With all the hype around proteins, many people sleep on full grains. Some examples of full grains are oatmeal, farro and whole wheat. These foods contain a lot of fiber, vitamins and minerals. Full grains can feed your training sessions and support digestion (9).
And that is not all: “Fiber -rich full grains will help you keep it fuller longer and support your energy level,” says Melissa Jaeger, RD, LD and head of food at Myfitnesspal. That is very good news for everyone on a trip for weight loss.
Ready to add some new items to your shopping list? Let us investigate seven nutritious full grains, their health benefits and simple ways to enjoy it. It’s time to give your pantry a whole-grain glow-up!
What are full grains?
As the name suggests, full grains are plants that retain all three parts of their structure: the bran, germ and endosperm. This makes them more nutritious than refined grains. Processing removes many of the good things from refined grains.
When you add full grains to your plate, add fiber. And that can help regulate blood sugar levels (9).
The most important difference between intact full grains and whole -grain food made of flour is that intact full grains. Some examples of full grains that are often enjoyed intact are Farro, Bulgur and Oats. These are cooked and eaten in a form that very close to how they were in nature.
Other examples of whole -grain food are foods such as full wheat bread. Full wheat bread still contains the useful full grains, but they are first ground in a flower to make the bread, Katherine Basbaum explains, a registered dietician at MyfitnessPal.
Both intact full grains and foods mainly made of whole -grain flour are filled with fibers and are generally considered good for you.
The difference between a whole -grain and a refined grain comes down to how many of the original, intact grit is presentsays Basbaum (9).
“Full grains are the whole grain, including the bran, germ and endosperm. It is these components that are responsible for the fibers, healthy fats, vitamins and minerals, “says Basbaum.
What about refined grains?
Many people enjoy refined grains because the refining process gives a softer, fluffer texture with a longer shelf life. What’s not fun about classic baguette or stacking pancakes? And it is great to enjoy these foods in moderation.
“Do not forget that a refined grain product such as white bread is processed to the point where the only thing that remains is the endosperm, that offers some nutrients, but nothing close to what you get from the Bran-Germ-endosperm Trifecta of a whole-grain food,” says Basbaum (“9).
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7 Examples of full grains
Oat
There are three common variations of oats:
Oat Usually refers to entire oat crushed, the least processed form of oats, with the whole grain intact. Rolled oats Are the oats that you are probably best known with. They are steamed and flattened grits. Oat are pre -cooked and thinner for rapid preparation, making them more processed but more convenient.
All oats offer a steady energy source thanks to their complex carbohydrates and fiber content. Plus oats contains iron, magnesium and B vitamins (1).
How to cook oats:
To cook oats, it depends on the oats type. The way you cook your oats depends on which type of oats you use.
- Oat: These last the longest to cook (30 minutes on the throat bed) and are not ideal for a nocturnal oats unless pre -cooked or soaked or soaked for a few hours.
- Rolled oats: Let a cup of oats simmer with two cups of water or milk in the cooking place for about 10 minutes.
- Oat: These are pre-cooked and require only hot water or milk-not stove that is needed for a few minutes.
- Whole oats (oat cerfts): These require the longest cooking time, often 30-45 minutes, and are better suited for simmering than overnight oats.
For even faster preparation, try the nocturnal oats in your favorite milk in the fridge at night.
How to use oats:
Enjoy oats at breakfast with fruit and nuts, or try to add savory oatmeal by toppings such as avocado, eggs and cheese. You can also use oats as an addition to smoothies, homemade muesli bars or as a whole -grain topping for yogurt.
Farro
Farro contains proteins, fiber and magnesium, making it a fantastic choice for energy and digestion. In addition, it contains an antioxidant, lutein, known for its health -promoting properties of brain health and cardiovascular health (2).
The nutty taste and tough texture make it satisfactory and easy to use as a versatile whole -grain.
How to cook Farro:
To boil this grain, cook a cup of Farro in two and a half cups of water for about 20-30 minutes until they are soft and let your excess water.
How to use Farro:
Farro works well in salads, grain bowls or soups. Throw it with roasted vegetables and a lemon vinaigrette for a quick lunch or serve as a warm side with grilled chicken or fish.
Bonust tip: prepare a large batch to reuse all week for different meals.
About the experts
Caroline Thomason, RD, is a diabetes educator that combines her love of food with the power to easily understand better health. With 12 years in the industry, she is published in 40+ publications, a CPG consultant and adviser, a speaker, spokesperson for broadcast and prescription developer.
Katherine Basbaum, MS, RD Is Food Data Curator at MyfitnessPal. She received her masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her internship at UVA Health, where she also works as a nutrition advisor for patients with cardiology.
Melissa Jaeger RD, LD is the head of food for myfitnesspal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her internship via Iowa State University. In May 2024 she was recognized as the registered Young Dietitian of the Year by the Minnesota Academy of Nutrition and Dietetics.
Barley
Barley is a fiber -super star, with soluble fibers that supports the health of the heart and helps regulate blood sugar levels. It is also a good source of selenium, magnesium and B vitamins (3).
Just like oats, Barley is a source of beta-glucan and is associated with improved cholesterol levels (3).
How to cook barley:
To cook barley, let a cup of barley simmer in 3 cups of water for 25-30 minutes until it is soft and somewhat tough.
How to use barley:
You can use barley in soups and stews, as a basis for gran -salads, or mixed with roasted vegetables and olive oil. It is also a great addition to stews or filling because of the tough texture.
Bulgur
Bulgur is another whole-grain that contains a lot of fiber, making it a heart-healthy and weight loss-friendly option (4). It can also be cooked quickly, which makes it perfect for busy schedules.
How to cook Bulgar:
Bulgur does not have to cook. You just weeks to rehydrate. Pour boiling water over 1 cup of bulgur, cover and let it sit for 10-15 minutes until it is airy.
How to use Bulgar:
Bulgur is the star of the grain and herb salad tabbouleh, but can also be used in grain bowls, filled peppers or as a basis for a fast stir-fry. Combine it with grilled chicken or roasted chickpeas for a balanced meal.
Wild rice
Wild rice is full of antioxidants, fibers and proteins. Moreover, it has been investigated because of its anti -inflammatory properties, as well as the association with improved insulin resistance (5).
Wild rice also contains lower calories and carbohydrates compared to other grains, making it a nutrient-tight option. Wild rice usually comes in multicolored options with a mix of black, red and brown wild rice.
How to cook wild rice:
Wild rice takes more time to cook because of his thick bran. Let a cup of wild rice simmer for 45-50 minutes until they are soft.
How to use wild rice:
This grain adds a nutty taste and tough texture to salads, soups and stews. Wild rice pairs beautiful with mushrooms, cranberries or pecans for an earthly side dish.
Brown rice
Brown rice is another full grain component with fiber, magnesium and selenium, supporting digestion, heart health and steady energy levels (6).
In comparison with white rice, brown rice is lower on the glycemic index (or the speed at which a food increases blood sugar levels) and can be an easy swap to manage blood sugar levels (6).
How to cook brown rice:
To cook, let a cup of brown rice simmer for about 40-50 minutes until the water is absorbed.
How to use brown rice:
Brown rice is incredibly versatile use it as a basis for stir-fry dishes, burrito bowls or stews. You can also mix it with herbs and herbs for a tasty side dish.
Quinoa
Quinoa is a complete protein, which means that it contains all nine essential amino acids. Often vegetable foods are incomplete protein sources, making quinoa a healthy option that offers fiber and proteins. In addition to rich in fiber, it contains magnesium and iron, making it a nutrient -rich carbohydrate source (7).
Quinoa is one of the favorite full grains of Basbaum. When you use this grain as the basis for a meal, she recommends adding more taste by simmering into a broth with a layer of sodium instead of ordinary water.
How to cook quinoa:
Rinse a cup of quinoa to cook and then cook it for about 15 minutes in two cups of water until the liquid is absorbed.
How to use quinoa:
Once cooked, fold some chopped herbs and feta cheese and serve next to roasted vegetables, grilled chicken or fish.
Frequently asked questions (frequently asked questions)
What are examples of whole wheat?
Examples of full grains are oats, farro, barley, bulgur or brown rice.
Is oatmeal considered a whole -grain?
Yes, oatmeal is a whole-grain made of oats that retain their nutrient-tight bran and germ.
Are potatoes whole grain grain?
No, potatoes are starchy vegetables, no grains. However, they can still be part of a healthy diet when they are in balance with proteins, healthy fats and vegetables.
The Bottom Line
Including full grains in your meals is a simple way to stimulate your diet, especially if you exchange refined grains for entire options. Examples of full grains are oats, farro, barley, bulgur, wild rice, brown rice and quinoa.
They are full of fiber, vitamins and minerals and support everything, from heart health to better digestion. Whether you make salads, soups or bowls, these grains can fit seamlessly into a healthy lifestyle.
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