White Rice: The Refined Foundation
White rice sits at the bottom of our nutritional ranking, though it remains one of the most consumed grains worldwide. The major difference between brown rice and refined (white) rice is that it still has the bran and germ layer present. Compared to white rice, brown rice has an advantage nutritionally and it provides higher amounts of fiber and micronutrients.
When you strip away the bran and germ through processing, you’re essentially removing most of the nutrients that make rice valuable. White rice is primarily starch and carbohydrates, with minimal fiber, vitamins, or minerals remaining. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life. But it also removes dietary fiber, iron, and many B vitamins. While enrichment adds back some nutrients, it’s like putting a bandage on a wound that didn’t need to happen in the first place.
Corn: The Antioxidant Surprise
Corn often gets dismissed as just another refined grain, but whole corn deserves more credit than most people give it. Though it’s not going to win any awards for being high in protein or fiber, recent research shows maize has more antioxidants than many grains or vegetables. The real nutritional gems in corn are the antioxidants lutein and zeaxanthin. Two antioxidants of interest are lutein and zeaxanthin, which have been linked to a lower risk of certain eye diseases that can cause blindness.
What most people don’t realize is that popcorn is actually a whole grain food. Most people don’t realize that popcorn is a whole-grain food. It’s high in important nutrients like manganese, magnesium, zinc, copper, phosphorus and many B vitamins. What’s more, popcorn is incredibly high in fiber — 3.5 ounces (100 grams) provide 14.5 grams of fiber or 58% of the DV. This makes plain, air-popped popcorn surprisingly nutritious, though you’ll want to avoid the heavily processed microwave versions.
Whole Wheat: The Familiar Staple
Whole wheat is probably the grain most people think of when they hear “healthy grain,” and for good reason. 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 wheat products has been linked to a reduced risk of heart disease, stroke, and type 2 diabetes. Many of the health benefits of whole wheat stem from its fiber content as well as the antioxidant phenolic compounds present in the wheat kernel’s outer bran layer.
The catch with wheat is that it contains gluten, which makes it off-limits for people with celiac disease or gluten sensitivity. Gluten, the protein that helps bread stretch and rise, is the reason wheat is one of the most widely used grains on the planet. Many folks steer clear of whole wheat because of its high gluten content. But whole wheat as part of a high-fiber diet can help keep your blood pressure in check and lower your risk of a stroke. For those who can tolerate it, whole wheat offers solid nutritional value and incredible versatility in cooking and baking.
Brown Rice: The Whole Grain Champion
Brown rice is essentially white rice’s nutritionally superior cousin. 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 key minerals in brown rice include magnesium, phosphorus, and selenium. It’s naturally gluten-free, making it accessible to nearly everyone.
Research shows that choosing brown rice over white rice can have significant health benefits. 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. The extra fiber and nutrients make you feel fuller longer, which can help with weight management. Brown rice is therefore one of the healthiest gluten-free grains available because it has more fiber and a higher concentration of numerous micronutrients. While both types of rice are gluten-free, research indicates that switching from white to brown rice has additional health advantages. Actually, eating brown rice instead of white rice can lower your risk of heart disease, diabetes, and weight gain.
Bulgur: The Middle Eastern Marvel
Bulgur might not be familiar to everyone, but this Middle Eastern staple packs a serious nutritional punch. Bulgur wheat (known as bulgur) is one of the more nutrient-dense grains, and it offers higher fiber and nutrient concentrations than rice. Technically, bulgur is a form of wheat. This grain food is produced by the partial boiling of different wheat groats, mainly durum wheat. The pre-cooking process makes bulgur incredibly quick to prepare – it’s ready in just ten minutes.
What makes bulgur particularly impressive is its fiber content and protein density. Bulgur is a type of cracked wheat, often made with durum wheat (so it isn’t gluten-free). One cup provides a whopping 17 grams of plant-based protein, plus over half your daily magnesium, which beyond aiding in muscle and nerve function, also plays a key role in bone health. It’s easy to find various grain sizes of bulgur, including fine, medium, coarse, and extra coarse, and the finest of the grains do not need to be boiled to cook through. This makes it perfect for dishes like tabbouleh, where it can be simply soaked in liquid.
Oats: The Heart-Healthy Heroes
Oats have earned their reputation as one of the healthiest grains you can eat, and science backs this up completely. Oats are among the healthiest whole grains you can eat. They’re not only packed with vitamins, minerals and fiber but also naturally gluten-free. What’s more, oats are rich in antioxidants, especially avenanthramide. This unique antioxidant has been linked to reduced colon cancer risk and lower blood pressure.
The real superstar in oats is beta-glucan, a type of soluble fiber that works wonders for your health. Oats are packed with soluble fiber, particularly beta-glucan, which has been shown to help lower cholesterol levels and improve heart health. They’re also a good source of antioxidants and vitamins. According to a review article published in the journal Foods, oats are rich in bioactive compounds 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 have lots of fiber to keep you feeling full longer. They’re not low in carbs, but they can help keep your blood sugar and insulin in balance.
Millet: The Ancient Powerhouse
Millet might be best known as birdseed, but this ancient grain has been feeding humans for thousands of years across Africa, Asia, and India. Millet is an ancient grain perhaps best known as an ingredient in birdseed. However, it 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. Millet is incredibly nutritious and a great source of magnesium, manganese, zinc, potassium, iron, B vitamins and fiber.
What makes millet particularly valuable is its combination of nutrients and versatility. Millet is loaded with manganese, a mineral that keeps your bones and brain healthy. One cup of millet also boasts 25% of the daily value of phosphorus for women over 19, which, along with calcium, helps to maintain healthy and strong bones and teeth. Studies have shown that the consumption of millet can help to prevent chronic diseases in those who enjoy it regularly. Dig into a bowl of millet in a delicious breakfast porridge, which will start your day off with 11 grams of protein. It’s naturally gluten-free and has been shown to help reduce inflammation and improve blood sugar control.
Rye: The Fiber Champion
Rye deserves more attention than it gets, especially when it comes to fiber content and blood sugar management. Rye is a member of the wheat family and has been consumed for centuries. It’s typically more nutritious than wheat and contains more minerals with fewer carbs. That’s one reason why rye bread doesn’t raise blood sugar as much as wheat. Another reason is that rye flour is incredibly high in fiber — a 3.5-ounce (100-gram) serving of rye flour provides 22.6 grams of fiber, which is 90% of an adults’ daily value.
The high fiber content in rye makes it particularly effective for blood sugar control and satiety. Rye, meanwhile, often comes in bread form, and all sorts of studies have found that rye bread is incredibly filling, since it contains loads of satiating soluble fiber. So swapping out white bread for rye bread might keep you from going back for a second sandwich. This makes rye an excellent choice for people looking to manage their weight or blood sugar levels. The only downside is that rye contains gluten, so it’s not suitable for those with celiac disease.
Sorghum: The Gluten-Free Giant
Sorghum is one of those grains that more people should know about, especially those following gluten-free diets. Like corn, it’s an essential whole grain used for making fuel and feeding animals and people, but takes far less water to cultivate and matures quickly, and so it is more environmentally friendly. Sorghum is originally from Africa, and first arrived on Southern American tables as an ingredient in molasses. It is chock full of antioxidants, vitamins and minerals, but no gluten. Each half-cup has 10 grams of protein, which makes it both nutritious and filling.
The protein content in sorghum is particularly impressive, and it’s been gaining recognition in high-end restaurants. Sorghum is notably gluten-free, which is good news for anyone with celiac disease, and can actually be popped like popcorn for a much healthier alternative to the crap they give you at the movie theater. Sorghum has roots in African heritage cuisine, and works well with Creole and Cajun dishes and flavors. Gourmet restaurants are using it in flatbreads and Spanish-style rice dishes. Try tossing it with dressing and veggies for a filling and nutritious salad or pita filling.
Barley: The Beta-Glucan Beast
Barley has been around for over ten thousand years, and ancient Egyptians valued it so much they buried mummies with barley necklaces. Ancient Egypt prized it so much that they buried mummies with barley necklaces. Barley has the most fiber of all the whole grains. That includes a soluble fiber called beta-glucans that keeps cholesterol low and bolsters your immune system. Whole grain and hulled barley pack more antioxidants, vitamins, and minerals than the pearled version.
The beta-glucan in barley is the same beneficial fiber found in oats, but barley contains even more of it. Barley provides similar health benefits as oats, as both contain the unique soluble fiber, beta-glucan. Beta-glucan can slow digestion, to help you feel fuller longer. It also helps lower harmful, LDL cholesterol levels and helps maintain healthy blood sugar and insulin levels. Barley is highest in fiber, and quinoa trumps them all in folate. The key is choosing hulled barley over pearled barley, as the hulled version retains all its nutritional components.
Buckwheat: The Complete Protein
Despite its name, buckwheat isn’t related to wheat at all – it’s actually related to rhubarb. It isn’t a grain or a wheat. Buckwheat is actually a cousin of the rhubarb plant. But it’s considered a kind of a grain because it’s used like one. Buckwheat has all nine essential amino acids, which makes it a whole protein, and is big in B vitamins. This makes it especially valuable for vegetarians and vegans who need complete protein sources.
What sets buckwheat apart is its exceptional amino acid profile and antioxidant content. Buckwheat is gluten-free and rich in protein, fiber, and essential nutrients like magnesium and manganese. Buckwheat contains numerous phytonutrients including flavonoids and phenolic compounds with known health benefits, according to research published in Food Science & Nutrition. Buckwheat phytonutrients may help reduce risk for heart disease, certain types of cancer, and may help reduce risk for type 2 diabetes, and reduces inflammation. Buckwheat is a grain-like seed that is gluten-free and unrelated to wheat, despite its name. It has a wealth of antioxidants, particularly high concentrations of two particular kinds: quercetin and rutin.
Farro: The Ancient Italian
Farro has been feeding people for over two thousand years and remains a staple in Mediterranean cuisine today. 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.
Nutritionally, farro punches above its weight with impressive protein and fiber content. An ancient grain that’s been around for thousands and thousands of years, Hunnes explains that farro is similar to quinoa in that it boasts a good amount of protein, fiber and nutrients like magnesium, zinc and some B vitamins, which help break down and convert the food you eat into energy. This ancient grain is another derived from durum wheat, and when cooked like rice, it boasts a nutty and complex earthy flavor. It is, like other whole grains, high in both protein and fiber, but it also includes key minerals, such as manganese, which assists vitamin K in the blood clotting process, and zinc, which is important for maintaining a healthy immune system.
