Many of us are on the lookout for health-boosting diet swaps. And, aside from cutting back on salt, added sugar, and saturated fat, research suggests that swapping refined grains, like white bread or rice, for whole grain alternatives has plenty more benefits.
Unlike refined grains, which are largely stripped of nutrients during processing, whole grains are rich in fibre, vitamins, minerals, and antioxidants. Therefore, studies suggest that eating more whole grains may help to lower the risk of death from all causes – including from heart disease, cancer, and type 2 diabetes.
So, what are some of the healthiest whole grains to add to your diet?
1. Whole oats
Oats are one of the healthiest grains on earth. They’re packed with fibre, antioxidants, and vitamins and minerals like iron, zinc, magnesium, and selenium and are also naturally gluten-free.
Whole oats are a fantastic source of antioxidants and beneficial plant compounds called polyphenols. Most notable is a group of antioxidants called avenanthramides, which oats are one of the only sources of.
Studies have linked avenanthramides to several health benefits, including lower blood pressure and a reduced risk of colon cancer. There’s also evidence that the antioxidants in oats may benefit skin health by reducing inflammation. As a result, this study noted whole oats as a potential treatment for skin conditions like eczema.
Oats are also a fantastic source of beta-glucan, a type of soluble fibre, which, among other things, has been found to improve digestion, blood sugar control, and cholesterol levels. And, because soluble is filling, eating oats for breakfast has also been linked with healthy weight management.
For maximum health benefits, it’s best to choose whole oats, such as rolled oats and steel-cut oats. Other variations, like instant oatmeal, are more processed and can be high in added sugar. Take this study, which found that whole oats were significantly more effective at regulating blood sugar compared with processed oats.
Check out our article, 8 ways to enjoy oats for breakfast, for inspiration on how to add them to your diet.
2. Buckwheat
Buckwheat is a grain-like seed used in everyday food products like flour, noodles, and breakfast foods. It’s a good source of fibre, protein, and complex carbohydrates, as well as several nutrients like zinc, folate, calcium, magnesium, and omega-3.
Eating buckwheat has been linked with improved heart health, which studies suggest may be due to its flavonoid content. These heart-healthy compounds are powerful antioxidants and have been found to help lower cholesterol, manage high blood pressure, and prevent blood clots.
Buckwheat is also considered a low-FODMAP food. FODMAPs are types of carbohydrates that can cause digestive issues – making buckwheat beneficial for people with coeliac disease, ulcerative colitis, irritable bowel syndrome (IBS), and other gut conditions. Plus, despite its name, buckwheat isn’t related to wheat and is gluten-free.
There are plenty of ways to add buckwheat to your diet. Check out these delicious buckwheat recipes from BBC Good Food for ideas.
3. Bulgur wheat
Bulgur wheat is a nutrient-dense whole grain that’s particularly popular in Middle Eastern, Mediterranean, and West Asian cuisine – often added to soups, stuffed vegetables, and salads such as tabbouleh. It’s cooked similar to rice but looks and tastes more like couscous.
Not only does bulgur’s mild flavour make it incredibly versatile, but it’s also been linked with several health benefits. It’s low in fat and rich in fibre and several minerals like iron, magnesium, and manganese.
This study found that high-fibre diets composed mainly of bulgur and legumes significantly reduced the risk of heart disease; while other research suggests that bulgur’s fibre and phytonutrient content may improve blood sugar control. This study also linked regular intake of whole grains, like bulgur, with a healthy gut microbiome and improved digestion.
Check out these bulgur wheat recipes from BBC Good Food for ideas on what to make.
4. Millet
Millets are small, round whole grains belonging to the grass family. They’re widely eaten across Asia, India, and Africa but have become increasingly popular in the West because they’re gluten-free and highly nutritious.
Millets contain more essential amino acids than most other cereals and the highest calcium content of all cereal grains. We need calcium for healthy bones and normal muscle and nerve function.
Millet is an excellent source of zinc, fibre, magnesium, manganese, potassium, and B vitamins. It’s also naturally gluten-free, making it suitable for those with coeliac disease.
Studies have linked eating more millet with various health benefits, including reduced inflammation and triglyceride levels and better blood sugar control.
5. Quinoa
Quinoa is a type of South American grain that’s been grown for its edible seeds for centuries. It’s hailed as a ‘superfood’ and it’s easy to see why.
Like many other whole grains, quinoa is an excellent source of fibre, iron, zinc, folate, and magnesium. Unlike many plant proteins, it’s also considered a complete protein, meaning it contains all nine amino acids. Essential amino acids are needed for various bodily processes, including digestion, building muscle, and maintaining healthy skin, hair, and nails.
Quinoa also contains the antioxidants quercetin and kaempferol, which research has found may protect against free radicals (unstable molecules) and reduce the risk of health conditions like cancer and heart disease.
In this study, mature adults who ate 15g of quinoa flour biscuits every day for 28 days had greater reductions in LDL (bad cholesterol), total cholesterol, and body weight than those who ate wheat-based biscuits. In another study, people who ate 50g of quinoa a day for 12 weeks experienced significant reductions in triglyceride levels, compared to those who only ate 25g. Lower triglyceride levels are associated with a reduced risk of stroke, heart disease, and heart attacks.
To learn more, check out our article; 9 health benefits of quinoa and how to use it.
6. Wholegrain rye
Whole grain rye is a member of the wheat family, but is generally considered more nutritious than wheat.
Research suggests that eating rye bread may improve heart health. This study compared the effects of getting 20% of daily calories from either rye or wheat bread on cholesterol levels. It found that rye bread was more effective at lowering cholesterol than wheat bread – by up to 14% and 12% respectively. Researchers have put this down to rye bread’s rich soluble fibre content, which helps to remove cholesterol-rich bile from the blood and body.
Soluble fibre also helps to slow the digestion and absorption of carbohydrates and sugar through the digestive tract – leading to a more gradual rise in blood sugar levels. It’s also rich in phenolic compounds, like caffeic acid and ferulic acid, which studies suggest may slow the release of sugar and insulin into the blood, further supporting blood sugar control.
In another study of adults with constipation, rye bread was found to be more effective than white wheat bread and laxatives at treating constipation, without negative side effects.
Rye flour is available in several forms, including light, dark, pumpernickel, and rye meal. Light and medium eye varieties are typically more refined and not considered whole grains, so it’s best to stick to dark rye flour, rye meal, and pumpernickel flour where possible.
Check out these rye recipes from Great British Chefs for inspiration.
7. Maize
Maize, or corn, is an incredibly popular whole grain around the world. It’s rich in zinc, magnesium, manganese, copper, potassium, phosphorus, and B vitamins – and is naturally gluten-free.
Maize also contains two antioxidants, lutein and zeaxanthin, which studies have linked with several health benefits, including improved skin health and a reduced risk of cataracts and age-related macular degeneration – two leading causes of blindness.
And, like most whole grains, maize is a fantastic source of fibre and can improve digestion, blood sugar regulation, and reduce the risk of health conditions like diabetes and heart disease.
Popcorn is a type of whole grain maize product and, without dashings of salt and sugar, is one of the healthiest snacks around. In fact, most people don’t realise that popcorn is a type of whole grain.
Check out these 28 tasty corn recipes from Food & Wine for ideas on how to add maize to your diet.
8. Barley
Barley has been consumed for thousands of years, and despite not being as popular as other whole grains, it’s extremely healthy.
Barley comes in two forms: hulled barley and pearled barley. But, only hulled barley is considered a whole grain, because it’s minimally processed. Hulled barley is rich in several minerals including selenium, magnesium, zinc, manganese, phosphorus, fibre, potassium, and B vitamins.
Most notable is barley’s fibre content, particularly beta-glucan. Studies have found that diets rich in soluble fibre like beta-glucan may reduce total cholesterol by 5-10%. Beta-glucan is also known to slow the absorption of sugar by binding it in the digestive tract and may, therefore lower blood sugar levels and reduce diabetes risk.
In this study, overweight women who ate sugar with barley or oats experienced decreased blood sugar and insulin levels. However, barley was significantly more effective, reducing levels by 59-65%, compared to 29-36% with oats. Another study of healthy men found that those who ate barley with dinner had 30% better insulin sensitivity after breakfast the following morning, compared to men who ate refined bread with dinner.
For cooking inspiration, check out these best barley recipes from Food & Wine.
9. Brown rice
Brown rice is generally recognised as a healthier alternative to white rice. This is because brown rice contains the entire grain – including the bran, germ, and endosperm; while the bran and germ are removed from white rice during processing.
The bran and germ are highly nutritious, which means that brown rice contains significantly more fibre, vitamins, minerals, and antioxidants than white rice. It’s particularly rich in manganese, which plays a role in several important body processes – including bone development, nerve function, and blood sugar regulation. As a result, research suggests that swapping white rice for brown rice may improve blood sugar levels and help with weight management.
Brown rice is also rich in antioxidants called lignans, which have been found to lower the risk of heart disease by reducing inflammation, blood pressure, and cholesterol levels.
Final thoughts…
Swapping out refined grains for whole grains is one of the simplest swaps you can make for a healthier diet. Not only are whole grains better for health, but with such a variety to pick from, it’s also easy to add them to your diet.
For further reading, head over to the diet and nutrition section of our website. Here, you’ll find information on everything from healthy cooking methods to mindful eating.
What whole grains do you eat the most? Are you inspired to add any more whole grains to your diet? We’d be interested to hear from you in the comment below.