Whole Grains: 15 Healthy Whole Grain Foods and Why You Should Eat Them

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Category: Healthy Eating

Introduction

Grains have been part of human diets for thousands of years.

Foods such as oats, rice, wheat, barley and corn can provide carbohydrates, fibre, vitamins and minerals. But not all grain products are nutritionally equal.

One of the most useful distinctions to understand is the difference between whole grains and refined grains.

Whole grains contain all three major parts of the grain kernel:

The bran
The germ
The endosperm

Refining removes the bran and germ, which also removes some of the grain's fibre and nutrients.

For this reason, whole grains are generally a better choice than refined grains when building a healthy eating pattern.

In this guide, you will learn what whole grains are, discover 15 healthy whole grain foods, understand the difference between whole and refined grains, and find simple ways to include them in breakfast, lunch and dinner.

What Are Whole Grains?

A whole grain contains the entire grain kernel.

The three main parts are:

Bran

The outer layer of the grain.

It contains fibre and various nutrients.

Germ

The part of the grain that can develop into a new plant.

It contains vitamins, minerals, healthy fats and other nutrients.

Endosperm

The largest part of the grain.

It mainly provides carbohydrates along with some protein and other nutrients.

When all three parts remain present, the food is considered a whole grain.

Whole Grains vs. Refined Grains

The main difference is how the grain is processed.

Whole grains

Contain:

Bran
Germ
Endosperm

Examples include:

Brown rice
Oats
Whole wheat
Barley
Quinoa

Refined grains

Refining removes the bran and germ.

Examples include many products made from:

White flour
White rice
Refined wheat flour

Some refined grain products are enriched with certain nutrients after processing, but they generally contain less fibre than their whole-grain counterparts.

Why Are Whole Grains Healthy?

Whole grains can provide several important nutrients.

1. Fibre

Many whole grains are good sources of dietary fibre.

Fibre contributes to normal digestive function and can help make meals more filling.

2. Vitamins and minerals

Whole grains can provide nutrients such as:

Magnesium
Iron
B vitamins
Zinc
Selenium

The exact nutritional profile varies between grains.

3. Complex carbohydrates

Whole grains provide carbohydrates that can be part of a balanced diet.

4. Plant compounds

Whole grains contain various naturally occurring plant compounds.

Including a variety of whole grains can therefore add nutritional diversity to your diet.

15 Healthy Whole Grain Foods

1. Oats

Oats are one of the easiest whole grains to include in your diet.

They work well for:

Breakfast
Overnight oats
Porridge
Homemade granola
Smoothies

Simple breakfast

Oats + milk + banana + walnuts

Oats are also a budget-friendly staple, making them useful for people trying to eat healthy without spending too much.

2. Brown Rice

Brown rice is a whole-grain version of rice.

It contains the bran and germ that are removed from white rice during refining.

Use brown rice in:

Rice bowls
Stir-fries
Curries
Salads
Side dishes

Simple meal

Brown rice + beans + vegetables + avocado

3. Whole Wheat

Whole wheat is used to make many foods, including:

Whole wheat bread
Whole wheat pasta
Whole wheat wraps
Whole wheat flour

When shopping, look for products clearly labelled as whole grain or whole wheat.

Do not assume that brown colour automatically means a product is whole grain.

4. Barley

Barley is a versatile grain that can be added to:

Soups
Stews
Salads
Grain bowls

It can provide fibre and other nutrients.

Simple meal

Barley + roasted vegetables + chickpeas

5. Quinoa

Quinoa is technically a seed, but it is commonly prepared and eaten like a grain.

It provides:

Protein
Fibre
Minerals
Carbohydrates

It works well in:

Salads
Grain bowls
Side dishes
Breakfast bowls

Simple meal

Quinoa + chickpeas + cucumber + tomatoes

6. Bulgur

Bulgur is made from cracked wheat and is commonly used in Middle Eastern and Mediterranean cooking.

It can be used in:

Tabbouleh
Salads
Grain bowls
Stuffed vegetables

Bulgur is relatively quick to prepare, making it a convenient whole-grain option.

7. Whole Grain Bread

Whole grain bread can be a simple way to increase your intake of whole grains.

Use it for:

Breakfast toast
Sandwiches
Avocado toast
Egg sandwiches

When shopping, check the ingredient list and nutrition information.

Look for products where whole grains or whole wheat are prominent ingredients.

8. Whole Wheat Pasta

Whole wheat pasta can replace refined pasta in many meals.

Try it with:

Tomato sauce
Lentils
Beans
Vegetables
Chicken
Fish

Simple meal

Whole wheat pasta + tomato sauce + lentils + spinach

This combines whole grains with plant-based protein and vegetables.

9. Rye

Rye is a grain used in breads and other products.

Whole rye products can provide fibre and other nutrients.

Rye bread can be paired with:

Eggs
Avocado
Cottage cheese
Hummus
Vegetables

10. Corn

Corn is a grain that can be included in many meals.

Forms include:

Corn on the cob
Corn kernels
Popcorn
Cornmeal

Plain popcorn can be a whole-grain snack.

However, heavily buttered or sugar-coated popcorn products can be much higher in calories, saturated fat or added sugar.

11. Millet

Millet is an ancient grain that can be used as a rice or couscous alternative.

It can be served with:

Vegetables
Beans
Chicken
Fish
Stews

Its mild flavour makes it easy to combine with different foods.

12. Buckwheat

Despite its name, buckwheat is not a type of wheat.

It is a naturally gluten-free seed that is commonly used like a grain.

It can be used in:

Porridge
Pancakes
Noodles
Grain bowls

It can be a useful option for people who avoid gluten, although packaged products should always be checked for cross-contact if you have coeliac disease.

13. Sorghum

Sorghum is a whole grain that can be used in:

Grain bowls
Salads
Side dishes
Porridge

It can add variety to your diet and is naturally gluten-free.

14. Teff

Teff is a very small grain traditionally associated with Ethiopian cuisine.

It can be used to make:

Porridge
Flatbreads
Grain dishes

It is naturally gluten-free and provides fibre and minerals.

15. Whole Grain Cereals

Some breakfast cereals can be useful sources of whole grains.

However, not every cereal marketed as healthy is equally nutritious.

When choosing cereal, check:

Whole grain content
Fibre
Added sugar
Salt
Portion size

A simple ingredient list can make it easier to compare products.

How Much Whole Grain Should You Eat?

The ideal amount depends on your individual energy needs and overall dietary pattern.

Rather than focusing on a specific number for everyone, a practical goal is to make whole grains a regular part of your diet.

For example:

Breakfast: Oatmeal

Lunch: Wholegrain bread

Dinner: Brown rice

This can gradually increase your whole-grain intake without requiring major changes.

Whole Grains and Fibre

One of the major advantages of whole grains is their fibre content.

Fibre can support:

Normal digestion
Regular bowel movements
Satiety
A healthy gut environment

Different whole grains contain different amounts and types of fibre.

Eating a variety of high-fibre foods is therefore useful.

Other sources of fibre include:

Fruit
Vegetables
Beans
Lentils
Nuts
Seeds

Whole Grains and Digestive Health

Increasing fibre can support digestive health.

However, if your current diet is low in fibre, suddenly eating large quantities may cause:

Gas
Bloating
Abdominal discomfort

A better approach is to increase fibre gradually and drink enough fluids.

If you have a digestive condition or persistent symptoms, seek advice from a healthcare professional.

Whole Grains for Breakfast

Breakfast is one of the easiest meals for adding whole grains.

Try:

Oatmeal

Oats + milk + banana + walnuts

Wholegrain toast

Wholegrain toast + eggs + tomatoes

Overnight oats

Oats + yogurt + berries + chia seeds

Wholegrain cereal

Wholegrain cereal + milk + fruit

Choose options that fit your dietary preferences.

Whole Grains for Lunch

Try:

Wholegrain sandwich

Wholegrain bread + chicken + salad

Grain bowl

Brown rice + beans + vegetables

Bulgur salad

Bulgur + chickpeas + cucumber + tomatoes

Whole wheat wrap

Whole wheat wrap + hummus + vegetables

These meals combine whole grains with protein and vegetables.

Whole Grains for Dinner

Whole grains can become the base of many dinners.

Examples include:

Brown rice + salmon + broccoli

Whole wheat pasta + beans + tomato sauce

Barley + chicken + vegetables

Quinoa + chickpeas + roasted vegetables

The key is balance.

Whole Grains and Protein

Whole grains contain some protein, but they can also be combined with dedicated protein sources.

Try:

Oats + yogurt + nuts

Brown rice + beans

Wholegrain bread + eggs

Quinoa + chickpeas

Whole wheat pasta + lentils

This creates meals containing multiple nutrients.

Whole Grains and Healthy Fats

Whole grains can also be combined with healthy sources of fat.

For example:

Brown rice + avocado + beans

Wholegrain toast + olive oil + eggs

Oatmeal + walnuts + berries

Quinoa + olive oil + vegetables

For more information, see our guide to healthy fats.

Are Whole Grains Good for Weight Management?

Whole grains can be part of a healthy weight-management diet.

Their fibre content may help meals feel satisfying.

However, whole grains are not a special weight-loss food.

Eating large amounts can still provide substantial energy.

For weight management, focus on:

Overall diet quality
Portion sizes
Physical activity
Sleep
Consistency

Avoid treating one food as a magic solution.

Are Whole Grains Better Than White Bread?

Wholegrain bread is generally more nutrient-dense and higher in fibre than refined white bread.

However, the quality of individual products varies.

Check:

Ingredient list
Fibre content
Added sugar
Salt
Portion size

Look for products clearly identifying whole grains or whole wheat.

Is Brown Rice Healthier Than White Rice?

Brown rice retains the bran and germ and generally contains more fibre and nutrients than white rice.

White rice can still be part of a healthy diet.

The overall meal matters.

For example:

White rice + vegetables + beans + healthy fats

can still be a balanced meal.

You do not need to completely eliminate refined grains.

The goal is generally to prioritise whole grains where practical.

Are Whole Grains Gluten-Free?

Some whole grains are naturally gluten-free.

Examples include:

Brown rice
Quinoa
Buckwheat
Millet
Sorghum
Teff
Corn

Oats are naturally gluten-free but can be contaminated with gluten during processing.

People with coeliac disease should choose products specifically labelled gluten-free when necessary.

Whole Grains for a Vegetarian Diet

Whole grains can work extremely well in vegetarian meals.

Combine them with:

Beans
Lentils
Chickpeas
Tofu
Eggs
Yogurt
Nuts
Seeds

Examples:

Brown rice + black beans + avocado

Quinoa + chickpeas + vegetables

Wholegrain bread + eggs + salad

Whole Grains for a Vegan Diet

Vegan diets can include many whole grains.

Good options include:

Oats
Brown rice
Quinoa
Barley
Bulgur
Millet
Sorghum
Whole wheat

Combine grains with legumes, vegetables, nuts and seeds for varied meals.

How to Choose Healthy Whole Grain Products

Food labels can be confusing.

Look for:

1. Whole grain ingredients

Words such as:

Whole wheat
Whole grain oats
Whole rye
Whole barley

2. Fibre

Compare fibre amounts between similar products.

3. Added sugar

Some breakfast cereals and grain products contain significant amounts of added sugar.

4. Salt

Compare sodium or salt content where relevant.

5. Portion size

A product may appear healthy but still contribute a large amount of energy if portions are very large.

Common Whole Grain Mistakes

Mistake 1: Assuming brown means whole grain

Some products are coloured brown without being whole grain.

Always check the ingredients.

Mistake 2: Eating only one type

Variety is useful.

Rotate oats, rice, wheat, barley and other grains.

Mistake 3: Increasing fibre too quickly

Increase fibre gradually if your current intake is low.

Mistake 4: Choosing sugary whole-grain products

A whole-grain cereal can still contain substantial added sugar.

Mistake 5: Eating unlimited portions

Whole grains are nutritious but still contribute calories.

7 Easy Whole Grain Meal Ideas

1. Oatmeal Bowl

Oats + banana + yogurt + walnuts

2. Brown Rice Bowl

Brown rice + beans + vegetables + avocado

3. Whole Wheat Pasta

Whole wheat pasta + tomato sauce + lentils + spinach

4. Quinoa Salad

Quinoa + chickpeas + cucumber + tomatoes

5. Wholegrain Breakfast

Wholegrain toast + eggs + tomato

6. Barley Soup

Barley + vegetables + beans

7. Bulgur Bowl

Bulgur + roasted vegetables + chickpeas + tahini

These meals can be adjusted according to your budget and preferences.

Whole Grains on a Budget

Whole grains do not have to be expensive.

Affordable choices can include:

Oats
Brown rice
Whole wheat pasta
Wholegrain bread
Barley
Corn

Buy foods you will actually use.

For additional money-saving strategies, read our guide to healthy eating on a budget.

A Simple Weekly Whole Grain Plan

You can rotate different whole grains throughout the week.

Monday

Oatmeal

Tuesday

Brown rice

Wednesday

Whole wheat pasta

Thursday

Barley

Friday

Quinoa

Saturday

Wholegrain bread

Sunday

Bulgur

This is simply an example.

You can repeat your favourite foods and introduce new grains gradually.

How to Transition to More Whole Grains

If you currently eat mostly refined grains, do not feel that you need to change everything immediately.

Try one substitution at a time.

Step 1

Replace white bread with wholegrain bread.

Step 2

Try oatmeal for breakfast.

Step 3

Replace some refined pasta with whole wheat pasta.

Step 4

Try brown rice once or twice a week.

Step 5

Experiment with quinoa, barley or bulgur.

Small changes are easier to maintain.

Frequently Asked Questions

What are whole grains?

Whole grains contain the bran, germ and endosperm of the grain kernel.

What are the healthiest whole grains?

Oats, brown rice, whole wheat, barley, quinoa, bulgur, rye, millet and other whole grains can all contribute to a healthy diet.

Is brown rice a whole grain?

Yes. Brown rice retains the bran and germ and is considered a whole grain.

Is oatmeal a whole grain?

Yes. Oats are whole grains when consumed in their whole form.

Are whole grains better than refined grains?

Whole grains generally contain more fibre and nutrients because the bran and germ remain intact.

Can whole grains help with weight loss?

Whole grains can be part of a healthy weight-management diet, particularly because many provide fibre, but they are not a magic weight-loss food.

Are whole grains gluten-free?

Some are naturally gluten-free, including rice, quinoa, millet, sorghum, buckwheat and corn.

How can I eat more whole grains?

Start with simple substitutions such as oatmeal for breakfast, wholegrain bread for sandwiches and brown rice or whole wheat pasta for some meals.

Are whole grains expensive?

Many whole grains, including oats, barley, brown rice and whole wheat pasta, can be affordable.

Can children eat whole grains?

Yes. Whole grains can be part of a varied diet for children, with portions and food choices adjusted for age and individual needs.

Final Thoughts

Whole grains are a simple way to improve the nutritional quality of your everyday diet.

You do not need to eat unusual or expensive grains.

Start with familiar options:

Oats.

Brown rice.

Whole wheat bread.

Whole wheat pasta.

Barley.

Bulgur.

Then experiment with:

Quinoa.

Millet.

Buckwheat.

Sorghum.

The most important thing is consistency.

Instead of trying to completely change your diet overnight, make small substitutions.

Choose oatmeal instead of a refined breakfast.

Choose wholegrain bread for your sandwich.

Add brown rice to your dinner.

Try barley in soup.

Add quinoa to a salad.

Over time, these small choices can help create a healthier and more varied eating pattern.

Whole grains are not a magic food, but they are an important part of a balanced diet that includes vegetables, fruit, protein-rich foods and healthy fats.

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