Brown Rice: The Perfect Starting Point
Think of brown rice as your reliable friend in the whole grain world. Recent research from randomized controlled trials shows that brown rice significantly improved HbA1c (a measure of blood sugar control over time) and BMI (a measure of weight based on height), making it a powerful ally for those managing their blood sugar. Unlike its white counterpart, brown rice keeps all three parts of the grain kernel intact, giving you that nutty flavor and chewy texture we all love.
What makes brown rice truly special is how versatile it can be. It gives you twice the protein and fiber of brown rice when compared to some alternatives, but its mild taste means it pairs beautifully with everything from stir-fries to breakfast bowls. Whole wheat flour and brown rice tend to have lower carbon footprints than their refined counterparts, so you’re helping the planet while nourishing your body.
Quinoa: The Complete Protein Powerhouse
Greenwald points out that quinoa is a complete protein source, with all nine amino acids that our bodies need to obtain from foods we eat. This tiny seed (yes, it’s technically not a grain!) packs a serious nutritional punch that puts many other grains to shame. Quercetin and kaempferol have anti-inflammatory qualities and act as antioxidants in the body, meaning they help protect cells from damage caused by unstable molecules called free radicals.
The beauty of quinoa lies in its adaptability. Pronounced “KEEN-wah,” this versatile, gluten-free grain is actually an edible seed. It is a healthier substitute for white rice, and can be eaten as a hot breakfast dish, a base for salad, an addition to soup and much more. There are over 100 kinds of quinoa. White and yellow types have the mildest taste; black quinoa has the most intense flavor.
Oats: More Than Just Breakfast
Oats deserve way more credit than just being breakfast food. Oats significantly improved cholesterol in studies focusing on people with diabetes, proving their heart-healthy reputation isn’t just marketing hype. Teff and oats are especially high in manganese, essential to the formation of bone and cartilage and to many other functions.
The fiber in oats is particularly impressive. Barley is high in beta glucans, a type of soluble fiber that dissolves in water and forms a gel-like substance in your gut, and oats share this same beneficial fiber type. Toast them and use oats in place of arborio rice in risotto for a creative twist on the classic dish. Try whole oats as a healthy alternative to breadcrumbs used as extenders in hamburgers or meatloaf.
Barley: The Ancient Fiber Champion
Barley is highest in fiber among many whole grains, making it an absolute champion for digestive health. This soup staple is one of the oldest grains in humanity. Ancient Egypt prized it so much that they buried mummies with barley necklaces. That’s some serious historical credibility right there!
What’s fascinating about barley is its versatility in modern cooking. It contains gluten, so if you have celiac disease, you’ll have to avoid it. Soaking or sprouting barley gives you even more benefit by making its nutrients more absorbable by the body. Add texture to soup with whole grain barley instead of white rice for an easy upgrade to your favorite recipes.
Amaranth: The Aztec Superfood
High-protein amaranth has been eaten in South America for thousands of years, and legend has it that the Aztecs referred to amaranth as the “food of immortality”. Talk about a grain with some serious street cred! Amaranth provides about 13 grams of protein per 100 grams, making it one of the protein powerhouses in the grain world.
The coolest thing about amaranth? You can pop amaranth like popcorn. Imagine having a healthy snack that’s both fun to make and incredibly nutritious. You can use the same amount of amaranth flour as regular flour in most recipes, making it perfect for gluten-free baking adventures. The top five grains for iron are: quinoa, amaranth, oats, enriched rice, millet and barley. The top grains for zinc (an important immune-booster) are: wild rice, rye, amaranth, oats, and quinoa.
Buckwheat: Not Actually Wheat
Here’s something that might surprise you: 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. This unique origin story makes buckwheat special in ways most people don’t realize. Buckwheat has all nine essential amino acids, which makes it a whole protein, and is big in B vitamins.
The nutty, earthy flavor of buckwheat makes it perfect for hearty dishes. It’s best known as an ingredient in healthy pancakes and soba noodles. Pro tip: Toasted buckwheat makes a good substitute for croutons to add crunch to salads. That’s the kind of creative cooking hack that can transform an ordinary salad into something special.
Millet: The Tiny Nutritional Giant
Millet — a tiny, hard grain — is the main ingredient in bird seed. However, it is also a protein-rich whole grain eaten by people in many countries around the world. Millet, as a crop, is lauded for its hardiness and ease of cultivation. Don’t let its association with bird food fool you—this grain is incredibly nutritious for humans too.
Millet is loaded with manganese, a mineral that keeps your bones and brain healthy. Millet significantly improved body weight in diabetes studies, showing its potential for weight management. This is an umbrella term for a group of related grasses with small seeds. There are many kinds of millet, including pearl, foxtail, proso, and finger. It’s used to make flatbreads in India and porridge and beer in Africa. You can use millet flour for gluten-free pancakes, muffins, and other dishes.
Wild Rice: The Antioxidant Powerhouse
Despite its name, this isn’t rice but an aquatic grass seed. Wild rice grows naturally along waterways in almost every state in the U.S. This misconception about wild rice being actual rice is pretty common, but its true nature makes it even more interesting nutritionally speaking.
The antioxidant content in wild rice is absolutely mind-blowing. It also packs whopping 30 times more antioxidant power than white rice. That’s not a typo—thirty times more! It gives you twice the protein and fiber of brown rice, but less iron and calcium. Plus, wild rice has a relatively low amount of fat so it stays fresher longer.
Bulgur: The Quick-Cooking Wonder
Bulgur, Greenwald explains, is cracked wheat that has been partially cooked and then dried. But it’s incredibly versatile, and its fast cooking time (10 minutes) makes it a nutritious go-to for busy people who want to incorporate whole grains into their diet. In our fast-paced world, having a whole grain that cooks in just ten minutes is like finding nutritional gold.
Much like pasta, bulgur comes to life after 10 minutes in hot water. It has a nutty flavor and chewy texture. You most likely have tasted bulgur in tabbouleh, the Mediterranean salad. It has more fiber than quinoa, oats, and millet to help keep your bowels healthy and may help lower your risk for some cancers. It can be added to homemade veggie burgers or vegetarian chili. It makes a good filler for meatballs and meatloaves.
Farro: The Roman Soldier’s Fuel
Roman soldiers used to eat it as part of their army ration. Today, farro is the main ingredient in some of the world’s best pastas. If it was good enough to fuel the Roman army, it’s definitely good enough for our modern meals! Farro is an ancient wheat-based grain that has become increasingly popular. Per 3.5 ounces (100 grams), uncooked emmer farro packs impressive nutritional benefits.
Also called emmer, a quarter cup of it has 7 grams of protein and fiber, plus 10% of the iron, magnesium, and B vitamins you need every day. 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.
Teff: The Ethiopian Treasure
This poppy seed-size ancient grain comes from grass that grows mostly in Ethiopia and Eritrea. Teff flour is used to make the east African flatbread injera. It has three times the calcium of other grains. And since teff is too tiny to process, it’s always whole. The fact that it’s naturally always whole grain is pretty amazing—no processing can take away its nutritional benefits!
Although teff grains are tiny, they’re packed with important nutrients, such as iron and magnesium. They are also one of the few grains that boast vitamin C, a nutrient vital for immune and bone health. In Ethiopia, conditions like iron deficiency anemia are quite rare, possibly due to this nation’s high consumption of teff grains. You can make an overnight porridge with teff by adding water and putting it in the refrigerator overnight. When prepared like rice, teff can be ready in 15 or 20 minutes.
Sorghum: The Drought-Resistant Hero
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. In a world increasingly concerned about sustainable agriculture, sorghum stands out as a real environmental champion.
Unlike many other grains, sorghum is naturally gluten-free and can be easily ground into flour for gluten-free baking. Its mild flavor makes it very versatile. It’s a key food for people in Africa. In the Middle East, it’s made into bread and couscous. And in the U.S., this gluten-free grain is popular among those who have celiac disease, autism, ADHD, or irritable bowel syndrome. You can pop sorghum and eat it like popcorn or use its flour in bread, pizza, and baked goods.
Spelt: The Ancient Wheat Alternative
Whole spelt (big farro) is a type of wheat. This ancient grain is cultivated for centuries—and in some cases, millennia—before the development of modern wheat varieties. Unlike today’s common wheat, which has been selectively bred for higher yields and ease of processing, this ancient variety has remained largely unchanged and are valued for their distinct flavours, higher nutrient density, and adaptability to different growing conditions.
Spelt and teff are excellent sources of dietary fiber. Teff is particularly rich in minerals like calcium and has a high fiber content. Spelt can be used in place of common wheat in most recipes, making it an excellent option for those who want to explore ancient grains without completely changing their cooking routine. Many ancient grains, including barley and spelt, are rich in B vitamins, which play crucial roles in energy metabolism.
