NUTRITION u Evidence Based

14 Healthy Whole-Grain
Foods (Including Gluten-
Free Options)
By Ryan Raman, MS, RD — Updated on February
24, 2023

If you eat a lot of refined grains, like

white bread or pasta, try swapping
them out for these whole-grain
alternatives to boost nutrition in your
diet.

Grains are a staple food in households around the

world.

They have three parts: the bran (the nutritious

outer layer), the germ (the seed’s nutrient-rich
embryo) and the endosperm (the germ’s food
supply, which is high in starchy carbs).

Whole grains are simply grains that have all three

parts intact. They’re typically high in iron,
magnesium, manganese, phosphorus, selenium, B
vitamins and dietary fiber (1).
:
 Interestingly, choosing whole grains over refined
grains has been linked to lower risks of heart
disease, type 2 diabetes, cancer and more (2 ,
3 , 4 , 5 ).

Here are 14 healthy whole-grain foods.

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1. Whole Oats
:
 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 antioxidant has
been linked to a reduced risk of colon cancer and
lower blood pressure (6 ).

Oats are also a great source of beta-glucans, a

type of soluble fiber that aids digestion and
nutrient absorption. An analysis of 28 studies
discovered that diets rich in beta-glucans can
lower “bad” LDL cholesterol and total cholesterol
(7 ).

Just make sure to choose whole oats, such as

steel-cut oats, oat groats and rolled oats. Other
types of oat like instant oatmeal are more
processed and may contain unhealthy added
sugar.

Summary Oats
are a healthy whole grain packed with
nutrients. They’re also a great source of
beta-glucans, a type of soluble fiber that
has been linked to various health
benefits.
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2. Whole Wheat
Whole wheat is a popular and incredibly versatile
cereal grain.

It’s a key ingredient in baked goods, pastas,

noodles, couscous, bulgur and semolina.

Though wheat is very popular, it’s also highly

controversial due to its gluten content. Gluten is a
protein that can trigger a harmful immune
response in certain people (8 ).

However, if you belong to the majority of people

who can tolerate gluten, whole wheat is a great
:
 addition to your diet, as it’s a rich source of
antioxidants, vitamins, minerals and dietary fiber
(1).

Be careful to only select foods labeled “whole

wheat,” rather than just “wheat.”

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.

Summary Whole
wheat is a nutritious alternative to regular
wheat and a rich source of
antioxidants, vitamins, minerals and
dietary fiber.

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3. Whole-Grain Rye
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 (1, 9, 10 ).

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) (9).

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 (11 , 12 ).

Rye flour comes in several forms such as light,

medium, dark, rye meal and pumpernickel. Both
light and medium varieties are typically more
refined and not considered whole grain, while
dark rye flour, rye meal and pumpernickel flour
are more likely to be whole grain.

That said, it’s best to look for the word “whole” on

rye flour when shopping as some manufacturers
may add refined rye grain flour to the mixture.

Summary Whole
rye is a healthy whole-grain alternative to
wheat. It comes in many forms, but
only dark rye flour, rye meal and
pumpernickel flour are considered whole
grain.

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4. Buckwheat
Though its name may try to fool you, buckwheat is
not related to wheat.

It’s a pseudocereal, which means it’s a seed that’s

used in a similar way to cereals.

Buckwheat seeds are packed with nutrients such

as manganese, magnesium, copper, phosphorus,
iron, B vitamins and fiber. They’re also naturally
gluten-free (13).

What’s more, buckwheat’s husk is a great source

of resistant starch, which is a type of dietary fiber
that passes to your colon where it feeds your
healthy gut bacteria (14 ).
:
 Research has shown that resistant starch can
improve blood sugar control and digestive health
and aid weight loss and heart health (15 , 16 ).

To cook buckwheat, simply add one cup of the

groats (kernels) to two cups of water and bring to
a boil. Reduce the heat and let the groats simmer
for 10–15 minutes or until tender.

Summary Buckwheat
is a gluten-free whole grain that’s packed
with nutrients. It’s also a good
source of resistant starch, which feeds
your healthy gut bacteria.

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 5. Bulgur Wheat (Cracked Wheat)
Bulgur wheat, commonly known as cracked
wheat, is popular in Middle Eastern cuisine.

This whole grain is often added to soups, stuffed

vegetables and salads such as tabbouleh. It’s
prepared similar to rice, but its texture more
resembles couscous.

Bulgur is low in fat and packed with minerals such

as magnesium, manganese and iron. It’s also a
great source of fiber providing 8.2g or 33% of the
DV per cooked cup (182g) (17).

Research has linked higher intakes of bulgur and

other whole grains to less inflammation and a
lower risk of heart disease and cancers like
colorectal cancer (18 , 19 ).

However, bulgur wheat contains gluten, which

makes it unsuitable for a gluten-free diet.

Summary Bulgur
or cracked wheat is a popular, nutrient-
rich whole grain used in Middle Eastern
cuisine. It’s commonly added to soups,
:
 stuffed vegetables and salads like
tabbouleh.

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6. Millet
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. It’s also naturally gluten-free
:
 (20).

Research has linked millet intake to health

benefits such as reduced inflammation, lower
blood triglycerides and improved blood sugar
control (21 , 22 ).

Although it’s thought of as a cereal, millet is a

grain that’s classified as a pseudocereal. Some
believe it to be a whole-grain cereal because it’s
consumed in a similar way (23).

Summary Millet
is an ancient seed that’s classified as a
pseudocereal, as it’s consumed in a
similar way to cereals. It’s incredibly
nutritious and gluten-free.

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7. Whole Barley
Barley is a versatile cereal grain that has been
consumed for thousands of years.

While it’s not as popular as other whole grains, it’s

incredibly healthy.

Barley is available in two main forms: whole (or

hulled) barley and pearled barley. However, only
hulled barley is considered a whole grain, as it’s
minimally processed.

Hulled barley is high in minerals such as selenium,

manganese, magnesium, zinc, copper, iron,
phosphorus and potassium, as well as B vitamins
and fiber (24).
:
 One cup (148 grams) of whole barley flour
provides 14.9 grams of fiber, or 60% of an adults’
DV (25).

It’s worth noting that barley contains gluten, so it’s

unsuitable for a gluten-free diet.

Summary Whole
barley is a healthy whole grain that has
been used for thousands of years. Only
whole (hulled) barley is considered whole
grain, while pearled barley is
refined.

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8. Spelt
Spelt is an ancient whole wheat that has been
grown for thousands of years.
:
 Nutritionally, spelt is similar to modern whole
wheat and a rich source of manganese,
magnesium, phosphorus, zinc, iron, B vitamins
and fiber. However, it has slightly more zinc and
protein, compared to whole wheat (26).

Like all other grains, spelt contains antinutrients,

such as phytic acid, which can reduce the
absorption of zinc and iron from your gut. This is
not a big concern for adults on a balanced diet, as
other foods provide more zinc and iron, but it can
be a problem for vegetarians and vegans.

Fortunately, you can reduce antinutrients by

sprouting, fermenting or soaking the grains.

It’s also important to note that spelt contains

gluten and is thus unsuitable for a gluten-free diet.

Summary Spelt
is a nutritious, ancient whole grain that’s
becoming more popular. Though it
contains antinutrients, such as phytic
acid, they can be reduced by sprouting,
fermenting or soaking the grains.

9. Quinoa
Quinoa is a South American grain that has been
:
 hailed as a superfood.

This ancient grain is packed with more vitamins,

minerals, protein, healthy fats and fiber than
popular grains such as whole wheat, oats and
many others.

Quinoa is also a great source of antioxidants, such

as quercetin and kaempferol, which can neutralize
potentially harmful molecules called free radicals.
These molecules have been linked to chronic
diseases like chronic inflammation, heart disease
and cancers (27 , 28 ).

What’s more, quinoa is among the few plants that

provide complete proteins, which means it
contains all nine essential amino acids. This
makes it a great option for vegetarians and
vegans.

Though people use quinoa like a cereal, it’s really

a pseudocereal — a seed that is nutritionally
similar and consumed in a similar way to cereal
grains (29 ).

Summary Quinoa
is often called a superfood because it’s
loaded with vitamins, minerals, fiber
and antioxidants. Though it’s thought of
as a cereal, it’s really a pseudocereal
— a seed that is consumed in a similar
:
 way to cereal grains.

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10. Brown Rice

Brown rice is widely recognized as a healthier
alternative to white rice.

That’s because it’s a whole grain, meaning it

contains the entire grain including the bran, germ
and endosperm. Meanwhile, white rice has both
the bran and germ removed.

As the bran and germ are nutrient-rich, brown rice

contains more fiber, vitamins, minerals and
antioxidants — 3.5 ounces (100 grams) of cooked
brown rice pack 1.8 grams of fiber, while 3.5
ounces of white rice only provide 0.6 grams of
fiber (30, 31).

Brown rice is also naturally gluten-free, making it a

:
 great carb option for a gluten-free diet.

Research has linked several compounds in this

grain to some impressive health benefits.

For instance, brown rice contains lignans, which

are antioxidants that reduce heart disease risk by
reducing blood pressure, inflammation and “bad”
LDL cholesterol (32 ).

Summary Brown
rice is a healthier alternative to white rice,
as it contains the entire grain.
Conversely, white rice is stripped of its
bran and germ, making it less
nutritious. Brown rice may reduce heart
disease risk by various means.

11. Corn
Corn or maize (Zea mays) is an incredibly popular
whole grain.

It’s a staple food around the world and grown in

higher quantities than wheat and rice.

Whole, unprocessed corn is high in manganese,

magnesium, zinc, copper, phosphorus, potassium,
B vitamins and antioxidants. It’s also naturally
:
 gluten-free (33).

Corn contains lutein and zeaxanthin, which are

antioxidants abundant in yellow corn. Several
studies have found a link between these
antioxidants and a lower risk of macular
degeneration and cataracts, two leading causes
of blindness (34 , 35 ).

What’s more, corn contains a good amount of

fiber. One cup (164 grams) of boiled yellow corn
provides 4.6 grams of fiber, which is 18% of the
DV (33).

Summary 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.

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:
 12. Popcorn
Popcorn is one of the healthiest snack foods you
can eat.

It’s a special type of corn that pops under high

heat. Corn kernels contain a tiny amount of water,
which turns to steam when heated and causes the
kernels to burst (36).

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 (37).

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 (37).

It’s best prepared on your stove or in an air-

popper. Avoid purchasing prepackaged
microwave bags of popcorn as they may contain
potentially harmful chemicals (38 , 39 ).

In addition, some commercially prepared varieties

may be smothered in high amounts of unhealthy
fats, salt, artificial flavorings or sugar, turning this
healthy snack into something very unhealthy.
:
 Summary Popcorn
is a healthy snack that’s considered a
whole grain. It’s best homemade on your
stove or in an air-popper, as commercial
popcorn often has extra unhealthy
ingredients.

13. Whole-Grain Breads

Whole-grain bread products are an easy way to
add whole grains to your diet.

They’re widely available and come in many

varieties, such as rye breads, whole-wheat bread
rolls, whole-grain bagels, whole-grain tortillas and
others.

One particularly healthy whole-grain bread is

Ezekiel bread, which is made from a variety of
whole grains, such as wheat, millet, barley and
spelt, as well as several legumes.

What’s more, the grains and legumes in this bread

are sprouted, meaning they have been soaked in
water allowing them to germinate. This increases
their nutrient content and reduces antinutrients
that are commonly found in whole grains (40).

One thing to note is that many whole-wheat

:
 breads are made from wheat grains that have
been pulverized, which diminishes the beneficial
effects of whole grains. So if you purchase whole-
grain breads, it’s best to choose those with visible
grains or seeds.

Summary Whole-grain
bread products are an easy way to add
whole grains to your diet. Be sure to
select breads with visible grains or seeds,
as they’re more nutritious.

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14. Whole-Grain and Whole-Wheat

Pastas
Whole-grain pastas are made from the entire
wheat grain.
:
 That’s why they have more vitamins, minerals and
fiber than regular pasta. For instance, whole-grain
spaghetti have 2.5 times more fiber than regular
spaghetti (41, 42).

Thanks to their higher fiber content, whole-grain

pastas tend to be more filling (43 , 44 ).

However, they’re made from whole-wheat flour

that is pulverized.

This diminishes many of the beneficial effects of

whole grains, which means whole-grain pasta is
not as healthy as intact whole-grain foods like
quinoa and brown rice.

Nonetheless, if you choose to eat pasta, it’s better

to choose whole-grain over regular, as the former
contains fewer calories, more nutrients and has
more filling fiber.

Summary Whole-grain
pastas are another simple way to add
whole grains to your diet. They have
more
fiber than regular pasta, which can help
you stay full longer.

The Bottom Line

:
 Whole grains are minimally processed and thus
more nutritious than refined grains.

Replacing refined grains in favor of whole grains

has been linked to various health benefits, such
as a lower risk of chronic diseases like heart
disease, type 2 diabetes, cancers and more.

Fortunately, there are plenty of healthy whole-

grain options to choose from.

If refined grains are a part of your diet, try

swapping them for some of the whole-grain
alternatives listed above to reap their health
benefits.
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How we reviewed this article:

:
 HISTORY

Our experts continually monitor the health and

wellness space, and we update our articles when
new information becomes available.
Current Version

Feb 24, 2023

Written By
Ryan Raman

Edited By
Nizam Khan (TechSpace)

Jul 14, 2018

Written By
Ryan Raman

Edited By
Nizam Khan (TechSpace)

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