What are 10 Grain Foods? A Guide to Healthy Choices

According to the Dietary Guidelines for Americans, 98% of people consume less than the recommended quantity of whole grains. A wide variety of healthy grains is available, but many are overlooked in favor of common refined options. So, what are 10 grain foods that can provide a nutritious boost to your diet?

Quick Summary

This article explores ten nutritious grain foods, explaining the difference between whole and refined grains and detailing the health benefits of choosing fiber-rich options like oats, quinoa, and brown rice. It also provides a comparison and practical tips for incorporating more healthy grains into your meals.

Key Points

• Whole vs. Refined: Whole grains contain the entire kernel (bran, germ, endosperm), while refined grains have had the bran and germ removed during processing, stripping them of key nutrients.

• 10 Healthy Grains: Oats, quinoa, brown rice, barley, millet, buckwheat, bulgur, amaranth, rye, and sorghum are 10 nutritious grain options.

• Nutrient-Dense Options: Grains like quinoa and amaranth are complete proteins, while oats are high in soluble fiber for heart health.

• Health Benefits: A diet rich in whole grains is associated with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers.

• Easy Integration: Simple swaps like choosing brown rice over white rice and using whole wheat pasta can easily increase whole grain intake.

• Versatile Cooking: Grains can be used in a wide range of recipes, from breakfast porridges and salads to hearty main dishes.

• Proper Storage: To maintain freshness and prevent rancidity, store grains in airtight containers in a cool, dark place or in the refrigerator.

Understanding Grains: Whole vs. Refined

Before exploring specific examples, it's essential to understand the difference between whole grains and refined grains. The grain kernel is composed of three parts: the bran, the germ, and the endosperm. A whole grain contains all three parts, while a refined grain has had the bran and germ removed during processing. This stripping process removes a significant amount of the fiber, B vitamins, and other vital nutrients.

While refined grains are often enriched with some nutrients after processing, the lost fiber is typically not added back. Choosing whole grains over refined grains is crucial for maximizing nutritional intake and reaping key health benefits.

10 Healthy and Versatile Grain Foods

Here are 10 examples of nutritious grains that you can easily incorporate into your daily meals:

1. Oats: A breakfast staple, oats are rich in soluble fiber, specifically beta-glucan, which is known to help lower cholesterol and promote heart health. They are commonly found in rolled oats, steel-cut oats, and instant oatmeal.
2. Quinoa: Technically a seed but classified as a pseudocereal, quinoa is a complete protein, meaning it contains all nine essential amino acids. It is also gluten-free and a great source of fiber, iron, and magnesium.
3. Brown Rice: Unlike white rice, brown rice retains its nutrient-rich bran and germ layers. This makes it a great source of fiber, B vitamins, and minerals like magnesium. It's an excellent staple for many savory dishes.
4. Barley: This chewy grain adds a nutty flavor to soups, salads, and side dishes. Hulled barley is a whole grain, high in fiber and antioxidants. Pearl barley, though less nutritious due to processing, is still a better option than many refined grains.
5. Millet: A gluten-free ancient grain, millet is versatile and can be prepared as a fluffy side dish, a breakfast porridge, or even used in baked goods. It is a good source of phosphorus, magnesium, and calcium.
6. Buckwheat: Another gluten-free pseudocereal, buckwheat is high in protein, fiber, and various minerals. It is the primary ingredient in Japanese soba noodles and can be used to make pancakes or porridges.
7. Bulgur: Made from cracked whole wheat that has been parboiled and dried, bulgur is a quick-cooking grain. It's a key ingredient in tabbouleh and is known for its chewy texture and nutty taste.
8. Amaranth: This ancient, gluten-free pseudocereal has a nutty flavor and is packed with protein, fiber, and important minerals like calcium and iron. It can be popped like popcorn or cooked as a porridge.
9. Rye: A grain closely related to wheat and barley, rye is rich in fiber and has a distinctive, earthy flavor. Rye flour is used to make dense, hearty breads.
10. Sorghum: A gluten-free grain that is resilient to drought, sorghum is a nutritious and environmentally friendly choice. It can be popped like popcorn, cooked as a whole grain, or ground into flour for baking.

Comparison: Whole vs. Refined Grains

Feature	Whole Grains	Refined Grains
Nutritional Profile	Contains bran, germ, and endosperm. Rich in fiber, B vitamins, iron, magnesium, and antioxidants.	Milled to remove bran and germ. Less fiber, fewer vitamins, and fewer minerals.
Processing	Minimally processed; the grain's natural state is largely preserved.	Heavily processed, often milled to a finer texture and longer shelf life.
Fiber Content	High in both soluble and insoluble fiber. Promotes healthy digestion and satiety.	Low in dietary fiber, which is removed during milling.
Nutrient Enrichment	Generally not enriched as all nutrients are naturally present.	Often enriched with synthetic B vitamins and iron after processing.
Health Impact	Associated with lower risk of heart disease, type 2 diabetes, and weight management.	Associated with a higher risk of health issues due to lower fiber and nutrient density.

How to Incorporate More Grains into Your Diet

Increasing whole grain intake is simpler than you might think. Start by making small, consistent changes:

• Swap for whole-grain versions: Replace white pasta, white rice, and white bread with their whole-grain counterparts. This includes whole wheat pasta, brown rice, and 100% whole wheat bread.
• Start with a whole-grain breakfast: Choose oatmeal or a whole-grain cereal instead of refined options. You can also add oats to smoothies for a fiber boost.
• Experiment with new grains: Use quinoa as a base for salads or as a side dish. Add cooked barley to soups and stews for a heartier texture.
• Try whole-grain snacks: Swap flour-based crackers for whole-grain crackers or air-popped popcorn. This provides a high-fiber, low-calorie snack.
• Blend refined and whole grains: For a gradual transition, try cooking a mix of brown and white rice or whole wheat and regular pasta together.

Conclusion

Making half your grains whole grains is a simple, impactful change you can make for better health. The 10 grains discussed—oats, quinoa, brown rice, barley, millet, buckwheat, bulgur, amaranth, rye, and sorghum—offer a diverse range of textures, flavors, and nutritional benefits. By replacing refined grains with these healthier alternatives, you can improve your digestive health, manage your weight, and lower your risk of chronic diseases. Diversifying your grain intake ensures you get a broader spectrum of nutrients, making healthy eating both rewarding and delicious. For further information on whole grains, you can visit the Whole Grains Council website.

Lists of Grains

Gluten-Free Grains

• Quinoa
• Millet
• Brown Rice
• Amaranth
• Buckwheat
• Teff
• Sorghum
• Corn (including popcorn)

Grains Containing Gluten

• Wheat (including bulgur and spelt)
• Barley
• Rye
• Farro
• Couscous (unless specified gluten-free)

High-Fiber Grains

• Oats
• Barley
• Brown Rice
• Bulgur
• Rye
• Buckwheat

Quick-Cooking Grains

• Bulgur
• Quinoa
• Millet (finely ground)
• Instant Oats

Nutrient-Dense Grains

Beyond the fiber and basic vitamins, many whole grains offer unique nutritional profiles:

• Quinoa: Notable for its high protein content and all nine essential amino acids.
• Barley: High in antioxidants and fiber.
• Amaranth: Rich in calcium, iron, and manganese.
• Sorghum: Contains high levels of antioxidants.

How to Store Grains Properly

Proper storage can help extend the shelf life of your grains and maintain freshness:

• Airtight containers: Store grains in airtight containers to protect them from moisture and pests.
• Cool, dark place: Keep containers in a pantry or cupboard away from direct sunlight and heat.
• Refrigerate or freeze: For longer storage, especially for whole grains with higher oil content like brown rice or quinoa, refrigeration or freezing can prevent rancidity.

Cooking with Grains

Grains can be prepared in many ways, from simple boiling to more elaborate recipes:

• Rinsing: Many grains, like quinoa, benefit from a quick rinse before cooking to remove any residual dirt or bitter saponin coating.
• Toasting: Toasting grains in a dry pan for a few minutes before adding liquid can enhance their nutty flavor.
• Flavoring: Cook grains in broth instead of water for more flavor. Add herbs, spices, or a bay leaf during cooking for extra depth.
• Versatility: Use cooked grains in salads, grain bowls, breakfast porridges, or as a bed for curries and stews.

Fun Facts About Grains

• Popcorn is a whole grain: This popular snack is a whole grain in its unprocessed form.
• Ancient grains are making a comeback: Grains like farro, spelt, and freekeh, which have been cultivated for centuries, are gaining popularity due to their unique flavors and nutritional benefits.
• The origin of grains: Grains are the edible seeds of grass-like plants, called cereals, and form the basis of many diets worldwide.

By embracing these diverse and healthy grain foods, you can significantly enhance the nutritional value of your meals and enjoy a richer variety of tastes and textures. Shifting from a diet dominated by refined grains to one rich in whole grains is one of the most effective dietary changes for long-term health.

Frequently Asked Questions

What is the difference between whole grains and multigrain?

Multigrain simply means a food contains multiple types of grains, but they may all be refined. Whole grain means the food contains the entire grain kernel. Always check the ingredients list for the word 'whole' to ensure you are getting whole grains.

Are all grains gluten-free?

No, not all grains are gluten-free. Grains like wheat, barley, and rye contain gluten. However, many healthy grains like quinoa, millet, amaranth, and buckwheat are naturally gluten-free.

How can I tell if a packaged food is a whole grain?

To identify whole grain packaged foods, look for the Whole Grain Stamp created by the Whole Grains Council or check the ingredients list. The word 'whole' should be listed as a primary ingredient, such as 'whole wheat flour' or 'whole grain cornmeal'.

What are some easy ways to start eating more whole grains?

Start with small swaps, like replacing white rice with brown rice, or white pasta with whole wheat pasta. You can also add oats to your morning smoothie or use bulgur wheat in salads. Experimenting with different grains can make the transition easier and more interesting.

Do whole grains cause inflammation?

This is a common misconception. Studies have shown that consuming whole grains can actually help reduce inflammation in the body. The fiber and nutrients in whole grains are beneficial for overall health.

Why are refined grains stripped of nutrients?

Refined grains have the bran and germ removed to create a finer texture and increase their shelf life. Unfortunately, this process also removes most of the fiber, B vitamins, and iron.

What is an ancient grain?

Ancient grains are grains that have been largely unchanged by modern breeding practices over centuries. Examples include quinoa, millet, amaranth, farro, and spelt. They are often valued for their unique flavor profiles and high nutritional content.