Whether you want more fiber, protein, or antioxidants, these grains have you covered.
But not all grains are created equal.
Let’s jump into the healthiest grains for your body.
Crystal Hughes
Barley
Barley is traditionally served in soups, salads, and grain bowls.
Theseantioxidantsmay help to reduce bad cholesterol and build immunity.
Plus, beta-glucan promotes gut health.
Antonis Achilleos
It also contains fewer carbohydrates and more protein in comparison to other grains.
Quinoa is also high in magnesium, phosphorus, manganese, and folic acid.
Amaranth
Amaranthis a small-sized, gluten-free whole grain.
Antonis Achilleos
The protein content of amaranth ranges from 14% to 15 %, higher than both buckwheat and rye.
It has phytochemicals and is high in magnesium, manganese, and phosphorous.
It contains antioxidants that are associated with the prevention of chronic disease.
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It’s one of the highest protein grains, alongside amaranth.
Oats
Oats contain polyphenols, which act as antioxidants and are a powerful anti-inflammatory agent.
Oats also may help lower blood pressure.
GREG DUPREE
Remember, oats can go savory too.
Farro
Victor Protasio
Farro is a well-known grain in Italy and the Mediterranean.
The flavor is nutty, chewy, and hearty.
The fiber-rich grain can be prepared in salads, soups, or in place of rice.
If you like risotto, give farrotto a try.
For maximum creaminess, stir regularly.
Jennifer Causey
Bulgur Wheat
Greg DuPree
Most people know bulgur as the main ingredient in tabbouleh salad.
Freekeh
Use freekeh wherever you would rice or farro.
It also makes an excellent salad base, much like bulgur.
Victor Protasio
Freekeh has a chewy texture and smoky flavor and is great as a side dish.
Wild Rice
Thisstyle of ricehas more protein and fiber than brown rice.
Millet
This gluten-free Asian grain is used in porridge, congee, and stir-fried dishes.
Greg DuPree
Rye flour is often sold as light, medium, or dark.
Opt for dark or pumpernickel varieties for the most fiber.
you’re able to also cook rye as a whole berry, like wheat berries.
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Use it anywhere you would white rice; just remember it takes up to 50 minutes to cook.
In fact, a cup of spelt provides 10 grams of protein.
Spelt is also high in fiber and contains magnesium and potassium.
Victor Protasio
Einkorn
Looking to get in more protein?
You really can’t pick a better grain than Einkorn.
A cup of dry Einkorn boasts a little more than 30 grams of protein.
(That’s about as much as a serving of chicken breast.)
The grain is also rich in essential minerals such as calcium, iron, magnesium, and potassium.
Whole Grains vs.
Verywell / Alexandra Shytsman.
Refined Grains
Simply stated, grains are hard, edible dry seeds that grow on grass-like plants called cereals.
Cereal grains are the single biggest source of food energy in the world.
However, there is quite a bit of discrepancy in the health benefits of various whole grains.
Max Kelly
USDA FoodData Central.Barley, hulled.Accessed February 4, 2023.
USDA FoodData Central.Quinoa, uncooked.
Accessed February 4, 2023.
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USDA FoodData Central.Amaranth grain, uncooked.Accessed February 4, 2023.
Accessed February 6, 2023.
USDA FoodData Central.Teff, uncooked.
Einkorn is known as man’s first wheat.Getty Images
Accessed February 6, 2023.
Accessed February 6, 2023.
USDA FoodData Central.Bulgur, dry.
Accessed February 6, 2023.
USDA FoodData Central.FREEKEH, ORGANIC AND FAIR, FREEKEH.Accessed February 6, 2023.
USDA FoodData Central.Rice, brown, long-grain, raw (Includes foods for USDA’s Food Distribution Program).
Accessed February 6, 2023.
USDA FoodData Central.Millet, raw.
Accessed February 6, 2023.
USDA FoodData Central,Rye Grain, Accessed April 11, 2024.
