With all the hype around protein, many people are sleeping with whole grains. Some examples of whole grains include oatmeal, farro and whole wheat. These foods are rich in fiber, vitamins and minerals. Whole grains can promote your training and support digestion (9).
And that’s not all. “A whole grain rich in fiber helps you stay longer and support your energy levels,” says Melissa Jaguar (Lord) and nutrition director. myfitnessspal. This is very good news for those on a weight loss journey.
Ready to add new items to your grocery list? Explore 7 nutritious whole grains, their health benefits, and easy ways to enjoy them. It’s time to give your pantry a whole grain shine!
What is whole grain?
As the name suggests, whole grains are plants, bran, reproduction, and endosperm, which hold all three parts of their structure. This makes it more nutritious than refined grains. The treatment removes many good things from refined grains.
Adding whole grains to the plate adds fibers. And it helps regulate blood sugar levels (9).
The main difference between foods between intact whole grains and whole grains made from flour is their intact whole grains. Some examples of whole grains are often faro, bulger and oats. These are cooked and eaten in how close they are in nature.
Other examples of whole grain foods include foods like whole grain wheat bread. Whole wheat bread still contains beneficial whole grains, but it was first crushed into flour to make the bread, explains Katherine Basbaum, registered dietitian at Myfitnesspal.
Both intact whole grains and foods, made primarily from whole wheat flour, are filled with fiber and are generally considered good for you.
The difference between whole grains and refined grains It comes down to how much original intact grain existsBasbaum says (9).
“Whole grains are whole grains and contain bran, reproduction and endosperm. These are the ingredients that contribute to fiber, healthy fats, vitamins and minerals,” says Basbaum.
What about refined grains?
The refinement process enjoys sophisticated grains as it provides a soft, fluffy texture that increases shelf life. What do you like about classic baguettes and stacks of pancakes? And it’s fine to enjoy these foods in moderation.
“Remember that sophisticated grain products like white bread are processed to the point where everything remaining is only endosperm, providing nutrients.9).
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Seven examples of whole grains
Whole oats
There are three common variations of oats.
Whole oats Usually refers to the entire oat, the whole grain is intact, and refers to the entire oat. Rolled Oats The oats you probably know best. They steam and blow flat grooves. Instant Oat Pre-cooked for quick preparation and thinner and more processed, but more convenient.
All oats provide a stable source of energy thanks to their complex carbohydrates and fiber content. Furthermore, oats contain iron, magnesium and vitamin B (1).
How to cook oats:
To cook oats, it depends on the type of oats. The cooking method of oats varies depending on the type of oat you are using.
- Whole oats: These are the longest to cook (30 minutes on a Stovetop) and are not ideal for overnight oats unless they are cooked or soaked a few hours ago.
- Rolled Oats: Simmer 1 cup of oats in 1 cup of water or milk in sstovetop for about 10 minutes.
- Instant Oat: These are pre-cooked and require only hot water or milk for a few minutes. There’s no need.
- All oats (oat grooves): These often require 30-45 minutes, the longest cooking time, and are better suited to simmer than overnight oats.
To prepare even faster, try the oats overnight soaking in your favorite milk in the fridge overnight.
How to use oats:
Enjoy oats for breakfast with fruit and nuts, or try the delicious oatmeal with added toppings such as avocado, eggs and cheese. You can also add oats as smoothies, homemade granola bars, or whole grain toppings with yogurt.
Faro
Faro contains protein, fiber and magnesium, making it the perfect choice for energy and digestion. Additionally, it contains lutein, an antioxidant known for its health-promoting properties of brain and cardiovascular health.2).
The nutty flavor and chewy texture make it a satisfying and easy to use as a versatile whole grain.
How to cook Faro:
To cook this grain, simmer a cup of farro in 2 and a half cups of water until tender, about 20-30 minutes, then drain any excess water.
How to use Faro:
Faro works well in salads, grain bowls or soups. Throw it with roasted vegetables and lemon vinaigrette for lunch or serve as a hearty side with grilled chicken or fish.
Bonus Tip: Prepare large batches to reuse different meals throughout the week.
About the experts
Caroline Thomason, Lord, She is a diabetes educator who combines her love for nutrition with the power to make it easier to understand better health. For 12 years in the industry, she has appeared in over 40 publications, CPG consultant and advisor, speaker, broadcast spokesman and recipe developer.
Katherine Basbaum, MS, RD I am the food data curator for MyFitnessPal. She earned a Masters degree in Nutrition Communication from Friedman Nutrition Science & Policy at Tufts University and completed a nutrition internship at UVA Health.
Melissa Jaeger Rd, Ld I am the nutrition manager at Myfitnesspal. Melissa received her Bachelor of Science in Nutrition (DPD) from St. Benedict University and completed her nutrition internship through Iowa State University. In May 2024, she was recognized as the registered dietitian of the year, awarded by the Minnesota Academy of Nutrition and Nutrition.
barley
Barley is a fiber superstar and has soluble fibers that support heart health and help regulate blood sugar levels. It is also a good source of selenium, magnesium and vitamin B (3).
Like oats, barley is the source of beta glucan and is associated with improved cholesterol levels (3).
How to make barley:
To cook barley, simmer 1 cup barley in 3 cups of water for 25-30 minutes, and it’s soft and slightly chewy.
How to use barley:
You can use barley as a base for grain salads in soups or stews, or mix roasted vegetables with olive oil. It also makes a great addition to casseroles and fillings due to its chewy texture.
Bulgar
Bulgur is another fiber-rich whole grain, making it a heart-healthy and weight-loss-friendly option (4). Also, cooking immediately makes it perfect for busy schedules.
How to make bulger:
Bulger does not require boiling. You just soak it in rehydration. Pour boiling water over 1 cup of bulger, cover and leave for 10-15 minutes until fluffy.
How to use Bulgar:
Bulgar is a star of grain and herb salad taboole, but it can also be used as a grain bowl, stuffed animal or as a base for quick stir frying. Pair with grilled chicken or roasted chickpeas for a balanced diet.
Wild rice
Wild rice is packed with antioxidants, fiber and protein. Furthermore, the association between anti-inflammatory properties and improved insulin resistance has been studied (5).
Wild rice is also less calories and carbohydrates than other grains, making it a nutritious option. Wild Rice comes in multiple colour options with a blend of wild rice in black, red and brown.
How to cook wild rice:
Wild rice takes more time to cook for its thick blanc. Simmer 1 tablespoon of wild rice in 3 tablespoons of water until tender for 45-50 minutes.
How to use wild rice:
This grain adds nutty flavor and chewy texture to salads, soups and casseroles. Wild rice pairs beautifully with mushrooms, cranberries, or pecans for a soil-like dish.
brown rice
Brown rice is another whole grain staple with fiber, magnesium and selenium, supporting digestion, heart health and stable energy levels.6).
Compared to white rice, brown rice is lower in blood glucose index (or the rate at which food increases blood glucose levels), and may be a simple exchange to manage blood glucose levels (6).
How to make brown rice:
To cook, simmer 1 cup of brown rice in 2 cups of water for about 40-50 minutes until the water is absorbed.
How to use brown rice:
Brown rice is very versatile. Use as a base for stir-fry, burrito bowls, or casserole. You can also mix it with herbs and spices to mix it with flavorful side dishes.
Quinoa
Quinoa is a complete protein. This means it contains all nine essential amino acids. Plant-based foods are often incomplete protein sources, and quinoa has become a healthy option to provide fiber and protein. In addition to being rich in fiber, it also contains magnesium and iron, making it a nutritious source of carbohydrates (7).
Quinoa is one of Basbaum’s favorite whole grains. When using this grain as a base for your meal, she recommends adding more flavor by simmering it in a low sod broth instead of regular water.
How to make quinoa:
To cook, rinse one spoon of quinoa and cook in 2 spoons of water for about 15 minutes until the liquid is absorbed.
How to use quinoa:
Once cooked, fold some chopped herbs and feta cheese and serve with roasted vegetables, chicken and grilled fish.
Frequently asked questions (FAQ)
What are the examples of whole grains?
Examples of whole grains include oats, farro, barley, bulger, or brown rice.
Is oatmeal considered whole grains?
Yes, oatmeal is a whole grain made from oats that retain nutritious bran and reproduction.
Are potatoes whole grains?
No, potatoes are starchy vegetables, not grains. However, if you are well balanced with protein, healthy fats and vegetables, they can still be part of a healthy diet.
Conclusion
Incorporating whole grains into your diet is an easy way to boost your nutrition, especially if you are swapping sophisticated grains across your options. Examples of whole grains are oats, farro, barley, bulger, wild rice, brown rice and quinoa.
They are packed with fiber, vitamins and minerals to support everything from heart health to better digestion. Whether you’re making salads, soups, or bowls, these grains fit seamlessly into a healthy lifestyle.
A guide to whole grains approved by a post-nutritionist: 7 must-see picks and how to make them tasty first appeared on the MyFitnessPal blog.
