Whole Grains: Why You Need More of These Healthy Foods in Your Diet

If you’re trying to include more whole grains in your diet, congratulations! That’s a great step toward eating a healthy, balanced diet. Identifying whole-grain products, however, is not always easy. With many different terms surrounding whole grains, it can be confusing to know what you’re actually getting in a product. 

What are whole grains?

Whole grains are plant-based foods that contain the entirety of the naturally occurring parts of the grain seed, including the bran, germ, and endosperm. Unlike refined grains, whole grains have not been milled — a process that removes the bran and germ. 

The milling process extends the shelf life of grains and creates a more finely textured product. But it also removes dietary fiber, iron, and some vitamins. So refined grains, such as white rice or the flour in white bread, have fewer nutrients. 

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What are some common examples of whole grains?

To help you incorporate more whole grains into your diet, you should know some of the most common whole grains and whole-grain foods. Common examples include:

• Corn, along with popcorn and cornmeal

• Oats and oatmeal

• Brown and colored rice

• Wheat, including all varieties, like cracked wheat and wheat berries

• Rye

• Quinoa

• Farro

• Buckwheat

• Millet

• Barley

• Teff

• Sorghum 

• Amaranth

• Triticale

What are the health benefits of eating whole grains?

Eating whole grains can provide several health benefits. For instance, studies suggest consuming whole grains may help prevent Type 2 diabetes, heart disease, and certain cancers — like colon, pancreatic, and gastric cancer. 

In addition, whole grains are an excellent source of many high-value nutrients that support better health in a variety of ways. These benefits range from supporting your heart health and immune system to better digestion and muscle health. 

Nutritional breakdown of whole grains

Whole grains offer a number of important nutrients that your body needs. The amount of each nutrient varies depending on the type of whole grain. But you can rest assured, all whole grains provide at least some of the following nutrients:

• B vitamins: B vitamins — like B6, thiamin (B1), riboflavin (B2), and niacin (B3) — help your body turn the food you eat into energy. They also help your body make red blood cells.

• Copper: Copper is an important mineral that helps your body absorb iron, form red blood cells, and keep your other systems functioning.

• Fiber: Among its many benefits, fiber supports your heart health, regulates digestion, and helps lower your blood sugar and cholesterol. It also helps you feel full longer.

• Iron: Iron helps your body move and store oxygen through hemoglobin (in red blood cells) and myoglobin (in your muscles).

• Magnesium: Magnesium is a mineral that’s involved in hundreds of biochemical processes in your body, from regulating your heartbeat to helping your muscles work well.

• Manganese: Another mineral, manganese helps your body turn certain nutrients into energy, maintain strong bones, and clot blood.

• Phosphorus: Phosphorus is found in all of your body’s cells, and it’s especially important for your bones and teeth.

• Protein: Whole grains are a good source of protein, which provides your body with energy. Protein is especially important for maintaining muscle mass and keeping you healthy as you age.

• Selenium: Selenium’s benefits include supporting your thyroid gland and preventing damage from free radicals (a type of atom that can harm your cells or DNA).

• Zinc: Zinc is a mineral that supports your immune system, helps wounds heal, and allows your body to breakdown and use carbohydrates.

How can I add whole grains to my diet?

Whole grains come in many forms, which makes it easy to eat them throughout the day. For example, you can add whole grains to your daily routine by eating oatmeal, bran cereal, or whole-grain toast for breakfast. And for snacks, lunch, and dinner, you could try::

• Wild rice and quinoa as side dishes 

• Whole-grain bread on your sandwiches

• Barley in various soups

• Popcorn as a lunchtime or after-dinner snack

When preparing baked goods like bread or muffins, consider adding in some whole-grain flour as part of your recipe. Or if you are making a recipe that uses breadcrumbs, try substituting in crushed whole-grain cereal or rolled oats.

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How many servings of whole grains do I need?

The average adult should consume whole grains for at least half of their daily grains. How many servings of grains you need a day depends on your age, weight, and other factors. You can find your recommended daily amount using the MyPlate Plan. 

In general, however, the American Heart Association recommends eating ​​six servings of grains per day. 

One serving of grains is equal to:

• 1 slice of bread

• ½ cup cooked quinoa, rice, barley, pasta, or couscous, for example

• (1) 6-in diameter tortilla

• 1 cup whole-grain flakes or 1 ¼ cup puffed cereal

• 3 cups popped popcorn

How do I know if a product actually contains whole grains?

Identifying whole-grain packaged foods isn’t as easy as you’d think. First things first, look for the Whole Grains Council’s Whole Grain Stamp, which is on over 13,000 products. There are three stamp levels:

• 100%: This means the item is 100% whole grain, or that all its grain ingredients are whole grain.

• 50%+: This means that at least half of its grain ingredients are whole grain.

• Basic: This means that an item contains at least 8 g, a half serving, of whole grains.

Only foods that are made with 100% whole grains — meaning, those that have a 100% stamp — are considered a whole-grain food. But some whole grains in a product are better than none. So looking for foods made with at least a percentage of whole grains can still be worthwhile.

Not all whole-grain products use the Whole Grain Council’s stamp, though. Here are some helpful tips for identifying whole-grain foods without the stamp:

• Look for products with a whole grain listed as the first (or at least second) ingredient.

• Search for labels that identify the amount of whole grains in a food — ideally 100%, which might be indicated by “100% whole wheat.” You may also see this listed in grams on the package. A full serving is equal to 16 g of whole grains.

• Check out nutrition labels for the fiber content of products. Whole-grain products have a carb-to-fiber ratio of at least 10 to 1. This means that for every 10 g of total carbs, there will be at least 1 g of fiber.

Why trust our experts?

Written by:

Staci Gulbin, MS, MEd, RDN

Staci Gulbin, MS, MEd, RDN, is a registered dietitian through the Commission on Dietetic Registration. She has been working in the nutrition and dietetics field since 2008.

Edited by:

Renée Fabian, MA

Renée Fabian is the senior pet health editor at GoodRx. She’s worked for nearly 10 years as a journalist and editor across a wide range of health and well-being topics.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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