14 Healthy Whole Grains, and How to Eat Them

There are several types of this small, round grain that are gluten-free that you might see in stores, such as fonio, pearl, and finger. One cup of millet also boasts 25% of the daily value of phosphorus for women over 19, which, along with calcium, helps maintain healthy and strong bones and teeth. Studies have shown that consumption of millet can help prevent chronic diseases for those who enjoy it regularly. Dig into a bowl of millet in a delicious breakfast porridge, which will start your day off with 11 grams of protein.

Bulgur is a type of cracked wheat, often made with durum wheat (so it’s not gluten-free). One cup provides a whopping 17 grams of plant-based protein, plus more than half your daily magnesium, which also plays a key role in bone health, in addition to helping muscle and nerve function. It’s easy to find different grain sizes of bulgur, including fine, medium, coarse, and extra coarse, and most grains don’t require boiling to cook. Simply add hot water and let sit, then fluff with a fork.

This chewy whole grain is available in a variety of varieties. Brands sell quick cook or instant farro that can be ready in 10 minutes, but regular farro can take much longer to prepare. Farro is especially high in niacin—20% of your daily value in 1/4 cup—a B vitamin that boosts the skin and aids the digestive system. “Try batch-cooking quinoa or farro to easily build gorgeous bowls. Just add fresh or roasted vegetables, hummus or other spreads, tofu or other proteins you enjoy,” says Moore.

Quinoa is technically a seed, rather than a grain, native to Peru, Ecuador, and Bolivia, and is naturally gluten-free, making it a great base for those who avoid gluten due to allergy or intolerance. It’s full of important nutrients – one cup provides 8 grams of protein and 5 grams of dietary fiber. Steamed, boiled, or boiled into porridge, it will maintain a pleasant bite. Or fold it into a Frittata With Roasted Red Peppers and Manchego for a winning breakfast!

This breakfast is a staple for a good reason. “Oats are rich in beta-glucan, a soluble fiber shown to help lower cholesterol levels and improve blood sugar management,” says Moore. Oats are also high in fiber, and studies show that their fiber content along with other nutrients help boost your gut microbiome, which helps with immune system support as well as digestion.

It’s common in Indian and West African cooking, and it’s less common to find sorghum in your grocery store (but it’s easy to order online!). Sorghum is an impressive whole grain for its health and environmental benefits. Scientists have explored this crop as a crop that can grow very well under drought, making it a potentially popular choice as climate change continues to warm the planet and cause more widespread drought.

Like other grains, sorghum is high in protein and fiber. Studies also show that sorghum is high in polyphenols, which can help prevent cancer as well as oxidative stress, which can accelerate aging. To prepare, cook as you would quinoa, or pop on the stove as you would popcorn.

Also known as dinkel or hull wheat, spelled is often ground into flour and added to bread dough. This nutty grain is a good source of minerals such as potassium, manganese, iron, and phosphorus, as well as thiamin, a B vitamin important for cell function and healthy metabolism. Spell benefits of soaking overnight before cooking to cook it faster, or low heat from a slow cooker to ensure it’s tender.

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Get this tiny grain in its whole form or grind it into flour – the main ingredient in injera, a staple bread in Ethiopian cuisine. It is a plant native to Eritrea and Ethiopia. “Teff is high in protein, higher in iron than most other grains, and a fiber powerhouse that packs 12 grams in just 3.5 ounces!” said Moore. This mild, slightly sweet pick is rich in minerals like copper, phosphorus, and magnesium, key to regular muscle and nerve function.