We all know that grains are generally considered “healthy,” but the details often get a bit murky. To clear up the confusion, nutritionist Eli Brecher explains why these foods are nutritional powerhouses, how they benefit the body, and which ones deserve a regular spot on your plate.
A grain is technically the edible seed of grasses like wheat, oats, rice, corn, and barley. Each grain consists of three key parts: the bran (the fiber-rich outer layer), the germ (the nutrient-dense core packed with vitamins, minerals, and healthy fats), and the endosperm (the starchy center).
The difference between a “whole” grain and a refined one lies in how much of the original seed remains. A whole grain keeps all three parts intact, providing the complete package of fiber, B vitamins, antioxidants, and minerals. When grains are refined—like in white bread or white rice—the bran and germ are removed, leaving mostly just the starch.
Research backs up the benefits of keeping grains whole. A review of studies published in the Journal of Chiropractic Medicine found significant positive effects of whole grains on reducing the risk of type 2 diabetes, cardiovascular disease, and certain cancers, alongside improvements in body weight and waist circumference. Based on these findings, experts often recommend two to three servings (30 to 45 grams) of whole grains daily.
Whole grains are one of the best sources of dietary fiber, a nutrient many people lack. Fiber feeds beneficial gut bacteria, supports digestion, and aids in immunity, mood regulation, and hormone balance. Additionally, grains provide slow-release energy and essential minerals like magnesium, zinc, and iron.
Here are 8 of the best grains to add to your diet, along with their key benefits:
Quinoa
Often grouped with grains, quinoa is actually a seed that cooks up fluffy and light. It is one of the few plant sources that is a complete protein, meaning it contains all nine essential amino acids our bodies cannot produce on their own. It is also an excellent gluten-free option that works well in salads or as a side dish.
Barley
This grain has a chewy texture and a nutty flavor that makes it perfect for soups and stews. Barley is particularly high in fiber, specifically beta-glucan, which can help lower cholesterol levels and support heart health. It is also great for keeping you feeling full for longer periods.
Millet
Millet is a small, round grain that is naturally gluten-free. It is known for being gentle on the digestive system and is a good source of iron and phosphorus. Recent reviews suggest that millet consumption can help correct metabolic disorders and may assist in treating anemia and calcium deficiency, making it particularly useful for pregnant women and children.
Oats
A breakfast staple for many, oats are rich in beta-glucan, a type of soluble fiber that supports gut health, balances blood sugar, and manages cholesterol. Scientific reviews have highlighted oats as a promising functional food with benefits for heart health, skin conditions, and inflammation.
Farro
Also known as emmer, farro is an ancient wheat grain with a distinct nutty taste and a chewy texture. It is packed with fiber, protein, and iron. Because it is hearty, it helps promote satiety, making it a great addition to salads or as a substitute for rice in risotto-style dishes.
Buckwheat
Despite its name, buckwheat is not related to wheat and is gluten-free. It has been shown to have various health advantages; one study even indicated that daily consumption could help reduce insulin resistance in patients with type 2 diabetes. It has a robust, earthy flavor and is often used in noodles (soba) or as porridge.
Brown Rice
While white rice is stripped of its nutrients, brown rice retains the bran and germ. This makes it a better option for sustained energy release, helping to balance blood sugar levels. It supports a healthy gut microbiome and serves as a versatile base for stir-frys and curries.
Rye
Rye is most commonly found in dense, dark breads. It is incredibly rich in fiber, which supports regular digestion and provides long-lasting energy. Choosing rye bread over white wheat bread is an easy way to increase your intake of whole grains and keep your energy levels stable throughout the day.
How to Eat Them
To get the most out of these grains, try to pair them with a source of protein and healthy fats. For example, have oats with Greek yogurt and nut butter, add quinoa or buckwheat to salads for lunch, or serve brown rice, barley, or farro with dinner to support blood sugar balance and gut health.
