Corn: The Underestimated Powerhouse
You probably wouldn’t guess that popcorn counts as a whole grain, but it does! 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. While corn often gets overlooked in healthy eating discussions, whole corn kernels pack quite a nutritional punch.
Whole, unprocessed corn is very nutritious and packed with vitamins, minerals, fiber and antioxidants. Two antioxidants of interest are lutein and zeaxanthin, which have been linked to a lower risk of certain eye diseases that can cause blindness. This makes corn particularly valuable for protecting your vision as you age. Just remember to choose whole corn products rather than the highly processed versions that dominate supermarket shelves.
Whole Wheat: The Foundation of Western Grains
Whole wheat contains the entire grain, including the fibrous husk, bran and endosperm. Conversely, regular wheat is stripped of the husk and bran, which are loaded with nutrients. The difference between whole wheat and refined wheat is staggering – you’re literally throwing away most of the nutrition when you choose white flour products. Researchers report that levels of major minerals were cut by nearly three-quarters in refined flour and breads made with refined flour compared with whole wheat. Additionally, milling and baking markedly reduced the amount of other nutrients, such as vitamin E, in both refined and whole wheat products compared with raw wheat kernels.
While whole wheat forms the backbone of many Western diets, it’s actually just scratching the surface of what grains can offer nutritionally. Whole wheat is a nutritious alternative to regular wheat and a rich source of antioxidants, vitamins, minerals and dietary fiber. However, it contains gluten, making it unsuitable for people with celiac disease or gluten sensitivity.
Brown Rice: The Familiar Friend
Brown rice has slightly more calories than white rice. But it also packs more protein and fiber. Eating brown rice can help lower cholesterol, control blood sugar, and promote good gut bacteria. As one of the most accessible whole grains worldwide, brown rice serves as an excellent starting point for anyone looking to incorporate more nutritious grains into their diet.
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. 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.
Bulgur: The Mediterranean Favorite
Bulgur, Greenwald explains, is cracked wheat that has been partially cooked and then dried. It’s the main ingredient in tabbouleh, a Middle Eastern dish flavored with mint, parsley and tomatoes. 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. This makes bulgur one of the most practical choices for busy weeknight dinners.
What sets bulgur apart is its convenience combined with solid nutrition. Since it’s pre-cooked, it requires minimal preparation time while still delivering the nutritional benefits of whole wheat. Bulgur is tasty with a simple dressing of lemon, olive oil, salt and pepper. It can be added to homemade veggie burgers or vegetarian chili. It makes a good filler for meatballs and meatloaves.
Sorghum: The Gluten-Free Champion
Many cultures enjoy this ancient cereal grain. 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. Sorghum’s versatility across different cultures speaks to its adaptability and nutritional value.
Sorghum is the fifth most consumed grain worldwide and a great source of nutrients. You can pop sorghum and eat it like popcorn or use its flour in bread, pizza, and baked goods. This grain offers particularly good value for people following gluten-free diets, as it provides substantial nutrition without any gluten-related concerns.
Rye: The Blood Sugar Regulator
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. This makes rye particularly appealing for people watching their carbohydrate intake while still wanting to enjoy grain-based foods.
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 (DV). Research shows that dietary fiber can slow down the absorption of carbs in your gut, causing a slow but steady rise in blood sugars, instead of spikes. This exceptional fiber content makes rye one of the top choices for blood sugar management.
Wild Rice: The Antioxidant Superstar
In fact, in an analysis of 11 samples of wild rice, it was found to have 30 times greater antioxidant activity than white rice. This incredible antioxidant content puts wild rice in a league of its own when it comes to fighting cellular damage and inflammation. For those seeking a plant-based protein source, wild rice is a game-changer. With 6 grams of protein per quarter cup, it offers a substantial boost to your protein intake. This makes it an excellent choice for vegetarians and vegans looking to meet their protein requirements in a delicious and nutritious way.
Wild rice is, in fact, not a rice at all. It is an aquatic grass. Wild rice is a natural, non-genetically modified (non-GMO) grain, ensuring that it retains its pure and unaltered form. Additionally, it is inherently gluten-free, making it a safe and nutritious choice for individuals with gluten sensitivities or those following a gluten-free lifestyle.
Spelt: The Ancient Wheat Alternative
Spelt contains copper, selenium, and vitamins B1(thiamin). Like most whole grains, it is also high in carbs and an excellent source of dietary fiber. Though it is nutritionally similar to wheat, comparisons have shown it to be slightly higher in zinc and protein. This slight nutritional edge over regular wheat makes spelt an interesting choice for people who can tolerate gluten.
Spelt provides a rich source of carbohydrates, protein, fiber, zinc, and iron as a whole grain. Research connects increased consumption of whole grains like spelt with a reduced risk of stroke, heart attack, and type 2 diabetes. Whole grains, like whole spelt, are considered to be very healthy for most people. They are an important source of carbs, protein, fiber, and essential nutrients like iron and zinc. Research consistently links higher intakes of whole grains with lower risk of stroke, heart attack, type 2 diabetes, and even some cancers.
Freekeh: The Green Wheat Wonder
This Arabic grain is a low-carb form of ancient wheat that contains protein and has more than four times the amount of fiber than brown rice, according to the U.S. Department of Agriculture. Freekeh kernels are harvested while they’re young and then roasted. They may contain more vitamins and minerals, such as immune-boosting selenium, than other grains. The early harvesting process seems to lock in exceptional nutritional density.
Freekeh may also contain resistant starch which is a prebiotic that can help to stimulate the growth of healthy bacteria to aid in digestion. Freekeh is another form of wheat. The grain is harvested while still green, and roasted for a superb flavor. It can be used in recipes calling for quinoa, wheatberries or farro. This makes freekeh a versatile option that brings both nutrition and flavor to your meals.
Kamut: The High-Performance Ancient Grain
Per ½-cup serving, farro delivers more protein (about 3.5 g) and fiber (about 3.5 g) than brown rice. So does Kamut, providing almost 5 g of protein and 3.7 g of fiber per half cup. Khorasan wheat, also known as kamut, is a high-fiber, nutrient-dense grain that is linked to health benefits. Kamut may be especially beneficial for reducing blood sugar levels and heart disease risk factors like LDL (bad) cholesterol.
A 4-week study in 22 people found that a kamut-based diet suppressed hormones that promote inflammation and reduced total cholesterol by 4%, LDL (bad) cholesterol by 8%, and blood sugar levels by 4%, compared to a semi-whole-grain diet. These impressive clinical results suggest that kamut might be one of the most therapeutically beneficial grains available. Kamut is an excellent source of phosphorus, an essential mineral involved in hundreds of cellular activities every single day. Consuming high-fiber foods like Kamut is effective for lowering cholesterol — making it a top cholesterol-lowering food — because fiber aids the digestive system and helps the body get rid of toxins and unwanted waste.
Quinoa: The Complete Protein Superstar
This gluten-free whole grain is technically a seed. Pronounced keen-wah, it’s rich in complete protein, fiber, manganese, phosphorus, magnesium, folate, and vitamin B1. What makes quinoa truly special is that it’s one of the few plant foods that contains all nine essential amino acids, making it a complete protein comparable to animal products.
Eating more healthy whole grains like millet, buckwheat, oats, and quinoa can improve your overall health and reduce your risk of diabetes and heart disease. The versatility of quinoa has made it incredibly popular in recent years, and for good reason – it cooks quickly, has a pleasant texture, and can substitute for rice in virtually any dish while providing superior nutrition.
Buckwheat: The Heart-Healthy Pseudocereal
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. Many people living with celiac disease can tolerate this whole grain, because even though it has the word “wheat” in it’s name, it is naturally gluten-free (as are quinoa and amaranth). And buckwheat is one of the best grain-based sources of magnesium, a wonder mineral that does everything from ease PMS symptoms to improve nerve functioning; and manganese, which boosts brain power.
Despite its name, buckwheat provides exceptional nutrition for people seeking alternatives to traditional grains. Its complete protein profile puts it on par with quinoa, while its mineral content rivals some of the most nutrient-dense foods available. 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.
