White Rice
White rice is often a staple in many diets, but from a health perspective, it falls short compared to other grains. It’s highly processed, meaning most of its fiber, vitamins, and minerals are stripped away during milling. According to Harvard’s School of Public Health, eating lots of white rice may increase the risk of type 2 diabetes because it raises blood sugar quickly. While it provides fast energy, it lacks the nutrients that keep you full and satisfied. White rice does have some iron and B vitamins, but in much lower amounts than whole grains. Recent studies from 2023 have reinforced that white rice is best enjoyed in moderation. The main takeaway: it’s better than nothing, but there are healthier grains out there.
Couscous
Couscous might look like a grain, but it’s actually a type of pasta made from semolina wheat. It’s low in fat and cooks quickly, making it a popular side dish. However, couscous is low in fiber and protein compared to whole grains, according to nutritional data reviewed in 2024. It doesn’t keep you full for long and offers less in the way of vitamins and minerals. Couscous can be a good base for vegetables and lean proteins, but by itself, it doesn’t provide the health punch of other grains. Recent recommendations from dietitians suggest swapping couscous for whole-wheat or ancient grains for better health benefits.
Barley
Barley is a chewy, nutty grain that’s high in fiber, especially the type that helps lower cholesterol called beta-glucan. According to a 2023 study published in the Journal of Nutrition, barley can support heart health and may help control blood sugar. Unlike white rice, it digests slowly, so it doesn’t spike your blood sugar as fast. Barley also contains B vitamins, selenium, and manganese, all important for energy and metabolism. The only downside is that most store-bought barley is “pearled,” which means part of the fiber is removed. Still, even pearled barley beats most refined grains in terms of health benefits.
Bulgur
Bulgur is a quick-cooking grain made from cracked, parboiled wheat. It’s the star of dishes like tabbouleh and is a great source of plant-based protein and fiber. Just one cup of cooked bulgur packs nearly 8 grams of fiber, according to USDA data updated for 2024. Bulgur is also rich in iron, magnesium, and antioxidants, making it a smart choice for heart and digestive health. It’s been linked to lower inflammation and better weight management in recent research. Bulgur is easy to prepare, making it an accessible way to get more whole grains into your diet.
Brown Rice
Brown rice is the whole-grain version of white rice, keeping its nutritious bran and germ. According to a 2024 analysis from the American Heart Association, brown rice has more fiber, vitamins, and minerals than its white counterpart. It helps you feel fuller longer and can support better blood sugar control. Brown rice also contains selenium, magnesium, and some antioxidants. Studies continue to show that eating brown rice instead of white can lower your risk of diabetes and heart disease. It’s a simple swap that can offer significant health advantages.
Farro
Farro is an ancient wheat grain that’s become trendy for its nutty flavor and chewy texture. It’s high in protein and fiber, with about 6 grams of protein per half-cup serving according to 2023 USDA reports. Farro is also rich in magnesium, iron, and zinc, which are essential for healthy muscles and immune function. Recent studies highlight its antioxidants and slow-digesting carbs, making it great for stable energy. Farro has even been linked to a reduced risk of metabolic syndrome in clinical trials. It’s a satisfying, nutrient-dense addition to salads, soups, and grain bowls.
Oats
Oats have long been praised for their benefits, and for good reason. They are one of the best sources of soluble fiber, especially beta-glucan, which is proven to lower cholesterol and support heart health. According to the American Journal of Clinical Nutrition in 2023, regular oat consumption can also lower blood pressure and improve gut health. Oats are naturally gluten-free and provide a steady release of energy. They also contain avenanthramides, antioxidants unique to oats that help fight inflammation. Oats’ versatility and nutritional profile keep them near the top of any healthy grains list.
Teff
Teff is a tiny grain from Ethiopia that’s been gaining attention for its stellar nutrient content. It’s naturally gluten-free and packed with protein, iron, and calcium, as well as resistant starch that supports gut health. According to 2024 nutrition studies, teff contains more calcium than most other grains and is an excellent choice for bone health. Its high iron content makes it ideal for those at risk of anemia. Teff is also rich in fiber, which can regulate blood sugar and digestion. Its mild, slightly sweet flavor works well in porridge, pancakes, and baked goods.
Quinoa
Quinoa stands out as one of the only plant foods that’s a complete protein, meaning it contains all nine essential amino acids. This makes it especially valuable for vegetarians and vegans. Quinoa is high in fiber, antioxidants, and minerals like magnesium and manganese, according to 2025 updates from nutritional databases. It has a low glycemic index, which means it won’t spike your blood sugar. Recent clinical research confirms that quinoa can help reduce inflammation and support heart health. Quinoa’s adaptability in both sweet and savory dishes, plus its impressive nutritional stats, keeps it near the top.
Millet
Millet, once overlooked in the West, is now recognized as a nutritional powerhouse. It’s gluten-free, rich in magnesium, phosphorus, and antioxidants, and provides more protein and fiber than rice, according to 2024 agricultural research. Millet’s unique polyphenols act as antioxidants, protecting cells from damage and lowering the risk of chronic disease. Its slow-digesting carbs offer steady energy and support metabolic health. Millet may also help lower blood sugar and cholesterol, making it an excellent choice for diabetics and heart-conscious individuals. With its mild flavor and versatility, millet earns the top spot among healthy grains.
