Whole grains are the source of half of the world’s dietary energy. They are fundamental for a balanced diet and include staple food options like whole wheat, rice, corn, oats, farro, teff, sorghum, etc., which are some of the fibre-rich foods that can play a crucial role in achieving your health goals. Find out why whole-grain food is more nutritious than refined grains.

Whole Grain Foods You Must Include in Your Diet


Anyone who has begun their fitness journey may have already reviewed the fundamentals and understand the need to eat well in order to lose weight and stay healthy. Contrary to common opinion, exercise alone does not help people lose weight. Anyone who has gone through the process will attest to the fact that eating well is crucial to getting in shape and keeping healthy.

Now, as you know, grains are edible dry seeds from cereal plants. They are responsible for roughly half of the world's dietary energy. Corn (maize), rice, and whole wheat are some of the most commonly consumed grains.

So, in this article, we’ll let you know all about whole grains and which grains you can add to your meal to improve your nutrition level.

Whole-grain foods are one of the most commonly discussed foods when it comes to fitness or eating healthy.

What are Whole Grains?

Grains are plant seeds that can be eaten. If a grain has the three essential parts of a seed, the bran, germ, and endosperm, it is considered a "whole grain." Wheat grains, oats, rice, corn, barley, sorghum, rye, and millet are cereal grasses that produce cereal grains. Whole grains are high in soluble fibre, which helps regulate blood pressure and cholesterol levels while controlling appetite.

What are the benefits of including whole grains in your diet?

  • Whole grains, as the name implies, include the bran, endosperm, and germ of the grain. Whole grains are particularly nutritious since they are high in energy, carbohydrates, fibre, minerals, protein, and plant components, as well as other micronutrients.
  • Whole grains can help keep your heart healthy, reduce your risk of stroke, lower your risk of developing diabetes and help you manage it, and reduce inflammation.

Best whole grain foods

In many places around the world, eating a diet rich in starchy carbohydrates, particularly those rich in whole grains, is recommended. People aiming to lose weight may follow low-carbohydrate (low-carb) diets, which may include eliminating whole grain meals as a result. Carbohydrates, on the other hand, have fewer calories per gram than fat, and whole grain starchy foods are high in fibre. Eating high-fibre whole grain wheat can also help you feel full for longer, which is beneficial if you're attempting to lose weight. Fibre, which is contained in whole grain varieties of starchy meals, has been shown to be beneficial to human health. Here is a whole grain food list containing some common whole grains available on the market:

  • Rice:- Rice is high in carbs, which are the body's primary fuel source. Brown rice, in particular, is high in fibre, manganese, selenium, magnesium, and B vitamins, among other nutrients.
  • Corn:- Corn has vitamin C, an antioxidant that protects cells from harm and helps prevent metabolic diseases. 
  • Oats:- The term "grain" alludes to the edible seeds of oat grass, which is what we eat for breakfast. Lower blood sugar and cholesterol levels, skin irritation protection, and constipation reduction are all advantages of this grain.
  • Farro:- It refers to the dried grains of three different wheat grain species that are boiled in water until mushy.
  • Teff:- It is a fine grain that ranges from white to red to dark brown in colour and is roughly the size of a poppy seed. It has amino acids. 
  • Sorghum:- Sorghum is a high-protein, low-calorie cereal filled with vitamins and minerals. This ancient grain is used by chefs and home cooks all over the world in recipes like risotto, pancakes, and grain bowls. 
  • Quinoa:- Quinoa looks and acts like a whole grain, but it's essentially the seed of a weedy plant called goosefoot, which is related to beets and spinach! Quinoa flour and quinoa flakes can be purchased, and whole grain quinoa can be cooked like brown rice or barley.
  • Buckwheat:- Buckwheat is a nutrient-dense whole grain that many people see as a superfood. Buckwheat is a high-fibre grain. Fibre promotes regular bowel motions and protects your gut health. According to some studies, buckwheat has been shown to help regulate blood sugar levels too.
  • Whole rye:- Whole-grain rye has a higher fibre content than whole-grain wheat flour. Fibre improves digestive function and helps prevent constipation. It impedes the emptying of the stomach and small intestine by increasing the viscosity of the food.
  • Amaranth:- This ancient grain is high in fibre, protein, and many essential micronutrients. Manganese, magnesium, phosphorus, and iron are all found in abundance in amaranth. These help to develop strong bones and muscles, improve hydration, boost energy, and are involved in thousands of bodily functions.


Because whole grains are minimally processed, they are more nutritious than refined grains. Whole grains have been associated with a lower risk of chronic diseases. Fortunately, there are lots of nutritious whole-grain alternatives to choose from. But do consult health experts like a dietitian or nutritionist before incorporating these whole grains into your diet or to know the right portion sizes for you.