Top Fourteen Healthy Whole-Grain Foods (Including Grains without Gluten)

What is Whole grain?

A whole grain is a grain of any cereal and pseudocereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm. As part of a generally healthy diet, consumption of whole grains is associated with a lower risk of several diseases.

Part of the necessary foods in homes around the world are grains

These grains have three major parts which are Bran (the resourceful outer part, the germ (the main part that germinates in a seed, highly nutritious), and the Endosperm (the nutrient supplier of the germ, high level of carbohydrate).


Any grain with the three above parts is referred to as a whole grain. Whole grains contain high levels of iron, manganese, magnesium, selenium, nutrient-filled fiber, and vitamin B.


Amazingly, opting for whole grains over refined grains has been associated with lower risks of cardiovascular disease, several types of cancers, and type 2 diabetes.


Have A Look At A-List Of Fourteen Healthy Whole-Grain Foods.


  1. Whole Oats

One of the healthiest whole grains available to you is oats.


They are fully packed with different types of minerals and vitamins dietary fiber and also do not contain gluten.

That’s not all, the consumption of oats also prevents the slow damage of cells, as it contains a type of phenolic alkaloids known as avenanthramide. Avenanthramide has been associated with a decrease in the possibility of developing low blood pressure and colon cancer.


Oats are also a reliable source of beta-glucans, a soluble fiber that has a positive effect on our heart health, and cholesterol level and assists in easy digestion and nutrient absorption. A conclusion of twenty-eight studies also discovered that foods containing beta-glucan can reduce total cholesterol and LDL cholesterol.


Ensure you choose whole oats on your next purchase, such as steamed and flattened whole oats, oat groats, and sliced oats. Other varieties of oats, an example is instant oatmeal, are heavily processed and contain unhealthy sugar most of the time.


  1. Whole Wheat

Whole wheat is a widely known and amazingly dynamic grain.

It has major uses in baked foods, spaghetti/pasta, noodles, and North African dishes like couscous, and semolina.


Despite the popularity and acceptability of wheat, it still possesses some constraints. Which are fattening to the belly and most concerning high levels of gluten that trigger some types of diseases in a minority of people.


Nevertheless, if you are part of the majority that is not affected by gluten, then you have a lot to gain from whole wheat as a part of your diet. As it contains a good amount of nutritious fiber, vitamins, minerals and antioxidants.


Take note of foods called “wheat” and “whole wheat”, and do well to go for the whole wheat.

Whole wheat consists of every part of a grain, from the endosperm to the germ and even the bran. Whole “wheat” has only the endosperm.


  1. Whole-Grain Rye

Rye or Rye berries belong to the wheat family and have been a human food for ages.


It is primarily loaded with more nutrients than wheat and has a lower amount of carbohydrates. This is a major reason why rye bread is not associated with increased blood sugar, unlike wheat.


The amount of fiber rye contains makes it preferable to wheat.  — A dish containing about twenty teaspoons of rye flour gives 1.5 teaspoons of fiber, which is ninety percent of what an adult needs per day.


Studies discovered that nutritious fiber has the capabilities to reduce the acceleration of carbohydrate absorption by the digestive system, resulting in a snowball rise in blood sugar and not immediate spikes.


There are different varieties of Rye flour (light, medium, and dark) and Pumpernickel. The medium and light varieties of rye flour are not classified as a whole grain because they have passed through some processing, whether heavy or light. While pumpernickel and dark rye flour are agreed to be whole grains.


Furthermore, it’s advisable that you check the pack of products well because some manufacturers add other mixtures of refined rye grain.


  1. Buckwheat

Buckwheat is a pseudo-grain that refers to non-grass that is used like cereal and several species like Fagopyrum or americium. Despite the name, it is in no way related to wheat.



Buckwheat grains are gluten-free and are filled with amazing numbers and quantities of magnesium, vitamin B, copper, iron, manganese, and phosphorus.


In addition, buckwheat has nutritious fiber that goes to your rectum area to feed your positive gut bacteria, this is because the brain of Buckwheat is a reliable source of resistant starch and resistant starch has a lot of bodily benefits like improving insulin sensitivity, aids digestion, lower blood sugar, and others


As mentioned above, resistant starch can regulate blood sugar and aid digestive health. It also gets digested in the small intestine.


To prepare the buckwheat delicacy, add one cup of its hulled kernels water (two cups) and then boil it. Let it cook at minimal heat then let the hulled kernel boil gently for just about fifteen minutes.


  1. Bulgur Wheat (Cracked Wheat)

These are blanched grouts, popularly called cracked wheat, it is of noble reputation among the Middle Eastern culinary.


Cracked wheat often serves as an addition to soups, salad and veggies. Its cosine is like that of rice but softens like couscous.


Bulgur has a low rate of fat, is a good source of nutritious fiber and contains manganese, magnesium and other necessary minerals.


According to studies, high consumption of cracked wheat and similar whole grains has been associated with reduced inflammation and a decrease in the tendency of cardiovascular diseases and some types of cancer…


However, gluten is included in the components of cracked wheat, which will not be appropriate for a gluten-free diet.


  1. Millet

Millet is a grain that has been known to man as food for thousands of years. Maybe commonly as a part of blends for birds.


Moreover, men since the olden times and till now have had millet as part of their cuisine and it is conventional in some parts of the world like Nigeria, China, Ethiopia and India.


Incredibly, Millet has the necessary minerals and is also gluten-free.


Research has linked the consumption of millet has been associated with better blood sugar control and lower blood lipids.


Millet is grouped with Pseudocereals but is thought to be cereal. It is, however, believed to be a whole grain cereal due to its similar manner of preparation.


  1. Whole Barley

Barley has been a staple grain since the medieval age


Although it’s not as popular as some other grains in most parts of the world, it serves as a source of amazing nutrients needed by our body.


Barley is provided for consumption in different forms, which are barley flakes, hulled barley and pearl barley. The major ones are the Hulled barley and pearl barley. Among these two, only hulled barley is regarded as a whole grain due to the low level of processing it passes through.


Magnesium, Zinc, Phosphorus, Potassium, vitamin B, and manganese are minerals in Hulled barley.


Just 0.326 Ibs of whole barley flour gives a whopping sixty percent of fiber needed by adults or 2.98 teaspoons of fiber.


It’s important that you are aware of the presence of gluten in barley making it unsuitable for a gluten-free diet.


  1. Spelled

Having its scientific name as Triticum Spelta has been widely known as food for thousands of years.


The dietary benefits of spelled are almost like that of modern whole wheat containing manganese, magnesium, phosphorus, iron, vitamin B, Zinc, and fiber. It is also a richer source of Zinc and phosphorus


Spelled has anti-nutrient properties like phytic acid which slows down the ability of your gut to absorb essential nutrients, this is common with other grains. However, it should not be a problem for adults to maintain a balanced diet, except for vegetarians.


Moreso, the number of antinutrients spelled can be reduced by fermenting or by sprouting.


It is also worthy to know that spelled has gluten, correspondingly bad for a gluten-free diet.


  1. Quinoa

Quinoa is a nourishing food that is found in South America.


It is a richer source of some nutrients than popular grains like wheat. Some of those nutrients are protein, fiber, dietary fat, vitamin and minerals,


Quinoa also prevents the subtle damage of cells with its high level of Kaempferol and quercetin which are good antioxidants. With the benefit of this, diseases like cardiovascular infection, cancers and inflammation can be prevented.


In addition, quinoa provides the nine necessary amino acids making it a source of complete protein and perfect for vegetarians and vegans.


Since it is consumed in a similar manner to cereals, people regard it as a cereal whereas it is a pseudocereal.


  1. Brown Rice

Brown rice is a species of rice that is generally agreed to have advantages over white rice.


This is due to the presence of bran and germ in the brown rice, making it a whole grain, unlike white rice that has been stripped of the bran and germ, losing all the nutrients in them.


The bran and germ has nutritious contents including vitamins, minerals, fiber and antioxidant. There is as much as 1.8 grams of fiber in every hundred grams of brown rice while white rice has just 0.6 grams of fiber.


Brown rice is also a perfect carbohydrate for a gluten-free diet, as it naturally does not contain gluten.


Studies have discovered amazing nutrients in this grain that are highly beneficial to man’s health.


For example, brown rice reduces the slow damage of our cells, with the presence of ligands which is an antioxidants. Ligands are also beneficial for their reduction in risk of cardiovascular diseases, inflammation and LDL cholesterol.


  1. Corn

This is a grain known by all men in this century, having its scientific name as Zea mays. It has been man’s food for generations.


It is produced in higher quantities than most grains and is conventional to the world.


Manganese, zinc, copper, magnesium, potassium, B vitamins, phosphorus and antioxidants are components in unprocessed maize and it naturally does not contain gluten.


Corn, especially yellow corn, is a reliable source of Zeaxanthin and lutein which are potent antioxidants.  Contains lutein and zeaxanthin, which are antioxidants abundant in yellow corn. Macular degeneration and cataracts which are major causes of blindness have been inversely associated with this antioxidant.

Additionally, corn is rich in fiber. 4.6 grams of fiber can be gotten from one hundred and sixty-four grams of boiled yellow corn


  1. Popcorn

Popcorn is arguably the healthiest snack for you.

This variety of corn bursts when heated. The kernel has a tiny quantity of H2O that converts to steam when heated and makes the kernel expand and then puff.

Probably because it’s a snack, a large number of people are ignorant of the fact that popcorn is also a whole grain. Popcorn is rich in manganese, magnesium, phosphorus, zinc, and vitamin B.

Furthermore, popcorn has a good level of fiber.

It can be prepared with a pop-corn machine, your stove or an air popper. Self-preparation is advised, as packaged popcorn may contain harmful substances and commercial production might involve the use of unhealthy fat, artificial flavoring, salt and others, making the snack unhealthy


  1. Whole-Grain Bread

Whole-grain bread is one of the easiest ways to include whole grains in your diet.

They are popular and generally produced across the world in different cuisines like whole-grain bagels, rye bread, whole-grain tortillas, whole wheat bread rolls and more.

Furthermore, Ezekiel bread is very healthy and nutritious because it is made with a mixture of several whole grains and legumes like Spelt, barley millet and others.

A notable preparation of this bread is that the grains and legumes are soaked in water in order to let them sprout. This reduces the number of ant nutrients in whole grains and increases the number of nutrients in them

It is worthy to note that most whole wheat bread is made from pulverized whole grains, which reduces the nutrient in the grains. So on your next purchase, to avoid buying a pulverized one, buy the bread that has visible seeds.


  1. Whole-Grain and Whole-Wheat Pastas

These special pastas are made from whole grains or from all parts of wheat.

. They contain more nutrients than the common pasta made out of refined grains. An example of the benefits is the amount of fiber in whole grain spaghetti, which is more than twice the amount in spaghetti made out of refined grains.

Whole grain pastas are more satisfying as a result of the additional fiber they have.

However, since the grains used in making them have been refined into fine particles, they have been stripped of some great nutrients. This makes foods like brown rice or quinoa healthier and more dietary.

Nonetheless, pastas are some people’s favorite delicacy, so if you want to choose pasta to choose whole-grain pastas instead of the regular ones. They provide more minerals, vitamins and other beneficial nutrients.

The Bottom Line

Whole grains pass through little or no process of refining making them have more nutrients that the ones that pass through heavy refining.

Choosing whole grains over refined grains is associated with several benefits to our body, like a reduced risk of type 2 diabetes, cancers, cardiovascular diseases and a lot more.

Incredibly, there are various whole grains you can select from.

For a better diet, change the refined grains in your diet to a whole grain listed above, and stay healthy.


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