories from refined grains, so they can help you achieve a healthier weight. The fiber also acts as a prebiotic to help improve your gut microbiome. Public health recommendations are that at least half of your total grain servings each day should come from whole grains. Unfortunately, most Americans don’t get enough whole grains in their diet.
Let’s dive into the 10 healthiest whole grains you can eat, according to science. After learning about their nutritional profiles and health benefits, you are ready to incorporate these grains into your daily diet.
Oats
Decades of research have highlighted the numerous health benefits of oats. Oats are packed with soluble fiber, especially beta-glucan, which has been shown to help lower cholesterol levels and improve heart health. They are also a good source of antioxidants and vitamins. This is evident from a review article published in the magazine FoodsOats are rich in bioactive substances, including phenolic acids, sterols and avenanthramides. Eating oats improves gut health and helps reduce the risk of heart disease, certain types of cancer and dermatitis. Oats also help keep you satisfied, thanks to their fiber content.
Quinoa
Quinoa is a special whole grain because it is a complete protein, meaning it provides all nine essential amino acids and is classified as a gluten-free food. It is also rich in fiber, vitamins and minerals, such as magnesium and iron. Quinoa is an ancient grain known as ‘mother grain’ by the Incas and is considered a sacred plant that possesses several medicinal properties. Studies show that it can help prevent several chronic diseases, such as diabetes, obesity, anemia and celiac disease. The health benefits are believed to stem from the many bioactive compounds in quinoa that provide medicinal properties, such as phytosterols, saponins and phenolic compounds, according to research published in the journal Antioxidants.
Brown rice
The whole grain brown rice retains the bran, germ and endosperm. As a result, brown rice provides protein, fiber and many important vitamins, minerals and beneficial bioactive compounds. Some of the most important minerals in brown rice are magnesium, phosphorus and selenium. The slower-digesting brown rice is more nutritious than refined carbohydrates. One study published in Applied physiology, nutrition and metabolism reported that individuals who ate brown rice were more likely to control their weight, compared to those who ate white rice. Rice is gluten-free, making it an excellent option for people who are intolerant to wheat or gluten.
Barley
Barley offers similar health benefits to oats because both contain the unique soluble fiber beta-glucan. Beta-glucan can slow digestion, helping you feel full longer. It also helps lower harmful LDL cholesterol levels and helps maintain healthy blood sugar and insulin levels. Many countries in the world, including the United States, allow a health claim on barley and barley-containing products because of the cholesterol-lowering properties of beta-glucan from oats and barley, according to research published in the journal Nutrients. Barley also provides important nutrients such as B vitamins, iron and potassium.
Buckwheat
Despite the name, buckwheat is not wheat, but a seed related to rhubarb and sorrel. It is considered a pseudocereal whole grain. Buckwheat is gluten-free and rich in protein, fiber and essential nutrients such as magnesium and manganese. Buckwheat contains numerous phytonutrients, including flavonoids and phenolic compounds with known health benefits, according to research published in Food sciences and nutrition. Phytonutrients from buckwheat may help reduce the risk of heart disease and certain types of cancer, reduce the risk of type 2 diabetes and reduce inflammation.
Whole grain
Whole wheat refers to the intact wheat kernel, including the outer bran layer, the nutrient-rich germ and the starchy endosperm. Regular consumption of whole grain products has been linked to a reduced risk of heart disease, stroke and type 2 diabetes. Many of the health benefits of whole wheat come from the fiber content and antioxidant phenolic compounds present in the outer bran layer of the wheat grain. One study published in the journal Molecules reported that the antioxidants in the bran may help dampen inflammation, prevent heart disease and lower the incidence of colon cancer.
Millet
Millet is a gluten-free whole grain that is rich in fiber, protein, vitamins and minerals. It is particularly high in magnesium, which is essential for bone health and muscle function. Millet consumption has been linked to better digestion and a reduced risk of certain types of cancer. A review article published in the journal Cureus systematic research into the health benefits of millet. The researchers noted that the fiber in millet and other bioactive compounds have anticancer effects. The fiber in millet also acts as a prebiotic, helping to slow digestion and moderate blood sugar and insulin levels.
Amaranth
Amaranth is a sustainable, ancient grain that is considered a pseudocereal crop. The crop dates back to the 16th century among the Aztecs, Mayans and Incas, where it was not only used as food but also considered sacred. Amaranth provides protein, fiber, B vitamins, manganese, magnesium, calcium, iron and selenium. Additionally, it is gluten-free and rich in beneficial phytonutrients with antioxidant and anti-inflammatory properties, adding to its potential health benefits. A review study published in the journal Foods indicated that phytonutrients from amaranth provide anti-inflammatory, anti-cancer and neuroprotective benefits. It also has antimicrobial, antiviral properties and the ability to help maintain stable blood sugar and lipid levels.
Triticale
Triticale is a hybrid of wheat and rye, combining the nutritional benefits of both grains. It contains protein, fiber, B vitamins, magnesium, potassium and iron. It is also rich in antioxidant bioactive compounds that provide heart health, anti-cancer, anti-diabetic and other benefits. Triticale contains polyphenols, according to the review article published in Food chemistry.
Sorghum
Sorghum originated in Africa around 800 BC, but has become increasingly popular in other parts of the world as a sustainable grain with numerous health benefits. Sorghum provides twelve essential nutrients – more than corn, wheat, oats, rice and quinoa. Sorghum is gluten-free and rich in antioxidant phytochemicals. It has been linked to better heart health, better blood sugar control and reduced inflammation. One study published in Molecular nutrition research found that sorghum increased the GLP-1 hormone, which helped subjects feel full longer.
Including a variety of whole grains in your diet can significantly contribute to your overall health and well-being. From quinoa to sorghum, each whole grain offers unique nutritional benefits, backed by scientific research. By making whole grains a staple in your meals, you can enjoy delicious, nutritious foods while taking advantage of the numerous health benefits they provide.
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