The Healthiest Whole Grains to Try, According to an R.D.
This nutty ancient grain is—surprise!—actually a seed, like quinoa, and is native to South America. It is nutritionally dense: high in iron, bone-supporting calcium, and fiber, which is key for healthy digestion.
It is, like other whole grains, high in both protein and fiber, but it also includes key minerals, such as manganese, which assists vitamin K in the blood clotting process, and zinc, which is important for maintaining a healthy sense of smell and taste.
Barley is an ancient cereal grain and the fourth most popular grain grown globally. While often used in beer production, it is a helpful grain to add to your diet as one cup of hulled barley provides more than 6 mg of iron—important for healthy blood clotting—as well as a dose of vitamin B6.
Sometimes referred to as forbidden rice, black rice gets its color from anthocyanins, antioxidants that studies have shown to reduce the risk of cancer, cardiovascular disease, and other chronic conditions
This gluten-free whole grain is known for its deliciously complex nutty, slightly bitter flavor, and it is also the main ingredient in soba noodles.
Brown rice is the unprocessed version of white rice, with the bran and hull still attached, so it retains a higher percentage of nutrients than white. It typically takes longer to cook than white rice and has a chewier texture, as well as more magnesium and vitamin B6
There are several varieties of this little round gluten-free grain that you may see in stores, such as fonio, pearl, and finger. One cup of millet also boasts 25% of the daily value of phosphorus for women over 19, which, along with calcium, helps to maintain healthy and strong bones and teeth.