Seven Whole Grains to Add to Your Diet

Whole grains are a staple of any meal plan. Not only are they a great source of energy, but they're also the key to good digestion and optimal weight. Find out which whole grains to add to your diet.
Seven Whole Grains to Add to Your Diet

Last update: 14 January, 2020

Whole grains are high in nutritional quality that benefits not only your health, but also help you lose weight and maintain your optimal weight when included in your diet. A source of complex carbohydrates, whole grains are essential to any balanced diet plan. Read below to find out more about the whole grains to add to your diet.

Unlike refined grains, whole grains retain all their fiber because they haven’t been modified through chemical processes. Furthermore, they’re better assimilated by the body, because consuming fiber eases digestion and it also helps prevent high sugar blood.

Best of all, these grains are easy to add into your daily diet, as they are quite versatile and their flavor blends well with other ingredients. As if that wasn’t enough, eating them makes you feel more full and therefore less likely to overeat.

Although the market is packed with breakfast cereals that look highly appealing inside their colorful, pretty boxes, more and more people are opting for whole grains in the diets. These foods are a lot more complete in terms of nutrition and provide important benefits.

Have you heard of them?

Seven Whole Grains to Add to Your Diet

1. Rolled oatmeal

Whole grains

Oatmeal stands out as being one of the most complete and nutritious grains. It contains more protein than other kinds of grains and, in turn, is a great source of fiber, minerals, and fatty acids.

Due to its slow-absorbing carbohydrates, oatmeal is a high-energy food that improves physical and mental performance. In addition, it helps control blood glucose, so it’s an excellent addition to the diet of those who are at risk of diabetes.

2. Wheat germ

Thanks to its high protein content and omega 3 fatty acids, wheat germ is one of the best supplements to add to a healthy breakfast. As all these nutrients help protect muscles, optimize brain activity and decrease inflammation.

It should be noted that wheat germ also contains vitamins B and E, which are necessary to regulate the metabolism and the activity of the nervous system. It’s also a good source of mineral salts that help maintain heart and kidney health.

3. Barley

Whole grains

In regards to whole grains, barley stands out as an ally in the control of high cholesterol levels. Its properties are attributed to the grains tocotrienols, which are fat-soluble substances that work together with vitamin E.

After being assimilated by the body, these substances block the hepatic production of bad cholesterol (LDL), while increasing the presence of good cholesterol (HDL).

Also, the consumption of barley helps prevent constipation and slow digestion due to its high content of soluble fiber.

4. Brown rice

Most people consume white rice in their regular diet, as it’s often the only kind sold at the grocery store. Plus, who are we kidding?! It tastes delicious. However, white rice loses up to 75% of the nutrients when compared to brown rice.

Brown rice not only retains all of its fiber, but it also provides B vitamins, antioxidants, and minerals like magnesium. In addition, it’s a significant source of complex carbohydrates, which provide energy to the cells.

5. Buckwheat

Buckwheat also goes by the names of black wheat. This is a grain that’s quite suitable for patients with celiac disease. 

Although not as well known as the previous ones, it’s on a league of its own due to the fact that it’s high in minerals, vitamins, and fiber. Plus, it doesn’t contain gluten.

Including this grain in your regular diet helps maintain not only optimal digestive health, but also benefits your nervous system. On a similar note, it also creates a barrier against free radicals and decreases the risk of premature cellular aging.

6. Corn flakes

Corn is often whole.

Cornflakes are whole grains that can be included in your breakfast or eaten as a snack. They’re known for providing slow-absorbing carbohydrates, which increase energy expenditure and regulate glucose levels.

They also contain high-quality proteins that increase muscle tone and improve cardiac health. As result, their fiber and antioxidant contributions optimize digestive health and protect the gut’s microbiota.

7. Whole Rye

Whole rye contains just 100 calories per cup and is a significant source of soluble and insoluble fiber. Therefore, including it in your diet helps control high cholesterol and prevents digestive disorders like constipation.

This grain should be a part of weight-loss diet plans. It’s excellent at reducing the anxiety associated with eating sweets. While it’s not a miraculous way to reduce pounds, it’s a good complement to achieve better results when sticking to a diet.

In summary, whole grains are wholesome food that promotes the general well-being of our minds and bodies. In short, their amount of carbohydrates help maintain a good energy level and optimize the regulation of glucose.

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