So what is a whole grain?
Not everyone I talk to actually knows the answer to this question, and that’s understandable because food marketing has made it very confusing.
What Is a Whole Grain?
A whole grain is a grain that has not had its fiber removed. That fiber is incredibly important because it contains most of the grain’s micronutrients and health-protective compounds.
When you eat whole grains, they are:
- Digested more slowly
- Less likely to spike blood sugar
- More filling and satisfying
- Supportive of healthy digestion and regularity
- Helpful for improving insulin sensitivity
The fiber in whole grains also feeds beneficial gut bacteria, helps remove toxins, cholesterol, and excess hormones from the body, and supports long-term metabolic health.
What Are Refined Grains?
Refined grains are grains that have had the fiber and most of the nutrients removed during processing. Unfortunately, most processed foods contain refined grains, even when the packaging sounds healthy.
Common refined grains include:
- White flour
- White bread
- White pasta
- White rice
- “Multigrain” bread
- Enriched flour
- Unbleached flour
Because the fiber is gone, refined grains:
- Spike blood sugar quickly
- Don’t keep you full
- Are associated with higher risk of obesity, heart disease, cancer, and diabetes
Just because a package says it contains whole grains does not mean it’s made from whole grains. Marketing language can be very misleading.
Why You Should Eat Whole Grains Every Day
I know this can still feel like a controversial topic for some people, but the research is very clear.
Eating whole grains daily is associated with a lower risk of heart disease, diabetes, obesity, cancer, infectious diseases, respiratory diseases, and even death from all causes.
In the Harvard Nurses’ Health Study, women who ate two to three servings of whole grains per day had a 30 percent lower risk of heart attack compared to those who ate less than one serving per week.
Whole Grains and Diabetes: The Truth About Carbs
A common concern is whether whole grains raise blood sugar and increase diabetes risk. The answer is actually the opposite.
In a large study of 72,000 postmenopausal women who did not have diabetes at the start, those who ate the most whole grains had a 43 percent lower risk of developing diabetes compared to those who ate the least.
This is because fiber slows digestion, improves insulin sensitivity, and supports better blood sugar regulation.
Whole Grains and Cancer Protection
Whole grain intake has also been linked to a lower risk of several cancers, including breast and prostate cancer.
The fiber and phytonutrients in whole grains help reduce inflammation, regulate hormones, and support detoxification pathways in the body.
Whole Grains Are Nutritional Powerhouses
Whole grains are often overlooked as a protein source, but they actually supply about half of the world’s protein.
They are also rich in:
- Iron
- Magnesium
- Phosphorus
- Selenium
- Zinc
- Copper
- Manganese
- B vitamins
Here are some common whole grains and their approximate protein content per cooked cup:
- Brown rice: 5 grams
- Wild rice: 6.5 grams
- Quinoa: 8 grams
- Oats: 13 grams
- Corn: 3.4 grams
- Whole wheat pasta: 7 grams
- Farro: 12 grams
- Teff: 10 grams
- Sorghum: 20 grams
- Amaranth: 9 grams
- Popcorn: 3 grams per 3 cups
Yes, popcorn is a whole grain. It can be a great snack when you buy plain kernels and air-pop them yourself. The issue is not the popcorn, it’s the butter, oil, and excess salt that often come with it.
Simple Whole Grain Swaps That Make a Big Difference
You don’t have to overhaul your diet to eat more whole grains. Small swaps add up quickly.
- Instead of white rice, choose brown rice, wild rice, or quinoa
- Instead of white bread or tortillas, choose 100 percent whole grain or 100 percent whole wheat
- Ezekiel bread is a great option. It’s oil-free, low sodium, and made from sprouted whole grains. You’ll usually find it in the freezer section. They also have tortillas & cereals.
- Instead of white pasta, choose 100 percent whole wheat pasta or bean or lentil-based pastas
- When baking, swap white flour for whole wheat flour, oat flour, chickpea flour, or almond flour
The Bottom Line
Whole grains are not something to fear. They are one of the most well-researched, protective foods you can eat. By choosing whole grains over refined grains, you support better digestion, blood sugar balance, heart health, and long-term disease prevention.
Small changes really can make a big difference.
Whole Grain Plant-Based Recipes To Try:
- 5-Minute Vegan Banana Bread Mug Cake
- Easy Instant Pot Vegan Mexican Rice (oil free & WFPB)
- Easy Vegan Crunchy Oatmeal Raisin Granola Recipe (Oil Free & WFPB)
- Hazelnut-Fig Steel Cut Oatmeal
- Loaded Vegan Pita Pizzas with Oil-Free Cheese
- Vegan Mediterranean Pasta Salad
- Vegan Soba Noodle Lo Mein
- Vegan Cherry Berry Cobbler
- Vegan Strawberries and Cream Sheet Pancakes
- Everything Bagel Avocado Toast
- Perfect Instant Pot Brown Basmati Cilantro Lime Rice
- Easy Vegan Spinach Lasagna
- How to Make Buddha Bowls
Hello, and thank you…just wondering about whole wheat flour? Is it ok? I didn’t see that on any list…Thank you again
Yes — whole wheat flour is okay. As long as it’s 100% whole wheat, it still contains the bran, germ, and endosperm, so it counts as a whole grain.
I understand brown rice has much higher levels of arsenic & have been omitting it. Not worth the risk. Lots of other great options.
Kim recommends buying brown rice grown in California, India, Pakistan (not TX, LA, AR) to limit arsenic exposure.
Is Millet considered a whole grain?
When eaten in its whole (hulled) form, it contains the bran, germ, and endosperm and provides fiber and nutrients, making it a great whole-grain option.
An article from Green Med info addresses “The Dark Side of Wheat.” And another, “The Critical Role of Wheat Lectin in Human Disease”. Suggests that the general population is subject to wheat intolerance, and celiac is actually a red flag warning to all of us. Calls for a return to ” dicotyledons or pseudo-grains like quinoa, buckwheat and amaranth.”
The second article looks at “‘wheat germ agglutinin’ (WGA) which is largely responsible for many of wheat’s pervasive, and difficult-to-diagnose, ill effects.”
You can choose the whole grains that are best for you. But the majority of people aren’t allergic or sensitive to wheat and lectins are actually beneficial. https://nutritionfacts.org/video/gluten-free-diets-separating-the-wheat-from-the-chat/
https://nutritionfacts.org/video/are-lectins-in-food-good-or-bad-for-you/
I truly thank you for this excellent presentation on what is “whole grain”
I observe that you have given some recipes at the end of your presentation,
and be assured that I will be trying some of these.
Thanks again, and continue to enlighten us on healthy eating.
We are glad you found this article valuable! Thank you for the kind words.
Jan, rinsing well and then soaking brown rice for 2 hours removes the vast majority of arsenic and just as much as with white rice. Arsenic, by the way, comes from the soil and water where rice is grown.