Are you eating enough whole grains? Chances are you’re not—My plate, the most recent nutrition guide published by the USDA, recommends at least six 1-ounce servings of cereal per day for adults. More importantly, at least half of those servings should be whole grains. Recognized as the ultimate nutritional package, whole grains taste absolutely delicious when tossed into salads, soups, breads and more. If you think consuming grains means carbohydrate overload, don’t worry. Whole grains, along with other carb-containing foods like fruits, vegetables, and legumes, are one of the healthiest carbs you can eat.
This comprehensive guide answers your questions and shows you how easy it is to get more whole grains into your diet.
What are whole grains?
Cereals are the edible seeds of plants. A grain is a “whole grain” if it contains the three essential parts of a seed: bran, germ and endosperm. Whole grains fall into 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 eaten in the same way, but they do not come from grasses – grains in this category include quinoa, buckwheat and amaranth.
Indeed, all grains start out as whole grains, but not all end up on the shelf as such. Essential parts of the seeds are stripped off during milling, a manufacturing process that increases the shelf life of products such as flour. Unfortunately, most essential nutrients are lost in this process. Consuming whole grains is the only way to be 100% sure that you are getting what you pay for nutritionally.
Health Benefits of Whole Grains
Whole grains are packed with heart-healthy soluble fiber that controls appetite while regulating blood pressure and cholesterol levels. In fact, a American Journal of Clinical Nutrition study found that a diet rich in whole grains significantly reduced the risk of heart disease. Whole grains also contain a host of antioxidants, which have anti-inflammatory benefits.
When it comes to how much of your diet should consist of whole grains, MyPlate recommends that at least half of all grains consumed daily be whole grains. Ideally, if you consume six 1-ounce servings of grains each day, three of those servings will be whole grains. MyPlate offers several current equivalents of an ounce as a resource. For example, a slice of whole wheat bread would count as a 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, spelled, kamut, farro, and bulgur), rye, barley, and triticale. Oats are technically gluten-free, but they carry a greater possibility of cross-contamination during manufacturing. To be safe, choose gluten-free rolled oats such as Bob’s Red Mill Gluten Free Rolled Oats.
Best Whole Grains to Eat
While all whole grains are superstars, many have unique characteristics and health benefits not found in other grains. Here are the nine that really shine.
1. Bulgur
A key ingredient in the Middle Eastern staple, tabbouleh, bulgur is a type of wheat that can be used in many delicious ways. It only takes a few minutes to cook and also has the most fiber of any grain.
2. Rice
This extremely versatile grain is widely available and also a gluten-free option. Brown rice contains slightly more fiber and protein than white rice, which can help make your meal more filling. You can serve it with this Garlic Butter Roasted Salmon with Potatoes and Asparagus or in the Fajita-inspired Chicken Stuffed Peppers.
3. Corn
Often categorized as a vegetable, corn can also be considered a grain. Corn in 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 breakfast staple that’s guaranteed to be whole grain even if cooked quickly. Although all grains are high in fiber, oatmeal contains a special variety called beta-glucan that is particularly powerful in lowering cholesterol. Bake it in oatmeal muffins or make an overnight batch of oats!
5. Farro
This medium-sized, light brown colored ancient grain is a type of wheat and is similar in appearance, texture and taste to wheat berries. Restaurant chefs particularly appreciate farro for its deliciously chewy texture and sweet taste.
6. Teff
Don’t let the small size fool you – this ancient gluten-free grain offers huge health benefits. Teff, a type of millet, contains much more calcium and iron than other grains. Its small size makes it ideal for baking in energy bars and breads such as injera, a spongy flatbread popular in Ethiopian cuisine.
7. Sorghum
Widely grown in the United States for livestock feed, sorghum has recently been embraced for its versatility by the gluten-free community. Cooked sorghum has a chewy texture similar to Israeli couscous, while popped sorghum is a pint-sized version of popcorn. Sorghum flour is also commonly used in gluten-free baking.
8. Quinoa
Quick-cooking, gluten-free, and available in a range of colors from white to red, quinoa is a source of protein. This ancient grain is a complete protein, which means it contains all nine essential amino acids. Quinoa is also popular for its mild flavor, subtle chewiness, and versatility.
9. Buckwheat
Don’t let the name fool you – buckwheat is actually gluten-free and closely related to sorrel and rhubarb. However, its seeds are rich in carbohydrates and lend themselves to the same uses as wheat. Use buckwheat flour as a base for pancake and waffle mixes or whole buckwheat for salads or soups.
How to buy whole grains
Look for whole grains at your local grocery store, either in the bulk food section or in the rice or pasta aisle. Some stores also keep products in the “health food” section or in the international section. Bob’s Red Mill is a widely available brand that makes just about every whole grain out there. If you can’t find a specific product in stores, consider ordering from an online retailer.
To make sure you’re buying 100% whole grain foods, check the package label. First, scan the ingredient list. Look for the word “whole” before grains (like whole wheat) and watch out for refined or enriched flours. Some products may display the Whole grain stampan indicator created by the Whole Grains Council to show consumers the total amount of whole grains in a product.
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 and Quinoa Bowl with Roasted Red Pepper Sauce
Green Goddess Farro Bowl
Cinnamon roll overnight oatmeal
Baked Banana Walnut Oatmeal Cups
Casserole of black beans and quinoa with cheese
Bulgur & Buttered Bean Salad