Whole Grain Guide: 16 You Need to Try

So just what is a whole grain? It's exactly that: the entire grain, including the germ, endosperm, and bran. "That's opposite of refined grains, which have been stripped of fiber and nutrients," says Cynthia Sass, MPH, RD, Health.com's contributing nutrition editor. "Whole grains expose your body to a much broader spectrum of nutrients." That includes protein, fiber, iron, B vitamins, trace minerals and antioxidants. Plus, studies show that people who consume whole grains tend to be thinner and at a lower risk for diabetes and dementia.

The USDA recommends adults get at least three servings of whole grains a day—but that doesn't necessarily mean three helpings of bread or pasta. Read on to discover 16 whole grains and how to use them.

What it is:

Yes, your favorite movie treat is a whole grain! (As is every kind of corn.) When heated, the whole kernel pops into the crunchy puff you know and love.

Health Benefits: Popcorn is naturally low in calories and fat and also a good source of protein, fiber, and antioxidants. Make it from scratch in an air popper or in a pan on your stovetop and add flavor to your snack with spices, a pinch of sea salt, or small hunks of dark chocolate.

Try this Recipe: Cocoa-Cayenne Popcorn

What it is:

Rice is the seed of a swamp grass, and is cultivated worldwide. Whole grain rice options can be brown, purple, black, or red. (White rice is a refined grain.)

Health Benefits: Though it boasts less fiber than other whole grains, rice is loaded with B vitamins and antioxidants, and research links brown rice's phytonutrients to a lower risk of diabetes, heart disease, and cancer. Brown rice is arguably the healthiest variety—it undergoes a process that removes only the hull of the kernel, so it retains the most nutritional value.

Try this Recipe: Egg and Rice Salad to Go

What it is:

Whole wheat is used in a variety of ways. For example, it's ground into flour for baking; parboiled and dried into bulgur, a nutty-tasting ingredient commonly used in middle-eastern cuisine; and crushed into cracked wheat, which can be used as a substitute for brown rice in many dishes.

Health Benefits: Compared to refined (white) wheat, whole-wheat products contain more fiber and antioxidants. Whole wheat may also improve intestinal and metabolic health, says Jackie Newgent, RDN and author of The With or Without Meat Cookbook. Food labels should read "100% whole wheat."

Try this Recipe: Fontina, Olive, and Tomato Pizza with Basil Whole Wheat Crust

What it is:

There are many kinds of oats on the shelves, from steel-cut (which are lower on the glycemic index) to old-fashioned to quick cooking. But no matter what type you buy, oats almost always contain their bran and germ, so it's a safe bet you're getting a whole grain. Nutritionally, all types of oats are nearly identical regardless of how they are processed.

Health Benefits: Oats contain beta-glucan, which has been found to reduce cholesterol. "They also contain a unique antioxidant, avenanthramides, which helps protect blood vessels from LDL (the "bad") cholesterol," adds Sass.

Try this Recipe: Blueberry Oat Pancakes with Maple Yogurt

What it is:

The Whole Grains Council classifies quinoa as a whole grain, but it's actually a "pseudocereal"—a plant that's not a true cereal grain but is consumed as such. (Quinoa is closely related to Swiss chard!) You can buy quinoa in bulk at most grocery stores and use it in salads, or as a substitute for brown rice or your AM oatmeal.

Health Benefits: "Quinoa is one of the only plant foods that's a complete protein, which means it contains all the essential amino acids the body needs in a healthy balance," says Sass. "Of all the whole grains, quinoa is the highest in potassium, which helps control blood pressure."

Try this Recipe: Toasted Quinoa With Chiles and Corn

What it is:

Many know millet as the main ingredient in bird food, but this mild and nutty-tasting cereal grass can be used in pilafs, cookies, and breads. Like all whole grains, you should wash millet before cooking. To enhance the nutty flavor, roast the grains before boiling. Millet can be bought in bulk; you'll have an easier time finding it at more specialized markets.

Health Benefits: Millet is gluten-free and contains significant amounts of magnesium, copper, and phosphorus. Its high fiber content is great for digestion, and it contains only simple sugars. Studies show that it contains antioxidants that may reduce the risk of vision problems in adults.

Try this Recipe: Hearty Multigrain Bread

What it is:

Wild rice is nuttier and chewier than its brown and white counterparts—oh, and it's technically not rice. "Wild rice is actually not rice, but a semi-aquatic grass that is indigenous to North America," says Rachel Begun, a registered dietitian based in Boulder, Colo. You can find wild rice in most stores, but it can be pricey, so you could try blending it in with brown rice.

Health Benefits: Wild rice contains high amounts of zinc and twice the protein of brown rice—plus iron, calcium, and B vitamins.

Try this Recipe: Wild Rice Pilaf

What it is:

Buckwheat is actually a seed, and more closely related to rhubarb than traditional whole grains. Buckwheat—which has an earthy, mushroomy taste—can be ground into flour (available at natural food stores) and used to make Japanese soba noodles, pancakes, and other baked goods. The seeds can also be sprouted and eaten raw or cooked.

Health Benefits: "Buckwheat doesn't contain gluten," says Begun, so it's a great option for those who have celiac disease or a gluten intolerance. "Buckwheat is rich in soluble fiber, the type of fiber that is associated with lowering LDL (bad) cholesterol and helping to regulate blood sugar levels."

Try this Recipe: Tropical Buckwheat Salad

What it is:

"Rye is a gluten-containing grain with a rich taste," says Begun. It's used for flour, rye bread, and is also an ingredient in beer, some whiskeys, and some vodkas.

Health Benefits: "Rye is a particularly good source of insoluble fiber," Begun says. Insoluble fiber keeps food moving through the gut, and helps prevent constipation. Rye is also low on the glycemic index. "Some research has shown that compared to wheat, rye is more satiating," Sass says. "And another recent animal study found that compared to wheat, mice fed whole grain rye had a greater reduction in body weight, slightly improved insulin control, and lower total cholesterol levels."

Try this Recipe: Grilled Cheese and Tomato on Rye

What it is:

This widely cultivated cereal grain has an earthy, slightly chewy heartiness, and is used in breads, soups, stews, and some beverages.

Health Benefits: "Nutritionally speaking, barley is the highest-fiber whole grain, and its natural substances have been shown to help reduce cholesterol (even more than oats) and boost immunity by feeding the ‘good' bacteria in your digestive tract," says Sass. Barley is found in most supermarkets, and has a chewy consistency similar to wheat berries and pasta. Barley contains eight different amino acids that help regulate and stabilize blood sugar, which makes it a great breakfast food.

Try this Recipe: Barley and Black Bean Salad

What it is:

"Spelt is an ancient variety of wheat and is a great substitute for whole-wheat flour in recipes," says Begun. It has a mild sweet and nutty flavor, and in some countries is called "big farro."

Health Benefits: "Spelt contains more protein than most wheat options," says Begun. Spelt also contains high amounts of the B vitamin niacin, which is important in producing energy and maintaining healthy nervous and circulatory systems." You'll want to steer clear of spelt if you follow a gluten-free diet—like all types of wheat, spelt does contain gluten.

Try this Recipe: Spelt: Crunchy Chicken Stir-Fry

What it is:

Amaranth is another pseudocereal—the seeds come from an American herb. "It is not a true cereal grain, but its nutritional properties are similar to whole grains," says Begun. Boiled amaranth has a mushy, porridge-like texture with a spicy, peppery flavor. The seeds can also be popped in a pan like popcorn for a crunchy and satisfying snack.

Health Benefits: Vegetarians and vegans, listen up: this gluten-free ancient grain is a complete protein. The nutritional powerhouse also contains lysine (an amino acid), magnesium. iron, and calcium.

Try this Recipe: Tabbouleh-Style Amaranth Salad

What it is:

Fluffy, nutty bulgur comes from a wheat kernel that's been boiled, dried, and cracked. It's a common ingredient in Mediterranean and Middle Eastern foods. The bulgur you'll buy at the grocery store is precooked, so it only takes a few minutes to cook—perfect for a quick meal.

Health Benefits: Versatile and mild, bulgur is a great first step for incorporating exotic whole grains. Plus, it has more fiber than quinoa, oats, millet, buckwheat, and corn. "Enjoying bulgur can help protect health by lessening chronic inflammation," says Newgent. Bulgur is easily found in the health or international aisles at the supermarket.

Try this Recipe: Lamb Chops With Lemony Bulgur

What it is:

Wheat berries, the seeds of whole wheat, are ground into whole-wheat flour. The chewy, slightly sweet kernels can also be cooked into a hot cereal, served boiled and chilled in salads, or used as an ingredient in soups and stuffings.

Health Benefits: Wheat berries boast protein, fiber, magnesium, and iron, and they're also a good source of vitamin E, an antioxidant.

Try This Recipe: Warm Wheat Berry Salad with Dried Fruit

What it is:

Chewy, nutty, and complex, farro resembles brown rice in taste and composition. But unlike rice, farro—also known as "emmer" or "pearl spelt"—cooks very slowly and should be soaked overnight to speed the process. (Or you can buy it semi-pearled, which reduces cooking time.) Farro frequently appears in Italian recipes and adds a rich, earthy flavor to soups and salads. You'll find it in bags or in bulk in supermarkets or specialty stores, often in the health sections or with Italian ingredients.

Health Benefits: Farro's heavy on fiber and rich in magnesium, potassium, and B vitamins. It also gives any dish a protein boost, with 5 grams per serving.

Try this Recipe: Farro Risotto

What it is:

Hard durum wheat is used to make dry pastas. When ground, it becomes couscous, a staple in North African cuisine.

Health Benefits: "This form of wheat has a significant amount of both protein and fiber, which are key for satiety," says Newgent. Durum wheat's significant protein and fiber content will keep you fuller longer after a warm dish of home-cooked pasta. You'll know pastas contain durum from the ingredients list, which should contain semolina and durum wheat.

Try This Recipe: Greek Yogurt Grano Parfaits