The 7 Healthiest Grains You Should Include in Your Diet

Not all grains are created equal. 

Staff Writer
Staff Writer
 min read
September 8, 2023

Grains are a staple in diets around the world, providing a significant source of energy to help power through those grueling workouts. But when it comes to grains, not all are created equal. If you’re looking to pack the most nutrients into your daily carbohydrate intake, read on to see which grains you should be prioritizing, and why. 


Quinoa is often considered a superfood due to its impressive nutritional profile. It is a complete protein source, meaning it contains all nine essential amino acids, making it an excellent choice for vegetarians and vegans. Quinoa is also high in fiber, providing digestive benefits, and it is rich in vitamins and minerals such as magnesium, iron, and potassium. Additionally, quinoa is gluten-free, making it suitable for those with gluten sensitivities.


Oats are a popular choice for breakfast, and for good reason. They are an excellent source of soluble fiber, particularly beta-glucans, which have been linked to lower cholesterol levels and improved heart health. Oats are also packed with antioxidants, vitamins, and minerals, including manganese, phosphorus, and magnesium. They provide a steady release of energy and can help control blood sugar levels.

Brown Rice

Brown rice is a whole grain that retains its bran and germ layers, unlike white rice, which has been stripped of these nutritious components. Brown rice is a rich source of fiber, vitamins, and minerals, including B vitamins, manganese, and selenium. Its slow-digesting carbohydrates make it an excellent choice for stable energy levels and weight management. It also promotes digestive health and can reduce the risk of developing type 2 diabetes.


Barley is another ancient grain with numerous health benefits. It is particularly high in soluble fiber, which can help lower cholesterol levels and reduce the risk of heart disease. Barley also has a low glycemic index, making it suitable for individuals with diabetes. It contains essential nutrients like selenium, phosphorus, and copper and provides a good source of energy for an active lifestyle.


Despite its name, buckwheat is not related to wheat and is naturally gluten-free. Buckwheat is rich in protein, fiber, and essential amino acids like lysine. It is also an excellent source of complex carbohydrates, which provide sustained energy without causing spikes in blood sugar. Buckwheat contains rutin, a flavonoid that has antioxidant properties and supports heart health.

Not sure how to cook with buckwheat? Start with these buckwheat pancakes.


Millet is a versatile and nutritious grain that has been a dietary staple in many parts of the world for centuries. It is gluten-free and a good source of protein, fiber, and essential minerals like magnesium, phosphorus, and manganese. Millet's high fiber content aids digestion and helps regulate blood sugar levels, making it a valuable addition to a balanced diet.

Whole Wheat

Whole wheat is a common and accessible grain that retains its bran and germ layers, making it a whole grain. It provides a good source of fiber, vitamins, and minerals, including folate, niacin, and iron. Whole wheat products such as whole wheat bread, pasta, and cereal are readily available and can be easily incorporated into daily meals to improve overall nutrition.

Incorporating these grains into your diet can provide a wide range of nutritional benefits. They offer essential nutrients, fiber, and energy while supporting heart health, digestion, and blood sugar control. Whether you're looking to diversify your diet, improve your overall health, or manage specific health conditions, these grains are excellent choices to consider. 

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