5 Easy Ways to Up Your Whole Grain Intake (Plus 12 Tasty Options!)

Medically reviewed by Mia Syn, MS, RDN

Whole grains are a dietary staple worldwide. These hearty, nutritious, and conveniently shelf-stable foods are packed with essential nutrients, including fiber, vitamins, minerals, and antioxidants. It’s no surprise the USDA encourages eating half your grains whole. They’re one key anchor of a well-rounded, nutritious diet.

Though many people recognize the nutritional benefits of whole grains, the majority still struggle to consume the recommended daily amounts. According to the Centers for Disease Control and Prevention (CDC), from 2013 to 2016, whole grains accounted for just 15.8% of Americans’ total grain consumption daily. The average American is opting for highly processed, refined grains.

Incorporating more whole grains into your diet doesn’t have to be a challenge. Many options are easy to access, simple to cook, and budget-friendly. Here’s how to hop on the whole grain train for better health.

What Exactly Is a 'Whole Grain'

You may know whole grains for their brown color compared to white, polished, refined grains. This color difference tells a deeper story about their processing. Whole grains leave the entire grain kernel intact, whereas refined grains have their bran and germ removed.

By retaining bran, germ, and endosperm, whole grains retain more nutrients. They tend to be naturally richer than their refined counterparts in nutrients such as fiber, B vitamins, copper, iron, zinc, magnesium, and antioxidants.

Benefits of Whole Grains

Though some recent diet trends (such as keto and paleo) have vilified whole grains, scientific evidence shows that they are extremely nutritious. The Whole Grains Council, which tracks the latest research on grain science, reports that consuming grains is associated with reduced risk of stroke, type 2 diabetes, and heart disease, better weight maintenance, less inflammation, and lower risk of colorectal cancer.

Additionally, whole grains can help you reach your daily target of dietary fiber—a goal many of us fall short of. When you consume enough fiber, you may see improvements in your digestive health, such as more regular bowel movements. The fiber in whole grains also “feeds” a healthy microbiome, which can have ripple benefits for numerous areas of wellness—from reduced inflammation to better mental health.

12 Whole Grains To Try

When most people think of whole grains, their mind immediately goes to whole wheat. But there’s an entire world of whole grains to try. Expand your culinary repertoire with any of the following whole grains.

• Barley: This classic grain has a nutty flavor and palate-pleasing chewiness. It is also a source of beta-glucan, a type of fiber that may help lower cholesterol.

• Brown rice: Try swapping brown rice for white rice in stir-fries, casseroles, or soups. It’ll add a heartier texture and extra fiber. Plus, because the glycemic index of brown rice isn’t as high as that of white rice, it won’t raise your blood sugar to the same degree.

• Buckwheat: Fun fact: buckwheat isn’t actually related to wheat. It’s technically a pseudocereal, but it has many of the same benefits as whole grains, like ample plant protein and fiber.

• Bulgur: This chewy cracked wheat makes a great base for tabbouleh, grain bowls, or pilaf.

• Millet: You can recognize millet by its tiny, round grains. Its mild flavor and quick cooking time make this an excellent go-to for weeknight meals. It also happens to be gluten-free.

• Oats: Sure, oats are a standard breakfast choice, but consider adding them to dessert and dinner options, like fruit crisp and meatloaf. Like barley, they’re high in cholesterol-lowering beta-glucan.

• Quinoa: Botanically, quinoa is actually a seed, but for nutrition purposes, it’s classified as a whole grain. It’s also a complete protein source, meaning it contains all the essential amino acids your body can’t make on its own.

• Rye: Rye has a distinctive, licorice-like flavor you probably recognize from rye bread. Besides bread, other baked goods are also delicious vehicles for rye grains.

• Sorghum: If you’ve never tried sorghum, you may be pleasantly surprised by its mildly sweet flavor. Consider it as an alternative to rice or couscous.

• Teff: This spongy bread from Ethiopia is growing in popularity in the U.S. It’s often used to make a side dish, but you can also cook it by itself for an earthy-flavored side dish.

• Whole wheat: You don’t have to look hard to find whole wheat versions of bread, pasta, and flour. Choose these as often as possible in your cooking and baking.

• Wild rice: Colorful wild rice has longer, darker grains than white. It’s also higher in fiber and antioxidants.

How to Choose More Whole Grains

So you’ve picked out some great grains—now what? Incorporating these foods into your diet is often a matter of creativity and planning. Here are some tips on how you can make whole grains a regular part of your diet.

• Be a diligent label reader. Choose whole-grain versions of bread, pasta, and cereals whenever possible. When in doubt, look for a whole grain as the first ingredient—or seek out foods labeled “100% whole grain.”

• Choose whole grains at home. By opting for mostly whole grains in your home cooking, you’ll likely reach the recommended target of “making half your grains whole.” Then, when dining out, you can have the freedom to choose refined grains if you like.

• Be willing to experiment. If you tend to stick with the same small rotation of grains, consider branching out. Less common options like quinoa, teff, millet, or bulgur could be the novelty you didn’t know your mealtimes were missing.

• Think outside the side. Whole grains make great side dishes, but that’s not the only course they comprise. At breakfast, a quinoa porridge could take center stage, while dinner might look like a brown rice-based stir fry or sorghum grain bowl.

• Go half and half in baking. Sometimes, baked goods like muffins, quick breads, and cakes that call for refined flour can be tweaked for extra fiber and nutrients. Try subbing one-quarter to one-half of a recipe’s white flour with whole wheat flour, oat flour, or another whole grain flour.

Bottom Line

Whether it's breakfast, lunch, dinner, or snack time, there’s always an opportunity to incorporate more whole grains into your diet. Doing so may benefit you by lowering disease risk and improving digestion. If you’re tired of the usual grains, consider broadening your horizons with any of the delicious options mentioned above.

Read the original article on Verywell Fitness.