4 great whole grains to try today
Swapping out refined grains for these whole grains may help lower your risk of chronic disease.
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From amaranth to oatmeal, whole grains are key to a healthy diet. Rich in fiber and numerous vitamins and minerals, they can help reduce your risk of chronic disease by helping to control your weight, blood sugar, and cholesterol levels.
Whole grains are different from refined grains, which include white flour, white bread, and white rice. Refined grains have been stripped of many of their nutrients during processing, and eating too many has been linked to health issues like weight gain and heart disease. Research suggests, however, that swapping in whole grains for refined grains can greatly improve your overall health.
There are many types of whole grains, each with different flavor and nutritional profiles. Here are four to consider next time you go food shopping.
Sources: American Heart Association. 7 Whole-Grain Foods You Should Try. June 25 + 12
- American Heart Association. 7 Whole-Grain Foods You Should Try. June 25, 2024.
- Harvard TH Chan School of Public Health. The Nutrition Source: Whole Grains. Accessed June 20, 2025.
- Oldways Whole Grains Council. What’s a Whole Grain? A Refined Grain? Accessed June 20, 2025.
- P NPV, Joye IJ. Dietary Fibre from Whole Grains and Their Benefits on Metabolic Health. Nutrients. 2020 Oct 5;12(10):3045.
- Oldways Whole Grains Council. Wheat: July Grain of the Month. Accessed June 20, 2025.
- Harvard TH Chan School of Public Health. The Nutrition Source: Manganese. March 2023.
- NIH Office of Dietary Supplements. Manganese: Fact Sheet for Consumers. March 22, 2021.
- Oldways Whole Grains Council. Barley: February Grain of the Month. Accessed June 20, 2025.
- Oldways Whole Grains Council. Quinoa: March Grain of the Month. Accessed June 20, 2025.
- HealthDirect (AUS). Potassium and your health. June 2023.
- Kazemzadeh M, Safavi SM, et al. Effect of Brown Rice Consumption on Inflammatory Marker and Cardiovascular Risk Factors among Overweight and Obese Non-menopausal Female Adults. Int J Prev Med. 2014 Apr;5(4):478-88.
- Ying T, Zheng J, et al. Effects of whole grains on glycemic control: a systematic review and dose-response meta-analysis of prospective cohort studies and randomized controlled trials. Nutr J. 2024 Apr 25;23(1):47.
- Harvard Health Publishing. Brown rice versus white rice: A head-to-head comparison. November 8, 2024.
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