Which Whole Grains Are the Healthiest?

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Whole grains, such as brown rice, quinoa and whole oats, are known to have significant health benefits. According to WebMD, they are full of nutrients including protein, fiber, B vitamins, antioxidants, and various minerals. A whole grain diet can reduce the risk of heart disease, type 2 diabetes, obesity, some cancers, and may improve bowel health by helping to maintain regular bowel movements and promote growth of healthy bacteria in the colon. However, only 10% of Americans eat the daily recommendation of at least three servings a day. 

Health benefits of whole grains:

  • More nutritious than white bread and white rice
  • Lower glycemic index
  • More beneficial nutrients such as fiber, magnesium, vitamin E, and phytochemicals
  • Helps the body regulate blood sugar, fats and cholesterol
  • Keeps the blood vessels healthier
  • Helps prevent DNA damage and reduces inflammation in the body

Best whole grain foods:

  • Whole oats or oatmeal
  • Whole grain bread, whole rye bread
  • Whole grain pasta
  • Whole wheat flour
  • Brown rice, wild rice
  • Quinoa
  • Buckwheat
  • Whole grain corn or corn meal
  • Popcorn
  • Amaranth
  • Black rice
  • Barley
  • Emmer
  • Kamut
  • Millet
  • Rye
  • Sorghum
  • Spelt
  • Teff