Give them a chance, you won’t regret it. Whole grains are a simple way to make your meals more filling, more colorful and more nutritious. They provide fiber, vitamins, minerals and long-lasting energy. The American Heart Association recommends eating three or more servings of fiber-rich whole grains every day.
Most people already know brown rice and 100% whole-wheat bread, but there are so many other delicious options out there. Even better: many whole grains are affordable, especially when bought in bulk. Here are seven whole grains worth adding to your weekly routine.
Gluten-intolerance and Celiac disease: Oats are naturally gluten-free, but choose certified gluten-free oats if you have celiac disease or gluten sensitivity, because regular oats may be contaminated with gluten during processing.
1. Barley
Barley is hearty, chewy and has a naturally nutty flavor. It is especially rich in fiber, and hulled barley contains the most because the bran layer is still intact.
Try it in: soups, casseroles, vegetable dishes or as a rice replacement.
Easy cooking idea:
Boil 3 cups of water, add 1 cup of hulled barley, reduce the heat and cook covered for about 40–45 minutes. Mix it with beans, onions and fresh herbs for a fresh twist on rice and beans.
2. Bulgur
Bulgur is a quick, practical whole grain made from wheat kernels that have already been boiled and dried. That means it cooks super fast.
Try it in: salads, soups, meatballs, meatloaf or warm grain bowls.
Easy cooking idea:
Soak 1 cup of bulgur in 1½ cups of very hot water. After about 15 minutes, it is ready to use. For a bright, fresh meal, mix it with parsley, mint, tomatoes, lemon juice and a little olive oil to make tabbouleh.
3. Corn
Corn is also a whole grain when eaten in its whole-grain form. It is budget-friendly, versatile and easy to add to many meals. When buying corn products, look for “whole-grain corn” on the ingredient list.
Try it as: fresh, frozen or canned corn, popcorn, whole cornmeal, whole grits or corn tortillas made with whole-grain corn.
Easy cooking idea:
Make polenta by mixing 1 cup of whole cornmeal with 1 cup of cool water. Bring 3 cups of water to a boil, slowly whisk in the cornmeal mixture and cook for 10–15 minutes, stirring often. You can also add corn kernels to salads, soups and casseroles.
4. Millet
Millet is small but mighty. When cooked, it becomes fluffy like rice and has a light, nutty taste.
Try it in: side dishes, breakfast bowls, muffins or banana bread.
Easy cooking idea:
Boil 2½ cups of water, add 1 cup of millet, reduce the heat and cook covered for 20–25 minutes. For extra flavor, toast it in a pan for about 10 minutes before cooking.
5. Oats
Oats are one of the easiest whole grains to love. They are affordable, quick to prepare and perfect for breakfast. Choose plain steel-cut oats, old-fashioned oats or rolled oats instead of flavored instant oatmeal, which often contains added sugar.
Try them as: oatmeal, overnight oats, oat flour or in homemade baked goods.
Easy cooking idea:
Bring 2 cups of water and 1 cup of old-fashioned oats to a boil. Reduce the heat and cook for 8–10 minutes, stirring often. For a creamier version, cook them with low-fat or fat-free milk. Add unsweetened dried fruit and unsalted nuts for a filling, energizing breakfast.
6. Quinoa
Quinoa has a slightly crunchy texture and is known for being a higher-protein whole grain option. It works well in both sweet and savory meals.
Try it in: salads, casseroles, breakfast bowls, soups or bean dishes.
Easy cooking idea:
Rinse quinoa before cooking to remove bitterness. Boil 2 cups of water, add 1 cup of quinoa, reduce the heat and cook covered for about 20 minutes.
7. Sorghum
Sorghum is a gluten-free cereal grain that originally comes from Africa. It is a great option for people with celiac disease or gluten intolerance.
Try it in: hot cereals, salads, side dishes, gluten-free breads, pasta or even popped like popcorn.
Easy cooking idea:
Rinse and drain sorghum first. Boil 3 cups of water, add 1 cup of sorghum, reduce the heat and simmer for 40–55 minutes until tender. Drain well and enjoy it as a base for bowls, salads or breakfast dishes.
A Simple Whole-Grain Challenge
This week, try swapping one usual side dish for a whole grain you do not normally eat. Barley instead of rice, quinoa in your salad, oats for breakfast or popcorn as a simple snack — small changes can make your meals more exciting and more nourishing.
Source: American Heart Association – 7 Whole-Grain Foods You Should Try
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