14 Healthy Whole-Grain Foods (Including Gluten-Free Options)

Whole grains are essential components of a healthy diet, providing fiber, vitamins, minerals, and complex carbohydrates. This guide covers both traditional and gluten-free whole-grain options.

Gluten-Containing Whole Grains

1. Whole Wheat

Nutritional Highlights:

• High in fiber (3.9g per 100g)
• Rich in B vitamins
• Good source of iron and zinc
• Contains protein (13g per 100g)

Best Uses:

• Bread making
• Pasta
• Baked goods
• Breakfast cereals

2. Barley

Nutritional Highlights:

• High in beta-glucans
• Excellent source of fiber
• Rich in selenium
• Contains all essential amino acids

Best Uses:

• Soups and stews
• Grain bowls
• Side dishes
• Beer production

3. Rye

Nutritional Highlights:

• High fiber content
• Lower glycemic index than wheat
• Rich in manganese
• Good source of phosphorus

Best Uses:

• Dark breads
• Crackers
• Porridge
• Whiskey production

4. Spelt

Nutritional Highlights:

• Higher protein than regular wheat
• Rich in manganese
• Good source of copper
• Contains zinc and iron

Best Uses:

• Alternative to regular wheat flour
• Breads and pastries
• Pasta
• Hot cereals

Gluten-Free Whole Grains

5. Quinoa

Nutritional Highlights:

• Complete protein source
• High in fiber
• Rich in iron
• Contains all nine essential amino acids

Best Uses:

• Salads
• Side dishes
• Breakfast bowls
• Burger patties

6. Brown Rice

Nutritional Highlights:

• High in manganese
• Good source of selenium
• Contains fiber
• Rich in antioxidants

Best Uses:

• Side dishes
• Stir-fries
• Grain bowls
• Sushi

7. Buckwheat

Nutritional Highlights:

• High in rutin (antioxidant)
• Good source of protein
• Rich in minerals
• Contains resistant starch

Best Uses:

• Japanese soba noodles
• Pancakes
• Porridge
• Baked goods

8. Amaranth

Nutritional Highlights:

• High in protein
• Contains lysine
• Rich in calcium
• Good source of iron

Best Uses:

• Porridge
• Popped as a snack
• Baked goods
• Added to soups

9. Teff

Nutritional Highlights:

• High in calcium
• Rich in iron
• Good protein content
• Contains vitamin C

Best Uses:

• Ethiopian injera bread
• Porridge
• Baked goods
• Polenta-style dishes

10. Millet

Nutritional Highlights:

• High in magnesium
• Good source of phosphorus
• Contains antioxidants
• Rich in B vitamins

Best Uses:

• Side dishes
• Porridge
• Bird seed
• Ground into flour

11. Sorghum

Nutritional Highlights:

• High in fiber
• Rich in antioxidants
• Good source of protein
• Contains iron

Best Uses:

• Ground into flour
• Popped like popcorn
• Syrup production
• Brewing

12. Oats*

Nutritional Highlights:

• High in beta-glucans
• Rich in fiber
• Good protein content
• Contains avenanthramides

Best Uses:

• Oatmeal
• Granola
• Baked goods
• Breakfast bars

*Note: While naturally gluten-free, oats are often cross-contaminated during processing. Look for certified gluten-free oats if necessary.

13. Wild Rice

Nutritional Highlights:

• High in protein
• Rich in antioxidants
• Good source of zinc
• Contains folate

Best Uses:

• Side dishes
• Pilaf
• Soups
• Casseroles

14. Corn (Whole)

Nutritional Highlights:

• Rich in fiber
• Contains antioxidants
• Good source of B vitamins
• High in lutein and zeaxanthin

Best Uses:

• Cornmeal
• Polenta
• Tortillas
• Grits

Tips for Including More Whole Grains in Your Diet

1. Start Gradually:
   • Replace refined grains with whole grains one meal at a time
   • Mix whole grains with refined grains during the transition
2. Storage Tips:
   • Keep whole grains in airtight containers
   • Store in a cool, dry place
   • Consider refrigeration for long-term storage
3. Cooking Tips:
   • Rinse grains before cooking
   • Follow proper water-to-grain ratios
   • Consider batch cooking and freezing portions
4. Shopping Tips:
   • Look for “100% whole grain” on labels
   • Check ingredient lists
   • Don’t be fooled by color or terms like “multigrain”

Note: Always consult with healthcare providers about dietary changes, especially if you have celiac disease or gluten sensitivity.