With all the hype around protein, many people sleep on whole grains. A few examples of whole grains include oatmeal, farro and whole wheat. These foods contain lots of fiber, vitamins and minerals. Full grains can burn your workouts and support digestion (9).
And that’s not all: “Fiber -rich whole grains will help you keep you fuller longer and support your energy level,” says Melissa Jaeger, RD, LD and Nutrition Manager at MyFitnessPal. This is very good news for everyone on a weight loss trip.
Ready to add some new items to your grocery list? Let’s explore seven nutritious whole grains, their health benefits and simple ways of enjoying them. It’s time to give your pantry a whole grain glow!
What is whole grain?
As the name suggests are whole grain plants that retain all three parts of their structure: bran, germ and endosperm. This makes them more nutritious than refined grain. The treatment removes a lot of the good things from refined grains.
When you add whole grains to your plate, add fiber. And it can help regulate blood sugar (9).
The biggest difference between intact whole grains and whole grain foods made of flour is the intact whole grain. Some examples of whole grains that often enjoyed intact are Farro, Bulgur and Oats. These are cooked and eaten in a form that is very close to how they were in nature.
Other examples of full -grain food include foods like whole wheat bread. The whole wheat bread still contains the beneficial whole grains, but they have first painted for a flour to make the bread, explains Katherine Basbaum, a registered dietitian at MyFitnessPal.
Both intact whole grains and foods made primarily of whole grain flour are filled with fiber and are generally considered good for you.
The difference between a whole grain and a refined grain comes down to how much of the original, intact grain is presentsays bassbaum (9).
“The whole grain is the whole grain that includes bran, germ and endosperm. It is these components that are responsible for the fiber, healthy fats, vitamins and minerals, ”says Basbaum.
What about refined grain?
Many people enjoy refined grains because the refining process provides a softer, fluffier structure with a longer shelf life. What is it not to love by classic baguette or stabbed pancakes? And it’s fine to enjoy these foods in moderation.
“Just remember that a refined grain product such as white bread is treated to the point where all that remains is the endosperm that offers some nutrients, but nothing close to what you get from Klid-Tyrm-Endosperm Trifecta of a whole grain food,” says Basbaum (9).
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7 Examples of whole grains
Whole oats
There are three common variations of oats:
Whole oats Typically, refer to the entire oatmeal, the least processed form of oats, with the whole grain intact. Rolled oats are the oats you are probably most familiar with. They are steamed and flattened Groats. Instant oats is pre -cooked and thinner for quick preparation, which makes them more processed but practical.
All oats provide a stable source of energy thanks to their complex carbohydrates and fiber content. Plus oats contain iron, magnesium and B vitamins (1).
How to make oats:
To prepare oats, it depends on the type of oats. The way you cook your oats depends on what type of oats you use.
- Whole oats: These take the longest to cook (30 minutes on the stove) and are not ideal for oats overnight, unless pre -cooked or soaked for several hours.
- Rolled oats: Sog a cup of oats with two cups of water or milk on the stove for approx. 10 minutes.
- Instant oats: These are pre-cooked and just require hot water or milk in a few minutes-in-the-time stoves needed.
- Whole oats (oats groats): These require the longest cooking time, often 30-45 minutes, and are better suited to simmer than oats overnight.
For even faster prep, try oats overnight by softening them in your favorite milk overnight in the fridge.
How to use oats:
Enjoy oats at breakfast with fruit and nuts, or try tasty oatmeal by adding toppings like avocado, eggs and cheese. You can also use oats as an addition to smoothies, homemade granola bars or as a whole grain topping for yogurt.
Farro
Farro contains protein, fiber and magnesium, making it a great choice for energy and digestion. Plus, it contains an antioxidant, lutein, known for its health-promoting properties of brain health and cardiovascular health (2).
Its nutty flavor and cool structure make it satisfactory and easy to use as a versatile whole grain.
How to make Farro:
To cook this grain, cook a cup of farro in two and a half cups of water for about 20-30 minutes until tender, then drain excess water.
How to use Farro:
Farro works well in salads, grain bowls or soups. Throw it with toasted vegetables and a lemon vinaigrette for a quick lunch or serve it as a solid side with grilled chicken or fish.
Bonus tips: Prepare a large batch to reuse for different meals during the week.
About the experts
Caroline Thomason, Rd, is a diabetic educator who combines her love for nutrition with the power of making better health easy to understand. With 12 years in the industry, she is published in 40+ publications, a CPG consultant and advisor, a speaker, posted spokesman and recipe developer.
Katherine Basbaum, Ms, Rd is a food data curator on MyFitnessPal. She received her candidates in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutrition adviser for cardiology patients.
Melissa Jaeger RD, LD is the Nutrition Manager for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed his dietary internship through Iowa State University. In May 2024, she was recognized as the registered young dietitian in the year awarded by the Minnesota Academy of Nutrition and Dietetics.
Barley
Barley is a fiber super star 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 has been associated with improved cholesterol levels (3).
How to cook barley:
To cook barley, let the small kake a cup of barley in 3 cups of water for 25-30 minutes until it is tender and a little cool.
How to use barley:
You can use barley in soups and casseroles as a base for grain salads or mixed with toasted vegetables and olive oil. It is also a great addition to casseroles or filling due to its cool structure.
Bulgur
Bulgur is another whole grain that is high in fiber, making it a heartbeat and weight loss -friendly option (4). It is also quick to cook, which makes it perfect for busy schedules.
How to make Bulgar:
Bulgur does not require boiling. You soften it just to rehydrate. Pour boiling water over 1 cup of bulgur, cover and let it sit for 10-15 minutes until fluffy.
How to use Bulgar:
Bulgur is the star of the grain-and-scrub salad tabbouleh, but can also be used in grain bowls, stuffed peppers or as a base for a quick stirring. Pair it with grilled chicken or toasted chickpeas for a balanced meal.
Wild rice
Wild rice is filled with antioxidants, fiber and protein. Plus, it has been examined for its anti -inflammatory properties as well as its association with improved insulin resistance (5).
Wild rice is also lower in calories and carbohydrates compared to other grains, making it a nutritious option. Wild rice tends to come in multicolored settings with a mixture of black, red and brown wild rice.
How to cook wild rice:
Wild rice takes more time to cook because of its thick bran. Sog a cup of wild rice in three cups of water for 45-50 minutes until tender.
How to use wild rice:
This grain adds a nutty flavor and cool structure to salads, soups and casseroles. Wild rice pairs beautifully with mushrooms, cranberries or pecans for an earthly side dish.
Brown rice
Brown rice is another whole grain staple with fiber, magnesium and selenium that supports digestion, heart health and stable energy level (6).
Compared to white rice, brown rice is lower on the glycemic index (or the speed at which a food raises one’s blood sugar) and can be a light swap to help deal with blood sugar levels (6).
How to cook brown rice:
To cook, simmer a cup of brown rice in two cups of water for about 40-50 minutes until the water is absorbed.
How to use brown rice:
Brown rice is incredibly versatile use it as a base for stirring-free, burrito bowls or casseroles. You can also mix it with herbs and spices for a flavorful side dish.
Quinoa
Quinoa is a complete protein, which means it contains all nine essential amino acids. Often, plant -based foods are incomplete protein sources, making quinoa a healthy option that provides fiber and protein. In addition to being rich in fiber, it contains magnesium and iron, making it a nutritious carbohydrate source (7).
Quinoa is one of Basbaum’s favorite whole grains. When she uses this grain as a base for a meal, she recommends adding more flavor by simmering in a low-sodium buljong instead of plain water.
How to make quinoa:
To cook, rinse a cup of quinoa and then cook it in two cups of water for about 15 minutes until the liquid is absorbed.
How to use quinoa:
When cooked, fold some chopped herbs and feta cheese and serve with toasted vegetables, grilled chicken or fish.
Frequently asked questions (frequently asked questions)
What are examples of whole grains?
Examples of whole grains include oats, farro, barley, bulgur or brown rice.
Are oatmeal considered a whole grain?
Yes, oatmeal is a whole grain made of oats that retain their nutritious bran and germ.
Are potatoes whole grains?
No, potatoes are starchy vegetables, not grain. However, they can still be part of a healthy diet when balanced with protein, healthy fats and vegetables.
The lower line
Incorporating whole grains into your meals is a simple way to increase your nutrition, especially if you swap refined grains for whole options. Examples of whole grains are oats, farro, barley, bulgur, wild rice, brown rice and quinoa.
They are filled with fiber, vitamins and minerals and support everything from heart health to better digestion. Whether you make salads, soups or bowls, these grains can fit seamlessly into a healthy lifestyle.
The post-dietician approved guide to whole grains: 7 must-try pick, and how to make them delicious first appeared on the MyFitnessPal blog.