Hearty Grains in Diets

They're full of healthy fiber and B vitamins, they fill you up without filling you out and they're inexpensive. Moreover, WholeGrainCouncil.org reports that studies show whole grains reduce the risk of stroke, Type 2 diabetes and heart disease. Hearty whole grains, those containing the bran, germ and endosperm, have long been a main-stay in vegetarian diets, but anyone interested in healthy eating should add them to their cooking repertoire as well.

Amaranth

Seen more and more in health food stores and in the bulk section of groceries, amaranth was a major crop of the Aztecs, according to WholeGrainsCouncil.org. It is still eaten in Mexico for breakfast and when puffed and mixed with sugar or honey is made into a treat similar to Rice Krispie squares.

Barley

Hulled barley is less processed than Scotch barley, according to Mark Bittman, author of "How to Cook Everything Vegetarian." Use both types in soups, stews and pilafs.

Buckwheat

Roasted buckwheat is frequently seen as kasha. Bittman suggests kasha as a healthy cereal alternative to rolled oats, as well as a good addition to soups and stews. According to Bittman, kasha pilaf is a classic Eastern European dish.

Corn

Whole grain corn includes stone ground cornmeal, which is ground for polenta and grits, and popcorn. Other corn products, such as hominy or masa flour have been processed to remove the germ.

Millet

Tiny millet seeds cook up fluffy like rice. Use millet as an alternative to rice or potatoes, as its small size makes its texture similar to mashed potatoes according to Mark Bittman. Bittman also recommends a baked pilaf dish with millet, butternut squash and cranberries.

Oats

You'll find whole grain oatmeal either as rolled oats, the thicker the cut the more flavor and nutrition available, and steel-cut oats, such as cracked oats, oat groats and Scotch oats. Cook thick rolled oats for your breakfast oatmeal for two minutes in the microwave.

Quinoa

Originally from the Andes, according to Mark Bittman, quinoa comes in white, red and black. Use quinoa, pronounced "keen-wa," as you do other grains, in soups, stews, pilafs and as a breakfast cereal. WholeGrainCouncil.org notes that quinoa is a complete protein, containing all the essential amino acids.

Brown Rice

Brown rice, which is made from all kinds of rice, is seen in colors from light tan, to red to black. It is arguably the most popular and widely used whole grain in the U.S. Substitute brown rice for white rice in all your recipes by cooking the rice for approximately 25 additional minutes.

Wheat

Whole grains in the wheat family include spelt, farro, and kamut, pronounced KAH-moot. More processed forms include bulgur, cracked wheat and wheatberries. Use all these grains for salads, soups, stews and pilafs.