6 Whole Grain Food List For A Healthy Diet
What are Whole Grains?
Whole grain foods can be defined as those grains that contain the germ, endosperm and bran as opposed to refined grains that constitute just the endosperm.
Whole grain products are healthier as compared to refined foods because the process of refining hasn't stripped the grain off a significant portion.of nutritional benefits.
Whole Grain Food List
We have put together a whole grain foods list for your reference:
Whole wheat is a rich source of carbohydrates, dietary fibre, calcium, magnesium, phosphorus, folate, niacin and many other essential nutrients. This is one of the most essential healthy grains that can be easily incorporated into your diet in the form of breads, pasta or roti. Having said that, it is important to note that people with gluten intolerance or celiac disease should refrain from consuming this whole train food. (1)
These are one of the best whole grain foods that you can add to your diet. The impressive levels of dietary fibre, low glycemic index and magnesium levels can play an instrumental role in safeguarding your heart health. (2) You can easily substitute these for white rice and enjoy them with curries or pulses.
If you are looking for protein rich whole grain foods, this one should definitely top your list. In addition to being endowed with many essential vitamins, antioxidants, fibre and minerals, oats are also packed with more protein as compared to other whole grains. You can consume them in either sweet or savoury form depending upon your preference.
Miller's are gluten-free examples of whole grains. They are an abundant source of fibre, protein and various other micronutrients that can play a vital role in taking care of a person’s overall health. (3)
#ISO PRO TIP: It is advisable to soak your millets for a few hours before cooking. This will enhance the nutritious value of the grain and also make it easy for you to cook them.
These are one of those whole grain foods that have been bestowed upon the title of superfoods. In addition to being a plant based source of protein, quinoa is also rich in essential amino acids, dietary fibre, antioxidants and many essential vitamins including vitamin E. (4) Quinoa can be consumed in a number of ways such as quinoa salad, quinoa khichdi and even quinoa roti.
A study by Harvard has suggested that it is safe and very healthy to consume a bowl of quinoa each day.
#ISO PRO TIP: Try mixing quinoa and barley with the fruits and vegetables of your choice. Drizzle some pink salt, olive oil and honey to make a sumptuous salad. It will taste heavenly and you will want to thank us later!
This is one of the best healthy grains that you can incorporate into your diet. It is loaded with antioxidants and various nutrients such as manganese, phosphorus, Vitamin B6, Vitamin B5, folate etc. You can try soaking Amaranth before cooking to aid digestion.
#ISO PRO TIP: Amaranth is used for food, as a gluten-free grain and a source of protein, fiber, and vitamins.
The above-mentioned examples of whole grains can provide multi-faceted benefits to your body. From having a hearty bowl of oats with fruits in the morning, to ending your day with a serving of brown rice with your favourite vegetables, the habit of incorporating whole grain products in your don't can be worthwhile. We suggest you get in touch with your dietitian to acquaint yourself with the benefits of whole grain and multigrain foods. This will allow you to enrich your dietary regime by making well-informed choices.
Having said that, it would be of consequence to remember that a balanced diet that contains fruits and whole foods, relies on the use of healthy cooking oils and is well rounded in terms of nutrition, can go a long way in safeguarding your overall well-being.
FAQs For Whole Grains
How whole grains differ from refined grains
One of the most defining differences between whole grains and refined grains is that, whole grains preserve the germ, bran and endosperm of the grain whereas refined grains focus primarily on the endosperm and remove the bran and the germ during the process of refining. This can have a substantial impact on the nutritional value of the food grains.
What are 100% whole grains?
100 percent whole grains refer to those food grains that are preserved and eaten in their entirety without removing or refining any parts from them. A short whole grains list is as follows:
What are some healthiest whole grains?
Some of the healthiest whole grain products that you can incorporate in your diet are as follows:
- Quinoa : This is a super grain and it is packed with all the nine essential amino acids. It also has a stellar protein content. (5)
- Oats : Oats have a high fibre content that can be very good for your digestive health. Furthermore, oats have many other nutrients that are good for your body.
- Barley : A special kind of fibre known as beta-glucan is found in whole grain barley, which can bode well for your holistic health.