Dietitian-Approved Guide to Whole Grains: 7 Must-Try Picks and How to Make Them Delicious
With all the hype around protein, a lot of people are sleeping on whole grains. A few examples of whole grains include oatmeal, farro, and whole wheat. These foods contain plenty of fiber, vitamins, and minerals. Whole grains can fuel your workouts and support digestion (9).
And that’s not all: “Fiber-rich whole grains will help keep you fuller longer and support your energy level,” says Melissa Jaeger, RD, LD, and Head of Nutrition at MyFitnessPal. That’s very good news for anyone on a weight loss journey.
Ready to add some new items to your grocery list? Let’s explore seven nutritious whole grains, their health benefits, and simple ways to enjoy them. It’s time to give your pantry a whole-grain glow-up!
What Are Whole Grains?
As the name implies, whole grains are plants that retain all three parts of their structure: the bran, germ, and endosperm. This makes them more nutritious than refined grains. Processing removes a lot of the good stuff from refined grains.
When you add whole grains to your plate, you’re adding fiber. And that can help regulate blood sugar (9).
The main difference between intact whole grains and whole grain foods made from flour is that intact whole grains. Some examples of whole grains often enjoyed intact are farro, bulgur, and oats. These are cooked and eaten in a form that’s very close to how they were in nature.
Other examples of whole grain food include foods like like whole wheat bread. Whole wheat bread still contains the beneficial whole grains, but they’ve been ground into a flour first in order to make the bread, explains Katherine Basbaum, a Registered Dietitian at MyFitnessPal.
Both intact whole grains and foods made primarily from whole-grain flours are filled with fiber and are generally considered good for you.
The difference between a whole grain and a refined grain comes down to how much of the original, intact grain is present, says Basbaum (9).
“Whole grains are the entire grain, which includes the bran, germ and endosperm. It’s these components that are responsible for the fiber, healthy fats, vitamins and minerals,” says Basbaum.
What About Refined Grains?
Many people enjoy refined grains because the refining process gives a softer, fluffier texture with a longer shelf life. What’s not to love about classic baguette or stack of pancakes? And it’s fine to enjoy these foods in moderation.
“Just remember that a refined grain product like white bread is processed to the point where all that’s left is the endosperm, which does offer some nutrients, but nothing close to what you get from the bran-germ-endosperm trifecta of a whole grain food,” says Basbaum (9).
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7 Examples of Whole Grains
Whole Oats
There are three common variations of oats:
Whole oats typically refer to whole oat groats, the least processed form of oats, with the entire grain intact. Rolled oats are the oats you’re probably most familiar with. They’re steamed and flattened groats. Instant oats are pre-cooked and thinner for quick preparation, making them more processed but convenient.
All oats provide a steady source of energy, thanks to their complex carbohydrates and fiber content. Plus oats contain iron, magnesium, and B vitamins (1).
How to cook oats:
To cook oats, it depends on the type of oats. The way you cook your oats will depend on which type of oats you’re using.
- Whole Oats: These take the longest to cook (30 minutes on the stovetop) and are not ideal for overnight oats unless pre-cooked or soaked for several hours.
- Rolled Oats: Simmer one cup of oats with two cups of water or milk on the stovetop for about 10 minutes.
- Instant Oats: These are pre-cooked and require just hot water or milk for a few minutes—no stovetop simmering needed.
- Whole Oats (Oat Groats): These require the longest cooking time, often 30–45 minutes, and are better suited for simmering than overnight oats.
For even faster prep, try overnight oats by soaking them in your favorite milk overnight in the fridge.
How to use oats:
Enjoy oats at breakfast with fruit and nuts, or try savory oatmeal by adding toppings like avocado, eggs, and cheese. You can also use oats as an addition to smoothies, homemade granola bars, or as a whole grain topping for yogurt.
Farro
Farro contains protein, fiber, and magnesium, making it a fantastic choice for energy and digestion. Plus, it contains an antioxidant, lutein, known for its health-promoting properties of brain health and cardiovascular health (2).
Its nutty flavor and chewy texture make it satisfying and easy to use as a versatile whole grain.
How to cook farro:
To cook this grain, boil a cup of farro in two and a half cups of water for about 20-30 minutes until tender, then drain any excess water.
How to use farro:
Farro works well in salads, grain bowls, or soups. Toss it with roasted veggies and a lemon vinaigrette for a quick lunch or serve it as a hearty side with grilled chicken or fish.
Bonus tip: prep a big batch to repurpose for different meals throughout the week.
About the Experts
Caroline Thomason, RD, is a diabetes educator combining her love of nutrition with the power of making better health easy to understand. With 12 years in the industry, she’s published in 40+ publications, a CPG consultant and advisor, a speaker, broadcast spokesperson, and recipe developer.
Katherine Basbaum, MS, RD is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.
Melissa Jaeger RD, LD is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.
Barley
Barley is a fiber superstar, with soluble fiber that supports heart health and helps regulate blood sugar. It’s also a good source of selenium, magnesium, and B vitamins (3).
Just like oats, barley is a source of beta-glucan and has been associated with improved cholesterol levels (3).
How to cook barley:
To cook barley, simmer one cup of barley in 3 cups of water for 25–30 minutes until it’s tender and slightly chewy.
How to use barley:
You can use barley in soups and stews, as a base for grain salads, or mixed with roasted vegetables and olive oil. It’s also a great addition to casseroles or stuffing because of its chewy texture.
Bulgur
Bulgur is another whole grain that’s high in fiber, making it a heart-healthy and weight loss-friendly option (4). It’s also quick to cook, which makes it perfect for busy schedules.
How to cook bulgar:
Bulgur doesn’t require boiling. You just soak it to rehydrate. Pour boiling water over 1 cup of bulgur, cover, and let it sit for 10-15 minutes until fluffy.
How to use bulgar:
Bulgur is the star of the grain-and-herb salad tabbouleh, but can also be used in grain bowls, stuffed peppers, or as a base for a quick stir-fry. Pair it with grilled chicken or roasted chickpeas for a balanced meal.
Wild Rice
Wild rice is packed with antioxidants, fiber, and protein. Plus, it has been researched for its anti-inflammatory properties, as well as its association with improved insulin resistance (5).
Wild rice is also lower in calories and carbs compared to other grains, making it a nutrient-dense option. Wild rice tends to come in multi-colored options with a blend of black, red, and brown wild rice.
How to cook wild rice:
Wild rice does take more time to cook due to its thick bran. Simmer one cup of wild rice in three cups of water for 45-50 minutes until tender.
How to use wild rice:
This grain adds a nutty flavor and chewy texture to salads, soups, and casseroles. Wild rice pairs beautifully with mushrooms, cranberries, or pecans for an earthy side dish.
Brown Rice
Brown rice is another whole grain staple with fiber, magnesium, and selenium, supporting digestion, heart health, and steady energy levels(6).
Compared to white rice, brown rice is lower on the glycemic index (or the rate at which a food raises one’s blood sugar) and may be an easy swap to help manage blood sugar levels (6).
How to cook brown rice:
To cook, simmer one cup of brown rice in two cups of water for about 40-50 minutes until the water is absorbed.
How to use brown rice:
Brown rice is incredibly versatile—use it as a base for stir-fries, burrito bowls, or casseroles. You can also mix it with herbs and spices for a flavorful side dish.
Quinoa
Quinoa is a complete protein, meaning it contains all nine essential amino acids. Often, plant based foods are incomplete protein sources, making quinoa a healthy option that provides fiber and protein. In addition to being rich in fiber, it contains magnesium and iron, making it a nutrient-rich carbohydrate source (7).
Quinoa is one of Basbaum’s favorite whole grains. When using this grain as a base for a meal, she recommends adding more flavor by simmering in a low-sodium broth instead of plain water.
How to cook quinoa:
To cook, rinse one cup of quinoa, then cook it in two cups of water for about 15 minutes until the liquid is absorbed.
How to use quinoa:
Once cooked, fold in some chopped herbs and feta cheese and serve alongside roasted vegetables, grilled chicken or fish.
Frequently Asked Questions (FAQs)
What are examples of whole grain?
Examples of whole grains include oats, farro, barley, bulgur, or brown rice.
Is oatmeal considered a whole grain?
Yes, oatmeal is a whole grain made from oats that retain their nutrient-dense bran and germ.
Are potatoes whole grain?
No, potatoes are starchy vegetables, not grains. However, they can still be part of a healthy diet when balanced with protein, healthy fats, and vegetables.
The Bottom Line
Incorporating whole grains into your meals is a simple way to boost your nutrition, especially if you’re swapping refined grains for whole options. Examples of whole grains are oats, farro, barley, bulgur, wild rice, brown rice, and quinoa.
They’re packed with fiber, vitamins, and minerals, supporting everything from heart health to better digestion. Whether you’re making salads, soups, or bowls, these grains can fit seamlessly into a healthy lifestyle.
The post Dietitian-Approved Guide to Whole Grains: 7 Must-Try Picks and How to Make Them Delicious appeared first on MyFitnessPal Blog.
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2025-03-03 19:17:26
