Whole grains are grains that have not been stripped of nutrient content during food processing. They come in many sizes and shapes, from large kernels to tiny seeds, and they should account for at least half of your grain intake each day. Although all grains provide nutrients, particular varieties are recognized for their powerful dietary and wellness benefits. When purchasing breads, pasta and other prepared foods, choose items that list whole grains as the primary ingredient.
Oats
Oats, oat bran and whole oat products are among the "best sources" of soluble fiber, according to the American Dietetic Association; oats help reduce your LDL, or "bad," cholesterol and your overall cholesterol, lowering your risk for heart disease. As a rich source of fiber, oats also promote blood sugar control.
Corn
Corn is more than a nutritious vegetable; it's also an antioxidant-rich whole grain. Corn in its whole, natural form, provides more antioxidants than any other grain and more than twice the antioxidants of apples, according to the Whole Grains Council, or WGC. Pair corn with beans for a beneficial blend of amino acids that increases the usability of protein.
Amaranth
The tiny amaranth kernels look like brown caviar once they're cooked. Although it is technically a seed, amaranth is categorized with whole grains because its nutritional content and uses are comparable to those of "regular" cereal grains. One dietary perk of amaranth, according to the WGC, is its exceptionally rich protein content.
Black Rice
The deep color of black rice, which fades to purple when cooked, primarily stems from its high content of the potent antioxidant anthocyanin, according to an April 2011 article in "Today's Dietitian." One spoonful of black rice can contain the same amount of anthocyanin as a spoonful of fresh blueberries.
Wild Rice
Wild rice is one of the most nutrient-dense rice varieties, according to "Today's Dietitian." It also contains more protein than brown or white rice, and valuable amounts of fiber, the B-vitamin niacin and iron.
Barley
Barley is one of the oldest cultivated grains, according to the WGC. The fiber in barley is particularly nutritious, and it may help lower your cholesterol levels even more effectively than oat fiber. For maximum nutrients, choose hulled barley, which retains the maximum amounts of whole-grain nutrients.
Spelt
Spelt is a whole-wheat variety that you can use in place of wheat products in most recipes. Spelt contains more protein than common wheat, according to the WGC, and some people with wheat sensitivities seem to tolerate spelt.
