13 Healthy Whole Grains to Eat — Nutrition Compared

Last updated on March 22, 2026 at 08:06 pm

Every Sunday and Wednesday, I batch cook grains. It’s one of the habits that makes the rest of my week work. A big pot of quinoa, some freekeh, maybe barley — cooked, cooled, and stored in the fridge so that putting together a quick lunch or dinner on a busy Tuesday evening takes minutes rather than starting from scratch.

Whole grains are the quiet backbone of how I eat. They’re not glamorous. They don’t have the marketing budget of protein powders or the Instagram appeal of a smoothie bowl. But gram for gram, they offer something that very few foods can match: sustained energy, fibre, plant protein, and a long list of vitamins and minerals — all in one simple ingredient that costs very little and keeps for weeks in a jar.

The problem is that grains have had a terrible reputation for the past decade. Carbs became the enemy, and whole grains — genuinely one of the most nutrient-dense food groups on earth — got thrown out with the white bread and the pastries. That’s a shame, and it’s worth setting the record straight.

In this article I’m going to walk through 13 of my favourite whole grains, explain what makes each one worth including in your kitchen, and give you a full nutrition comparison so you can choose what works best for you. I’ll also share how I personally use them — because the best grain is always the one you’ll actually cook.

Whole grains vs refined grains: what’s actually the difference?

A grain kernel has three parts: the bran (the outer layer, rich in fibre), the germ (the nutrient-dense core), and the endosperm (the starchy middle). A whole grain keeps all three parts intact. A refined grain has had the bran and germ removed — leaving mostly starch, with much of the fibre, protein, and micronutrients stripped away.

This is why white rice and white bread behave so differently in your body compared to brown rice or whole grain bread. It’s the same crop, just processed differently — and that processing makes an enormous difference to how your blood sugar responds, how long you feel full, and what nutritional value you actually get.

Whole grains are linked to reduced risk of obesity, type 2 diabetes, and heart disease. The fibre feeds your gut microbiome. The complex carbohydrates release energy slowly, keeping blood sugar stable and hunger at bay for hours. This is exactly why I batch cook them — a scoop of cooked quinoa or freekeh added to any meal transforms it from something light into something genuinely sustaining.

A quick word on carbs

Not all carbohydrates are the same, and this distinction matters. Simple carbohydrates — refined sugar, white flour, most packaged snacks — are broken down quickly by the body, causing blood sugar spikes followed by energy crashes and cravings. Complex carbohydrates — whole grains, legumes, starchy vegetables — have longer molecular chains that take more time to digest, which means slower energy release, better satiety, and more stable blood sugar throughout the day.

Whole grains are complex carbohydrates. They are not the enemy. They are some of the most valuable foods in your kitchen.

13 whole grains worth having in your kitchen

1. Freekeh — my personal favourite

Possibly the most underrated grain in the Western world. Freekeh is a Middle Eastern grain made from young green wheat that is roasted, giving it a wonderfully smoky, nutty flavour. It’s similar in texture to brown rice but with four times the fibre content and a lower glycaemic index, which means it’s much gentler on blood sugar.

I put freekeh in everything — but my absolute go-to is a veggie tofu stir fry. The smokiness of the freekeh pairs beautifully with the umami of tofu and a good splash of soy sauce. It also works as a base for grain bowls, mixed into soups, or served warm with roasted vegetables. If you haven’t tried it yet, start there. Freekeh is also a prebiotic, meaning it actively feeds beneficial gut bacteria — something worth knowing given how central gut health is to overall wellbeing.

2. Quinoa — the protein grain

Quinoa is the grain I reach for most often when protein is the priority — and that’s often, especially on days when meat isn’t on the menu. It’s one of the very few plant foods that contains all nine essential amino acids, making it a complete protein source. One cooked cup gives you around 8g of protein alongside 5g of fibre and a good spread of minerals.

I batch cook quinoa every week without fail. It goes into salads, gets stirred into soups, works as a base for a quick lunch bowl with whatever vegetables are in the fridge, and — one of the kids’ favourites — I use puffed quinoa in our homemade granola. The puffed version is light, slightly crunchy, and adds a subtle nuttiness that works beautifully with oats and a drizzle of honey.

3. Amaranth — tiny but mighty

Amaranth is the smallest grain of all — technically a seed, like quinoa, but used as a grain. It has one of the most impressive nutritional profiles of any plant food: high in protein (with all essential amino acids), calcium, iron, selenium, and vitamin B6. It’s also naturally gluten-free.

Along with quinoa, puffed amaranth is a staple in our Sunday granola. The kids love the lightness and crunch it adds, and because it’s so nutrient-dense, even a small handful adds real value to what would otherwise just be oats and nuts. It’s one of those quiet additions that makes a big difference.

4. Buckwheat — the gluten-free powerhouse

Despite the name, buckwheat contains no wheat and is completely gluten-free — making it one of the most useful grains for people with coeliac disease or gluten sensitivity. It’s the grain behind Japanese soba noodles and makes wonderful pancakes and baked goods when milled into flour. High in soluble fibre, it supports good digestion and helps stabilise blood sugar.

5. Barley — the oldest and most filling

One of the oldest cultivated grains in human history and still one of the best. Barley contains beta-glucan — a specific type of soluble fibre shown to slow sugar absorption, lower LDL cholesterol, and deliver a remarkable feeling of fullness. It has a lovely chewy texture and works beautifully in soups, stews, and risotto-style dishes. If you only add one new grain to your rotation this month, barley is a strong contender.

6. Rye — the dark bread grain

Rye is the grain behind good dark bread — the kind with real depth of flavour and genuine substance. The darker the rye, the more nutritious it tends to be. It’s exceptionally high in fibre, contains manganese for brain health, iron for blood, and calcium for bones. A couple of slices of proper whole grain rye bread will keep you full in a way that white bread simply cannot.

7. Spelt — wheat’s more interesting cousin

Spelt is an ancient relative of wheat with a nuttier, more complex flavour. Rich in niacin (which supports blood circulation and joint health), protein, and minerals, it makes a wonderful substitute for white flour in baking and gives bread and cakes a much more interesting flavour. Note that spelt does contain gluten, so it’s not suitable for those with coeliac disease — but many people who find regular wheat difficult find they tolerate spelt much better.

8. Teff — the Ethiopian superfood

Teff is an ancient Ethiopian grain with a deep, nutty flavour and an impressive nutritional profile — including vitamin C (unusual for a grain), copper, calcium, iron, manganese, and eight amino acids. Gluten-free, with a low glycaemic index. Teff flour is the basis of injera, the wonderful Ethiopian fermented flatbread, and works well in porridge and baked goods. Worth seeking out if you haven’t tried it.

9. Bulgur — the quick-cook grain

Bulgur is whole wheat that has been parboiled and dried — which means it cooks in minutes, often with just 10 minutes of soaking in boiling water. It’s the base of tabbouleh and works beautifully as a warm porridge cooked in plant milk. High in fibre, good for digestion, and genuinely versatile. A great option on weeknights when you’re short on time and haven’t batch cooked.

10. Sorghum — the underdog

Sorghum is a staple grain across Africa and parts of Asia that deserves far more attention in Western kitchens. Gluten-free, rich in potassium, iron, and B vitamins, with a mild flavour that takes beautifully to spices. It can be used whole like rice, milled into flour, or popped like popcorn. Genuinely versatile across both savoury and sweet dishes.

11. Millet — light and easy

Millet is light, slightly sweet, and one of the most digestible grains available. Rich in manganese, magnesium, and soluble fibre, it has been shown to help reduce inflammation and makes a lovely breakfast porridge or couscous substitute. If you find heavier grains like rye or spelt a bit much, millet is a gentle and easy entry point into the world of whole grains.

12. Corn — in its whole form

In its whole form — not the refined corn flour in most packaged foods — corn is genuinely nutritious. Packed with vitamin B, magnesium, vitamins A and C, and iron. Fresh corn on the cob, whole polenta, and plain air-popped popcorn all count as whole grain. The key, as always, is staying away from the refined and processed versions.

13. Whole wheat — the most available whole grain

In its whole, unprocessed form, wheat is one of the most nutritious grains available — extremely high in fibre, protein, and a broad range of vitamins and minerals. The problem is that most of the wheat we consume has been heavily refined into white flour, stripping most of that value away. Choosing whole wheat versions of bread, pasta, and baking flour makes a meaningful difference. Just be mindful of gluten if that’s a concern for you.

The habit that makes it all work: batch cooking

The single most practical thing I can suggest for getting more whole grains into your week is to cook them in batches. I do this every Sunday and often again on Wednesday — a big pot of quinoa, some freekeh, maybe barley or bulgur depending on what’s in the cupboard. Cooked, cooled, stored in sealed containers in the fridge where they keep happily for 4–5 days.

During the week, they become the backbone of meals that come together in minutes. A scoop of quinoa into a salad. Freekeh stirred into a tofu and vegetable stir fry. Barley added to a soup already on the hob. Puffed amaranth and quinoa mixed into granola for the week’s breakfasts. You’re not cooking from scratch every night — you’re assembling. That’s a completely different and far more manageable thing.

This is one of the habits we go deep on in the Eat Healthier in 21 Days Challenge — building the kind of kitchen rhythm that makes eating well feel effortless rather than effortful.

Whole grain nutrition comparison (per 1 cup cooked)

Note: I’ve put freekeh, quinoa, and amaranth at the top of the table since those are the ones I use most — but the rest are listed in the same order as the article above for easy reference.

The bottom line

Whole grains are not the enemy. They are one of the most affordable, versatile, and nutritionally complete food groups available — and swapping refined grains for whole grain alternatives is one of the most impactful single dietary changes most people can make.

You don’t need to cook all 13. Start with two or three that appeal to you and build from there. My suggestions for anyone starting out: quinoa for the protein, freekeh for the flavour, and bulgur for the ease. Batch cook them on a Sunday, keep them in the fridge, and notice how much simpler the rest of your week becomes.

One last thing: always read the label when buying packaged grain products. “Multigrain” does not mean whole grain — it just means multiple types of grain, which may all be refined. Look for the word “whole” before the grain name, ideally as the first ingredient on the list.

And if you want a structured approach to building these kinds of wholefood habits into your daily life — complete with meal plans, 200+ recipes, and a full nutrition education — the Eat Healthier in 21 Days Challenge walks you through it step by step, at your own pace.

Nutritional values are approximate and may vary depending on the variety, growing conditions, and preparation method of each grain.