Whole Grains Food List (18 Foods in PDF)

Whole Grains Food List

For many of us, whole wheat is the first thing that comes to mind when we think of whole grains because of its wide usage in bread and pasta.

However, there is a wide range of whole grains, each with a distinct flavor and nutrient profile.

Whole grains are a great way to add flavor and nutrition to your meals while improving your general health.

Moreover, they provide more fiber, protein, vitamins, and minerals than modified grains do.

Many healthy diet plans, such as the Mediterranean Diet or Whole30,, emphasize the importance of including whole grains in your meals.

What Are Whole Grains?

Whole grain or kernel is the entire seed of a grain plant, made up of three parts. The three are:

The bran, the grain’s outer skin and the most fibrous is rich in antioxidants and vitamins.

The germ is the embryo of the grain, the second part of the three parts, and the part that sprouts into a new plant. It is rich in B vitamins, minerals, proteins, unsaturated fats, and antioxidants, making it an excellent source of nutrition.

The endosperm is the third part of the whole grain. It makes the most of the grain but lacks the essential nutrients, unlike the germ and the bran. However, it is predominantly rich in carbs and proteins.

Refined grains lack the bran and germ, which provide the most nutrients. That is not to say that they are bad grains, but they alter the nutritional content of the food.

A few other grains that do not belong to the cereal grain family also make up for the wide selection of whole grains.

These grains, which include buckwheat, quinoa, and amaranth, are seeds derived from plants not categorized as cereal grains.

However, they have the same nutritional profile and are often used the same way as cereal grains.

6. Health Benefits of Whole Grains

Whole grains are incredibly beneficial to your health. Here are a few examples of the health benefits.

1. Improves the Digestive Process

Whole grains contain Lactic acid, which aids in growing beneficial bacteria in the large intestine.

These microorganisms boost the body’s immune system and improve digestion and absorption of nutrients.

Fiber helps keep bowel movements regular and prevents diverticulitis, a common digestive ailment.

2. Cholesterol-Lowering Properties

In addition to reducing “bad” cholesterol, whole grains may also reduce triglycerides, contributors to heart disease.

3. Lower Blood Pressure

When you eat whole grains instead of refined grains, your bad cholesterol, triglycerides, blood pressure, and insulin levels go down significantly.

Undoubtedly, any of these changes would lower the risk of cardiovascular disease.”

4. Aid Weight Management by Re-Distributing Body Fat

Over time, people who consume whole grains are less likely to gain weight. A diet rich in whole grains can help you lose weight by reducing your body fat and improving fat distribution.

Reduced belly fat reduces your risk of diabetes and other health problems exacerbated by a diet high in refined grains.

5. Satiating

It takes longer for the body to break down whole grains, making them more filling. Additionally, this may help you keep your portion sizes in check.

6.    Aid in Blood Sugar Control

Whole grains have the added benefit of preventing blood glucose spikes and lowering your risk of type 2 diabetes and other metabolic disorders.

Whole Grains Food List

The following are the best whole grains to add to your list.

1. Amaranth

This gluten-free whole grain seed is high in fiber, iron, calcium, and protein and low in fat.

2. Barley

Barley is one of the world’s oldest cereals, and it is highly high in fiber. It is also one of the most versatile grains.

The fiber in barley contains beta-glucans that help lower cholesterol and increase the immune system.

It also contains vitamins, antioxidants, and minerals that help lower cholesterol and boost the immune system.

3. Brown Rice

Brown rice has a higher calorie count than white rice but has higher fiber and protein content.

It is also a whole grain, meaning that it has all three of the grain’s components: bran, germ, and endosperm.

4. Bulgur

Bulgur, which has a nutty flavor and a chewy texture, is suitable for bulking up other salads and soups.

It is high in fiber, which helps to keep your bowels healthy. It may also lessen your chance of developing certain ailments.

5. Corn

Corn is both a grain and a vegetable. While it does not contain much protein or fiber, it does contain more antioxidants than many bowls of cereal or vegetables.

You can use corn to make tortillas and popcorn.

6. Farro

A quarter cup of Farro, also known as emmer, contains 7 grams of protein and fiber and 10 percent of the iron, magnesium, and B vitamins you need daily to stay healthy.

7. Freekeh

Freekeh comes from immature wheat and roasting gives it a distinctive smokey flavor. It has the same chewy, nutty texture as bulgur and contains significant protein, fiber, and vitamins.

8. Millet

Millet is available in various varieties, including pearl, foxtail, proso, and finger.

Millet flour is a good substitute for making gluten-free pancakes, muffins, and other baked goods, among other things. Millet is high in manganese, an essential mineral for bone and brain health.

9. Oats

Oats are high in fiber, which helps you feel fuller for a more extended period. They are not low in carbohydrates, but they can assist you in maintaining a healthy blood sugar and insulin level.

10. Quinoa

This gluten-free whole grain, technically a seed, is high in complete protein, fiber, manganese, phosphorus, magnesium, folate, and vitamin B1. It is also a good source of iron and zinc.

11. Rye

Rye is remarkable because it contains fiber in the endosperm and the grain’s bran.

Because it contains less sugar than most other grains, quinoa is particularly beneficial for diabetics who need to maintain their blood sugar levels.

12. Sorghum

Sorghum is a gluten-free whole grain high in fiber and is beneficial to persons who suffer from IBS, ADHD, celiac disease, and autism. Sorghum flour is suitable for baked goods, pizza, and bread.

13. Spelt

Many people use spelt as feed for cattle, but some people with wheat allergies utilize it for its health benefits and the fact that they are not allergic to it.

14. Teff

Compared to other cereals, teff contains three times the calcium of other grains. Teff is a gluten-free grain used in baking and cooking and sprinkled on vegetables or added to soups.

15. Wheat Berry

Whole-wheat berries are from the berries of the wheat plant. When compared to other grains, wheat berries have a low caloric density.

16. Buckwheat

While buckwheat is not a grain, it exhibits all of the qualities of a grain.

It is high in protein and B vitamins and provides all nine essential amino acids required by the body. It is ideal for noodles, pancakes and as an addition to salads. 

17. Whole Wheat

Wheat is available in different varieties, including red, white, spring, and winter. Although it contains a high amount of gluten, it also contains a high amount of fiber, which helps keep your blood pressure under control and reduces your risk of stroke.

18. Wild Rice

Wild rice grows along waterways in practically every state in the United States. The protein and fiber content is twice that of brown rice, but the iron and calcium content is lower.

It also has 30 times the antioxidant power of white rice.

Final Thoughts       

Whole grains are an essential part of a healthy and nutritious diet.

Swapping some of your favorite foods, such as white bread or white rice, for whole grains is easy, and you will reward yourself with more fiber and other nutrients in your meals.

Fortunately, there are diet plans you can also follow to help you with your whole grain food choices. Many other diet plans also advocate for whole grains over refined grains.

Printable Whole Grains Food List in PDF

See Also

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