7 Types of Whole Grains and How to Use Them

Whole grains are a healthy choice for your diet, providing loads of fiber, vitamins, minerals and other nutrients. Plus, consuming many types of whole grains can even control cholesterol levels, weight and blood pressure and lower the risk of diabetes, heart disease and other health issues.

So what are whole grains, exactly? Some well-known types of whole grains include oatmeal, brown rice and popcorn. These grains are so-named because they have all the parts of the grain intact — bran, germ and endosperm — and that’s what makes them so nutritious.

Meanwhile, refined grains like white rice and white breads, pastries, cakes and crackers have the germ and bran removed. This lowers their nutritional value, as the bran contains most of the kernel’s fiber as well as important vitamins and minerals, and the germ offers many vitamins, healthy fats and other natural plant nutrients.

The Dietary Guidelines for Americans recommends people take in at least half the grains they eat as whole grains, but most don’t eat enough of them. Here are a few types of whole grains to try to help you take advantage of these nutritional powerhouses.

1. Hulled Barley

Barley is a cereal grain that is probably best known as an ingredient in beer. However, it’s also a healthy addition to your dinner plate.

This whole grain is chewy and carries a mild, nutty flavor. Some ideas for integrating barley into your diet include as an ingredient in soups and stews, as part of a grain salad, and as a side dish in lieu of other grains like rice or quinoa.

To prepare barley, first rinse the grains under cold running water to remove any hulls. Cook it at a ratio of 1:3 barley to water. Hulled barley will take about 1.5 hours to become tender.

2. Bulgur

This cereal grain is made from crushed or cracked wheat groats. It’s then parboiled — or partially cooked — and dried before being ground. This makes it a great choice if you’re in a hurry since it cooks quicker than many other whole grains.

To prepare, combine your bulgur wheat with water or broth at a ratio of 1 part bulgur to 2 parts liquid. Bring to a boil and reduce the heat to a low. Simmer covered for about 10 to 15 minutes, or until the water has evaporated and the bulgur is tender. Alternatively, you can simply soak the grain in warm water, though this will take a bit longer.

When finished, your bulgur should be chewy and will carry an earthy, nutty flavor. Bulgur can be used in a variety of dishes, including salads and pilafs. It also makes a good binder for meatballs and meat patties. Like barley, you can also use it as a side dish instead of rice or quinoa.

3. Farro

This ancient whole-wheat grain looks similar to barley, but with a slightly larger and oblong grain. It boasts a chewy texture and a nutty taste and makes a good base for many dishes like salads, soups and risottos. Farro does particularly well in dishes that layer flavors, like protein bowls, since the grain takes on the character of whatever dressing or sauce you’re cooking with. It can also be easily converted into an oatmeal-like breakfast cereal using natural flavorings such as honey or agave syrup.

Cook farro at a 1:2.5 or 1:3 grain-to-water ratio, bringing it to a boil and then simmering covered. If you soak the farro the night before, your dish will be al dente in about 15 minutes. Otherwise, plan for about 25 to 30 minutes of simmer time to get the farro perfectly tender and chewy.

4. Millet

This gluten-free grain is round and comes in a number of small and large varieties. Pearl millet, a large variety, is the most widely produced type for human consumption. Millet has the highest calcium content of all cereal grains, providing up to 13% of the daily value of this mineral per cooked cup, so it’s a great calcium source for people who are vegan or lactose intolerant.

Millet has a wild, grassy, corn-like flavor with a slightly nutty taste, and works well as a breakfast porridge, side dish or salad ingredient. It’s known for soaking up the flavors of whatever it’s cooked with, making it quite versatile.

To prepare, add 2 cups water or broth per 1 cup of millet to a pot. Bring to a boil and then simmer for about 20 minutes. Soaking the grain overnight can be beneficial, helping to lower its anti-nutrient content.

See more: Colorado’s Millet Industry is on the Rise

5. Quinoa

Quinoa is another gluten-free whole grain that is packed with nutrients like protein, zinc, fiber and antioxidants. This ancient grain has roots in South America — the Incas even considered it a sacred food. It comes in red, black, white and rainbow varieties and boasts anti-inflammatory properties.

This grain pairs well with many foods — use it as a side dish, as part of a salad, and in soups, casseroles and protein bowls. It packs a light, nutty flavor and slight crunch.

Quinoa is also easy to cook. First, rinse the grains using a fine mesh strainer. Then, combine with water at a ratio of one part grain to two parts water and bring to a boil. Boil for 15 to 20 minutes or until the grains have absorbed most of the water and look “fluffy.”

6. Rice

Black rice, brown rice, red rice and wild rice are all great whole-grain options. You can substitute any of these grains in recipes where you would normally use white rice, including as a side dish, as part of a salad, in a rice bowl and as part of a pilaf.

Wild rice isn’t actually rice – it’s a semi-aquatic grass that grows in the Great Lakes region of the U.S. It carries a nutty taste and a chewy texture. The good news is that you can prepare it in pretty much the same way you would prepare any other rice, but it will require longer cooking time – about 35 to 40 minutes. Also, keep in mind that the grains triple in size when cooked.

7. Other Whole-Grain Foods

You can also purchase whole-grain breakfast cereals or whole-wheat bread, pasta or crackers to reap the benefits of whole grains. Popcorn, whole-wheat flour and oatmeal are also popular whole grains.