Health Benefits of Different Whole Grains

December 2, 2022

Published: December 2, 2022

Updated: April 20, 2023

Which Type of Whole Grain is Best?

Carbohydrates, especially grain products, make up a huge portion of the average person’s diet. So, it’s important to be sure you’re eating healthy ones! We’re always emphasizing the importance of choosing whole grains over refined grains – and there are so many delicious whole grains to choose from! Each one has a different nutrition profile, but they’re all good for you. All the information you need to choose a whole grain is in this blog post.

Whole vs. Refined Grains

Whole grains are less processed than refined grains. A whole grain has all of the natural parts of the grain still intact – bran, germ, and endosperm. In contrast, refined grains have the bran and germ removed, so they are lower in vitamins and minerals. The bran and germ are valuable sources of fiber, B vitamins, healthy fats, antioxidants, and minerals. In addition to containing more healthful properties, whole grains keep you full for longer and do not cause a spike in your blood sugar like refined grains.1

Health Benefits of Whole Grains

Whole grains are high in a lot of vitamins and minerals – iron, magnesium, manganese, B vitamins, and dietary fiber. Eating whole grains is associated with a lower risk for heart disease, type 2 diabetes, and cancer.2 The high fiber content of whole grains is responsible for some of their health benefits. Fiber helps lower cholesterol, which makes it great for your heart health. It is important for maintaining good digestive health and preventing constipation. Bran and fiber help keep your blood sugar levels steady.

Whole Grains You Should Try:3

  • Oats – Oats are a naturally gluten-free grain. They are high in antioxidants that are known to help lower your risk for colon cancer and high blood pressure. They are high in a type of healthy soluble fiber called beta-glucan. Steel-cut oats, oat groats, and rolled oats are the healthiest types you can buy. Instant oats, especially the kinds with flavoring added, are more processed and don’t provide as many health benefits.
  • Buckwheat – Buckwheat actually isn’t a type of wheat! It is a pseudocereal, which means that it has a lot of the characteristics of a grain, but isn’t technically a grain. Buckwheat is high in several minerals, B vitamins, and fiber. It is a good source of resistant starch, which is beneficial for controlling blood sugar, maintaining digestive health and heart health, and lowering cholesterol levels.
  • Millet – It’s not just a type of bird seed; millet is a very healthy grain that is suitable for human consumption too. Millet can be cooked and eaten like rice or made into flour. It is high in protein, magnesium, zinc, potassium, iron, fiber, and B vitamins. Eating millet helps control blood sugar levels, lower triglyceride levels and decrease inflammation.
  • Quinoa – SImilar to buckwheat, quinoa is also a pseudocereal. It is very high in vitamins, minerals, healthy fats, fiber, and protein. Quinoa is one of the best vegan sources of protein because it contains all nine essential amino acids. It is a great food for lowering inflammation and risk for heart disease and cancer.
  • Brown rice – A gluten-free grain, brown rice is a healthier choice than white rice because it contains more vitamins and minerals and causes a slower rise in blood sugar. Brown rice contains antioxidants that lower your risk for heart disease and decrease inflammation, blood pressure, and cholesterol levels.
  • Corn – Corn is high in lots of vitamins and minerals and is really good for your eye health! Antioxidants in corn can reduce your risk for macular degeneration and cataracts. It is also naturally gluten-free. Like other whole grains, corn is high in fiber. *Tip: Popcorn without added butter, oil, and salt is a healthy high-fiber, whole-grain, low-calorie snack!
  • Whole wheat – The most well-known whole grain, whole wheat flour is a popular main ingredient in baked goods and pasta. It contains gluten, which makes it unsuitable for some people to eat. Whole wheat is a good source of vitamins, antioxidants, minerals, and fiber. There are a lot of different varieties of wheat and you can consume the grain at different points in its growth. Some other popular whole grains that come from wheat are bulger, spelt, freekeh, kamut, and wheat berries.

Adding Whole Grains to Your Diet

It’s easy to add whole grains to your diet! You can start by switching out products made with refined grains for products made from whole grains (for example, choose whole wheat bread instead of white bread). Many of the grains listed above can be cooked and used as a base for a meal, like a healthy grain bowl with vegetables or salad. When buying bread, pasta, crackers, or other flour-based products, look for ones made with whole grains.

Key Takeaways

Whole grains are an excellent source of vitamins, minerals, and antioxidants. Eating whole grains is associated with a lot of important health benefits, like better heart and digestive health. Some delicious and healthy whole grains include oats, corn, brown rice, quinoa, and buckwheat. So when shopping for grain-based products, look for ones made with whole grains instead of refined grains!

References

  1. Whole grains. The Nutrition Source. Published January 24, 2014. Accessed April 20, 2023. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
  2. Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016;353:i2716. doi:10.1136/bmj.i2716
  3. FoodData central. Usda.gov. Accessed April 20, 2023. https://fdc.nal.usda.gov/fdc-app.html
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