With all the hype around protein, many people sleep on whole grains. Some examples of whole grains include oatmeal, farro and whole wheat. These foods contain a lot of fiber, vitamins and minerals. Whole grains can help boost your exercise and support digestion (9).
That’s not all: “Fiber-rich whole grains will help you stay longer and support your energy levels,” said Melissa Jaeger Rd, LD and head of nutrition at MyFitnessPal. This is good news for anyone on the weight loss journey.
Ready to add some new items to your grocery list? Let’s explore seven nutrient-rich whole grains, their health benefits, and easy ways to enjoy them. It’s time to make your pantry full-grain glitter!
What is whole grain?
As the name suggests, whole grains are plants that retain all three parts of their structure: bran, bacteria, and endosperm. This makes them more nutritious than delicate grains. The treatment takes a lot of good stuff out of refined grains.
When you add whole grains to your plate, you add fiber. This can help regulate blood sugar (9).
The main difference between a whole whole grain and a whole grain food made from flour is a whole whole grain. Some examples of the whole grain are usually intact, and are Farro, Bulgur and oats. These are cooked and eaten forms, very close to their nature.
Other examples of whole grain foods include foods such as whole wheat bread. Katherine Basbaum, registered dietitian at MyFitnessPal, explained that whole wheat bread still contains beneficial whole grains, but first ground it into flour to make flour.
Complete whole grains and foods made primarily from whole wheat flour are full of fiber and are often considered good for you.
The Difference Between Whole Grain and Refined Grain It boils down to how many original complete grains existBasbaum (9) said.
“Whole grains are whole grains, which include bran, bacteria and endosperm. These ingredients are responsible for fiber, healthy fats, vitamins and minerals,” Basbaum said.
What about refined grains?
Many people prefer refined grains because the refining process provides a softer, fluffy texture and has a longer shelf life. What don’t like for classic French bread or pancake piles? And you can enjoy these foods in moderation.
“Remember that processing refined cereal products like white bread to the endosperm left is the endosperm, which does provide some nutrition, but nothing like what you get from the triangular delta of whole cereal foods.”
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7 examples of whole grains
Whole oats
There are three common variants of oats:
Whole oats Usually refers to the oatmeal of the whole oat, and the whole grain is intact. Rolling oats Oats you are probably most familiar with. They steam and flat. Instant Oats Pre-cooked and thinner for quick preparation, making them more processed but convenient.
All oats provide a stable energy supply due to their complex carbohydrate and fiber content. Plus oats contain iron, magnesium and B vitamins (1).
How to cook oats:
To cook oats, it depends on the type of oats. The way you cook your oats depends on the type of oats you use.
- Whole oats: These are the longest times (30 minutes on the stovetop) and are by no means ideal for overnight oats unless pre-cooked or soaked for a few hours.
- Rolling oats:Cook a cup of oats over low heat, top with two cups of water or milk on the stove for about 10 minutes.
- Instant Oats: These are pre-cooked and require only hot water or milk for a few minutes – no stovetop is required.
- Whole oats (oatmeal): These require the longest cooking time, usually take 30-45 minutes, and are more suitable for grinding than overnight oats.
For faster preparation, soak in your favorite milk in the refrigerator and try overnight oats.
How to use oats:
Enjoy oats with fruits and nuts for breakfast, or try delicious oatmeal by adding toppings like avocado, eggs, and cheese. You can also use oats as a supplement for smoothies, homemade granola or whole grain toppings for yogurt.
Faro
Farro contains protein, fiber and magnesium, making it an excellent choice for energy and digestion. Additionally, it contains an antioxidant lutein, known for its health properties that promote brain and cardiovascular health (2).
Its nutty flavor and chewy texture make it satisfying and easy to use as a versatile whole grain.
How to Cook Faro:
To cook this cereal, cook a cup of Farro in two and a half cups of water for about 20-30 minutes until tender, and drain the excess water.
How to use farro:
Faro works well in salads, cereal bowls or soup. Pour a quick lunch with grilled vegetables and lemon vinaigrette, or use grilled chicken or fish as a hearty side.
Reward tip: Prepare large batches of different meals that have been repurposed throughout the week.
About the Expert
Caroline Thomason, Rd, is a diabetes educator who combines her love of nutrition with her ability to make health accessible. She has been in the industry for 12 years and she has published in over 40 publications, CPG consultants and consultants, speakers, broadcast spokespersons and recipe developers.
MS, RD Katherine Basbaum Is MyFitnessPal’s food data curator. She received her Master of Nutrition Communications from the Friedman School of Nutritional Science and Policy at Tufts University and completed her dietary internship at UVA Health, where she also worked as a nutrition consultant for heart patients.
Melissa Jaeger Rd, LD He is the nutrition director of Myfitnesspal. Melissa received her Bachelor of Diet (DPD) from St. Benedict College and completed her dietary internship through Iowa State University. In May 2024, she was recognized as the Best Dietitian of the Year awarded by the Minnesota College of Nutrition and Diet.
barley
Barley is a fiber superstar with soluble fiber that supports heart health and helps regulate blood sugar. It is also a good source of selenium, magnesium and B vitamins (3).
Like oats, barley is a source of beta-glucan and is associated with increased cholesterol levels (3).
How to cook barley:
To cook the barley, cook a cup of barley in 3 cups of water for 25-30 minutes until tender and chewy.
How to use barley:
You can use barley as the basis for the cereal salad in soups and stews, or mix it with roasted vegetables and olive oil. This is also a great addition to a casserole or filling due to its chewy texture.
Bourgul
Bulgur is another whole grain with high fiber content, making it a heart-healthy and weight-loss-friendly option (4). It also cooks quickly and is perfect for busy schedules.
How to cook Bulgaria:
Bulgur doesn’t need to be boiling. You just need to soak it to rehydrate. Pour boiling water on 1 cup of burgul, cover, and let stand for 10-15 minutes until fluffy.
How to use Buulgar:
Bulgur is the star of the cereal and grass salad Tabbouleh, but can also be used in cereal bowls, stuffed with chili peppers or as a basis for quick stirring. Pair it with roasted chicken or roasted chickpeas to balance it.
Wild rice
Wild rice is rich in antioxidants, fiber and protein. Additionally, it has investigated its anti-inflammatory properties and its association with improving insulin resistance (5).
Wild rice also has lower calories and carbohydrates compared to other grains, making it a nutritious option. Wild rice tends to mix together with a colored choice as well as a black, red and brown wild rice flour.
How to cook wild rice:
Wild rice does take more time to cook because it has thick bran. Cook a cup of wild rice in three cups of water for 45-50 minutes until tender.
How to use wild rice:
This cereal adds a nutty and chewy texture to salads, soups and casseroles. Wild rice is paired with mushrooms, cranberries or pecans for earthy dishes.
brown rice
Brown rice is another whole grain staple served with fiber, magnesium and selenium to support digestive, heart health and stable energy levels (6).
Brown rice has a lower glycemic index (or the rate at which food feeds a person’s blood sugar) compared to white rice and may easily help manage blood sugar levels (6).
How to cook brown rice:
To cook rice, cook a cup of brown rice in two cups of water for about 40-50 minutes until water is absorbed.
How to use brown rice:
Brown rice is so versatile, using it as the basis for stir-fry, burrito bowls or casserole dishes. You can also mix it with herbs and spices to provide a delicious side dish.
Quinoa
Quinoa is a complete protein, which means it contains all nine essential amino acids. Often, plant-based foods are incomplete sources of protein, making quinoa a healthy choice for providing fiber and protein. In addition to being rich in fiber, it also contains magnesium and iron, making it a nutrient-rich source of carbohydrates (7).
Quinoa is one of Basbaum’s favorite whole grains. When using this cereal as the basis for meals, she recommends cooking more flavor by in low-sodium soup rather than pure water.
How to Cook Quinoa:
To cook, rinse a cup of quinoa and cook in two cups of water for about 15 minutes until liquid is absorbed.
How to use quinoa:
Once cooked, fold some chopped herbs and fond cheese and serve with grilled vegetables, grilled chicken or fish.
FAQs (FAQs)
What are the examples of whole grains?
Examples of whole grains include oats, farro, barley, bourgour or brown rice.
Is oatmeal considered whole grain?
Yes, oatmeal is a whole grain made from oats that retains its nutrient-rich bran and germ.
Are potatoes whole grains?
No, potatoes are starchy vegetables, not cereals. But when balanced with protein, healthy fats and vegetables, they can still be part of a healthy diet.
Bottom line
Incorporating whole grains into meals is an easy way to add nutrition, especially if you exchange refined grains for the entire selection. Examples of whole grains are oats, farro, barley, bourgour, wild rice, brown rice and quinoa.
They are full of fiber, vitamins and minerals, ranging from heart health to better digestion. Whether you are making salads, soups, or bowls, these grains can be seamlessly suited to a healthy lifestyle.
Nutritionist-approved guide to whole grains: 7 must-try options and how to make them delicious appear on the MyFitnessPal blog.
