Oatmeal is one of the healthiest whole grains. They're gluten-free and high in vitamins, minerals, and fiber. Also, oats are high in antioxidants, including avenanthramide. This antioxidant lowers blood pressure and colon cancer risk.
Whole wheat cereal is popular and flexible. Breads, pastas, noodles, couscous, bulgur, and semolina contain it. Wheat is popular but controversial due to its gluten content. Gluten can impair certain people's immune systems.
Rye, a wheat relative, has been eaten for ages. More nutrients and fewer carbs make it healthier than wheat. Rye bread raises blood sugar less than wheat because of that.
Buckwheat is not linked to wheat, despite its name. It's a pseudocereal, a seed utilized like cereals. Buckwheat seeds contain manganese, magnesium, copper, phosphorus, iron, B vitamins, and fiber. They're naturally gluten-free.
Middle Eastern cuisine favors bulgur wheat, or cracked wheat. Soups, stuffed vegetables, and tabbouleh use this whole grain. Preparation is like rice, but texture is like couscous. Bulgur is low in fat and high in magnesium, manganese, and iron. Per cooked cup (182g), it provides 8.2g of fiber, 33% of the DV.
Millet is an ancient grain used in birdseed. The basic component in India, China, Africa, Ethiopia, Nigeria, and other countries, it has been part of human diet for thousands of years. Magnesium, manganese, zinc, potassium, iron, B vitamins, and fiber make millet very nutritious. This is naturally gluten-free.
Barley is a versatile cereal grain eaten for millennia. Though less popular than other whole grains, it's quite healthful. Whole (hulled) and pearled barley are available. As a minimally processed grain, only hulled barley is whole.
Ancient spelt is a whole wheat produced over thousands of years. Spelt, like whole wheat, is high in manganese, magnesium, phosphorus, zinc, iron, B vitamins, and fiber. However, it has somewhat more zinc and protein than whole wheat.
Superfood quinoa is from South America. This ancient grain has more vitamins, minerals, protein, healthy fats, and fiber than whole wheat, oats, and others. Quinoa is rich in antioxidants including quercetin and kaempferol, which neutralize free radicals. These chemicals are associated to chronic inflammation, heart disease, and cancer.
Brown rice is considered healthier than white rice. Because it's a complete grain, it has bran, germ, and endosperm. White rice is bran- and germ-free. Brown rice has more fiber, vitamins, minerals, and antioxidants than white rice because the bran and germ are nutrient-rich. 3.5 ounces of cooked brown rice provides 1.8 grams of fiber, compared to 0.6 grams of white rice.