9 Reasons Dietitians want you to eat plenty Whole GrainsReading time: 10 min

Want to be healthy? Want to lose weight? Instead of spending your hard-earned money on ”miracle pills” that will only make you feel gullible, consult with a real weight loss guru. Dietitians are the real experts, and they will tell you why to incorporate whole grains for true healthy eating. 

Dietitians have regulated healthcare professionals who are licensed to assess and diagnose dietary problems. Forget about an apple a day and grab a handful of whole grains if you want to stay healthy!

There are many ways you can get whole grains into your diet, including whole wheat flour and following a Mediterranean diet. If you would like to learn more about how whole grain benefits your health, continue reading

List of Whole Grains Food:

This list provides you with some of the essential whole-grain foods to include in your everyday diet. With all the health benefits of getting enough whole grains in, you will never regret it. Overall a dietitian will recommend that you get at least three servings of whole grains each day. Although 98% of the population probably doesn’t get even close to the amount, it can benefit you greatly with a healthy diet meal plan.  

whole grains foods

This is a list of whole grains that are easy to incorporate into your diet for everyday consumption.

Brown rice

Always try to opt for the brown rice variety – it contains a staggering 75% more antioxidants, magnesium, phosphorus, and vitamin B than white rice. 


This is a great option for people suffering from celiac disease. It is also great grain for your brains – the high manganese content boosts brainpower. It is also a great source of magnesium.

Whole Barley

Studies have shown that whole barley (not the pearled version) can cause a significant drop in cholesterol levels – up to 10%

Whole Barley


This Middle Eastern staple cooks in just a few minutes, and it contains the most fiber out of any other grain. 


Quinoa packs a powerful protein punch and is available in a few different shades as well. As a complete protein, it contains all nine amino acids and is gluten-free to boot.  


This slightly nutty grain is incredibly versatile. It is naturally gluten-free, and also rich in protein, fiber, and antioxidants. 



Oats need no introduction as a breakfast staple. It doesn’t matter if it is old-fashioned or steel-cut, oats are high in fiber, and contain beta-glucan which is great for lowering cholesterol. 


This grain is much more popular in other parts of the world, like Africa, but the US is slowly catching on. It is high in phytochemicals and antioxidants.

Whole Rye

According to The Organic Center, rye has four times the fiber than standard whole wheat grains and has more nutrients per serving. A helping will also provide you with 50% of your daily dose of iron.  


This ancient grain is considered to be the great-grandfather of all grains. It has a slightly nutty flavor and contains vitamins B, thiamin, and niacin for an energy boost.

Wild rice

This aquatic grass is a wonderful source of both protein and fiber. It also packs a mean punch as an antioxidant and helps to keep the mitochondria in your cells healthy. 


Farro joins the ranks of other ancient grains, and it is a great source of iron and magnesium. It is low in gluten, but not entirely gluten-free.

Other helpful grains can also be found in dietary fiber and grain cereal. This makes it easy to increase your grain consumption and get a healthy dose of vitamin E to boot.

Healthy diets following clinical nutrition are perfect for you to receive the ultimate health benefits – this can be achieved with whole grains. White bread is processed food and will do nothing for your daily grain intake. Swap your white bread for grain bread instead!

Health Benefits of Wholegrains

Among all the whole grains benefits, your improved overall health is the main inspiration for incorporating them into your diet. Still, it’s good to know that whole grain can also make you feel fuller for longer, assisting in losing unwanted weight.


With many weight loss diet plans, you do not introduce enough healthy and nutritious foods into your daily diet. By planning your whole grain-rich diet, you can build a healthy immune system, boost your brainpower, and even lose some weight. Lose weight and get healthier – what’s there not to smile about?

Reduced Risk of Type 2 Diabetes

According to studies by the Centers for Disease Control and Prevention, diabetes is one of the leading causes of death in the USA. One in every 10 Americans are diagnosed with diabetes

One of the easiest ways that you can prevent yourself from developing Type 2 Diabetes is to follow a balanced diet that includes whole grains. It has widely been proven that consuming more whole grains will not only keep the doctor away but also Type 2 Diabetes.

Rich in Fiber

Fiber, fiber, fiber, you can’t get enough of it. Whether you want to lose weight or just improve your health, fiber is an excellent source of nutrients with many other health benefits. Still, not all of us get a sufficient amount of fiber on a daily basis. A whole grain-rich diet will take care of the problem.

The amount of fiber found in most whole grain foods includes 6 grams per cup in barley, 5 grams in a cup of Quinoa, and 3.5 grams per cup of brown rice. These are all ingredients that you can easily introduce into a balanced and healthy diet without breaking a sweat.

Fiber plays a significant role in our health, and both men and women need to get in specific amounts. Women need at least 21 grams of fiber each day for the minimum benefits to be provided. 

Good Source of Complex Carbs

The complex carbs in whole grains turn into glucose energy which you then use to fuel your body, your brain, and your muscles. Simply swap out refined grains with whole grains to see the health benefits. 

These whole grains are not as processed as refined grains, which means it’s more of natural food, and as you know by now, natural is always better. By eating whole grains, you are naturally swapping around simple carbs with complex carbs to provide you with a smart and healthy diet. This helps you to cut back on sugar, calories, and fat while boosting your intake of essential micronutrients.

Reduced Risk of Heart Disease

Heart disease is another leading killer in the world and needs to be put in the corner. Heart disease is the number one leading cause of death in the USA. Although there are numerous reasons why so many people suffer from coronary disease, dietary habits are one of the causes.

Heart disease mainly develops if you have a large intake of trans fat, saturated fat, sodium, and cholesterol. All these factors can cause you to develop heart disease, but don’t fear; whole grains are here, and dietitians swear by them.

Consuming about three servings of whole grains daily can help prevent heart disease. Incorporate this hearty food into your diet and notice the difference in no time. A healthy heart equals a healthy life.

Natural Source of Protein

Animal products aside, protein is also found in whole grain foods and will provide you with a lot of benefits. If you are following a vegan or vegetarian diet, you may not be getting enough protein anyway. This will make whole grains a wise choice.

Although primarily associated with building muscle, there are many other benefits to increasing your protein intake, like weight loss, cell repair, growth, development, and so on.

Improve Digestion and Satiety

Whole grains, predominantly brown rice and whole wheat flour or bread, are packed with fiber which slows your digestion and increases feelings of satiety. This lowers energy intake and leads to lower body fat. Feeling fuller for longer and using whole grains correctly can encourage a healthier weight and digestion. 

Better Gut Health

Can you feel it in your gut? That’s the whole grains working. By eating a variety of nutritious foods, you are taking charge of your gut health.

Whole grains, especially oats, have proven to contribute significantly to a healthy gut microbiome. This is mainly due to the non-resistant starch found in oats and other whole-grain foods. This is also another benefit of consuming fiber and is a great benefit to reducing risks of chronic disease and improving mood and cognition.

Source of Plant-Based Iron

Iron is found in most protein-based foods, but it’s essential to get enough iron. Fortified cereal, red meat, legumes, seafood, dried fruit, and whole grains are among the most iron-rich foods. You can also eat quinoa or oatmeal to increase your iron intake for vegetarian lifestyles.

Millet is a whole grain food that is gaining a lot of popularity in the USA, although it hasn’t always been so easy to find. It contains a lot of iron and is one of the best sources to choose from if you are following a plant-based diet.

Reduced Risk of Certain Cancers

Whole-grain foods are one of the most helpful foods to prevent cancer. About 40% of people will get diagnosed with some form of cancer at some point in their lives. However, live a healthy lifestyle and make sure you get enough whole grains in to lower your risk.

Whole grains are also associated with a lower risk of colorectal cancer. This was proven by a study conducted by the American Institute For Cancer Research. The study confirmed that eating at least three servings of whole grains each day can help to reduce the risks of cancer by 17%. It is also the most critical food source of bioactive phytochemicals associated with better breast cancer management.

Grab Those Whole Grains

Are you at the shops yet? Get your shopping list ready and begin to feel the difference between your health and body weight. There is no reason not to bring whole grains into your healthy, balanced diet with all these health benefits. With all the fiber, protein, and other nutrients, you will be able to live a healthier life and have a reduced risk of developing chronic diseases.

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