The 10 Healthiest Whole Grains You Should Buy

Unlike refined grains, which are often found in sweet processed goods, whole grains have not been depleted of the bran, endosperm, and germ, which are three essential components. Because of these three nutrients, whole grains are far more nutrient-dense than their refined equivalents. They are high in vitamins, minerals, antioxidants, and dietary fiber.

"Whole grains are an essential part of a nourishing diet, "says deputy director of the Good Housekeeping Institute Nutrition Lab and registered dietitian Stefani Sassos. "Whole grains, which are high in fiber, provide a number of health advantages, including improved glucose management and support for digestion. Replace part of your diet's refined carbs with 100% whole-grain alternatives to keep things simple.

Including whole grains in your diet may aid in reducing your risk of developing health issues including heart disease, diabetes, colon cancer, and asthma. Lowering your consumption of refined carbohydrates may also lower your chances of stomach and colon cancer.

Both soluble and insoluble fiber may be found in abundance in oats. Oats include soluble fiber known as beta-glucan, which is regarded as a prebiotic that may increase the number of beneficial gut bacteria and reduce LDL (bad) cholesterol, lowering the risk of cardiovascular disease. However additional study is required, it has even been shown in recent trials to be successful for lowering blood pressure. Avenanthramide, a polyphenol antioxidant that may protect the heart, is also notably abundant in oats.

Oat groats, steel-cut oats, and rolled oats will all provide more fiber than quick oats even though they will need more time to prepare. Choose flavored oatmeal with reduced added sugar content if you like it. Better still, get the unsweetened kind and add cinnamon, fruit, and nuts for sweetness and crunch.

83 calories, 14 grams of carbs, 2 grams of fiber, and 3 grams of protein are in one half cup of prepared normal or fast food.

Freekeh

According to the U.S. Department of Agriculture, this Arabic grain is a low-carb variant of ancient wheat that provides protein and more fiber than brown rice. Young freekeh kernels are picked, then they are roasted. Compared to other grains, they may have higher levels of vitamins and minerals, such as immune-boosting selenium. Resistant starch, a prebiotic that may assist in promoting the development of beneficial bacteria to facilitate digestion, may also be present in freekeh. Look for it on Amazon, at natural food shops, and in Middle Eastern marketplaces.

Integrated Barley

The prebiotic beta-glucan is also present in barley, which is similar to oats in that it is an excellent source of soluble fiber. According to studies, beta-glucan helps decrease blood sugar and LDL (bad) cholesterol levels. Further research has shown that the antioxidants and phytochemicals in barley may reduce the chance of developing certain illnesses. If you want to offer quick-cooking barley as a side dish, try adding raisins or dried apricots. As long as the barley is whole grain and not "pearled," which means the bran and germ have been removed, it should be OK.

Nutritional information per 1/4 cup, hulled and raw: 162 calories, 33 grams of carbs, 8 grams of fiber, and 6 grams of protein.

Buckwheat

Although having the word "wheat" in its name, this whole grain is naturally gluten-free, thus many persons with celiac disease may consume it (as are quinoa and amaranth). And buckwheat is one of the greatest grain-based sources of manganese, which improves brain function, and magnesium, a wonder mineral that helps everything from reduce PMS symptoms to enhance nerve activity. Now that's a wonderful justification to indulge in a delicious buckwheat pancake!

Nutritional information (1/2 cup uncooked, roasted groats): 283 calories, 61 grams of carbs, 8.5 grams of fiber, and 9.5 grams of protein.

Bulgur

Despite the fact that during processing, up to 5% of the bran of bulgur may be removed, it is theoretically still regarded as a whole grain. But since it's so healthy for you, we're adding it to the list. The grain is a fantastic source of magnesium and iron and is used to produce tabbouleh salad. The fiber and protein powerhouse, which provides approximately 75% of the daily need for dietary fiber and 25% of the daily requirement for protein, may be thrown in salads or soups. Additionally, it cooks in a short amount of time.

Quinoa

This traditional South American superfood is actually a seed, not a grain, yet it has more protein than any other grain! In fact, it contains all nine necessary amino acids, making it one of the few plant sources of complete protein. The substance contains 522 mg of omega-3 fatty acids in each uncooked cup (about three servings). Its mild, nutty taste will probably be appreciated by your family as a change of pace during supper. Also, it stores well, making it simple to pack a make-ahead lunch for work or school.

111 calories, 20 grams of carbs, 2.5 grams of fiber, and 4 grams of protein are the nutritional values for half a cup of cooked food.

Rice, Wild

Although it cooks and looks like rice, wild rice is technically not rice. It is really a particular species of aquatic grass' seed. In fact, the US Food and Drug Administration just recognized it as a whole grain a few years ago. It has fiber, is high in protein, vitamins, and minerals. In addition, it has 9 to 13 times as many antioxidants as white rice.

While it takes a little longer to cook than some other grains, you may combine it with other kinds of rice or use it in lieu of white or brown rice. Serve it with vegetables, poultry, or fish for a heart-healthy, well-balanced dinner.

Information on calories, carbs, fiber, and protein per half cup of cooked food is 83 calories, 17.5 grams, and 3 grams.