The fear and avoidance of carbohydrates, particularly grains, are strong. Many believe that consuming foods like pasta, rice, and bread will lead to high blood sugar levels, weight gain, and more. 

Although most Americans meet or even exceed their daily recommended intake of carbohydrates, with 74% consuming too many refined grains, only 2% get enough whole grains. It’s crucial to understand that not all carbohydrates, especially not all grain products, are equal.

Whole grains contain essential minerals, antioxidants, vitamins, and fiber. Cutting them out for the long term means missing out on these benefits and frequently leads to unsustainable eating habits. For a healthier, nutrient-dense eating pattern, you might want to consider adding more of these nutrition-packed powerhouses to your meals.

What are whole grains?

Unlike refined grains like white flour, whole grains contain whole grain kernel, so they retain their natural fiber, vitamins, healthy fats, and more.

A new study that was presented at the Nutrition 2024 conference studied the benefits of choosing whole grains over refined grains and how wheat’s nutritional value changes as it moves from farm to table, raw kernel to cooked bread — in particular, “you just have a huge loss in minerals and vitamins because you’re taking away the germ and the bran, which are the location of the vitamins and minerals,” said lead author of the study and researcher at the University of California San Francisco, David Killilea.

“We saw minerals go down by 50% to 80% just by moving from the whole grain option to the refined option,” Killilea added.

So, what are some examples of whole grains? Here are some different types: 

• Oats
• Whole wheat flour, pasta, crackers and bread
• Whole grain cereals
• Brown, black, red, and purple rice
• Cornmeal and corn
• Quinoa
• Einkorn
• Farro
• Barley
• Bulgar
• Millet
• Amaranth
• Freekeh

Why are whole grains so good for you?

Whole grains provide protein, carbohydrates, fiber, essential nutrients like iron, selenium, B vitamins, magnesium, potassium, and antioxidants like vitamin E. Although whole grains are high in starch — a commonly feared carbohydrate type — their nutrient and fiber content make them a significant energy source for our bodies.

Whole grains are also a nutritious and easy way to meet your daily fiber needs. According to the 2020-2025 Dietary Guidelines for Americans (DGA), the average American consumes only around 58% of the recommended daily amount of fiber. Only one cup of cooked whole wheat pasta has over twice the amount of fiber than regular pasta and offers 5.5 grams compared to less than 2 grams per serving. The DGA recommends adult women up to age 50 consume at least 25 grams of fiber daily and men 38 grams, while incorporating whole grains can help reach those levels.

The fiber in whole grains can help manage LDL (aka “bad” cholesterol) and blood sugar levels, reduce blood pressure, support gut health, and lower your risk of cardiovascular disease, colorectal cancer, and Type 2 diabetes. Plus, whole grains can help you feel fuller for longer, support weight management, and ease hunger.

How many whole grains do you need daily?

The DGA recommends that at least half of the total grains consumed daily come from 100% whole grains. Adults should consume three one-ounce servings of whole grains daily.

So, what is a single serving of whole grains? 

• ½ an English muffin
• ½ cup of cooked pasta or grains
• 1 slice of bread
• 2 3-inch diameter pancakes
• 1 6-inch diameter roti or chapati (both Indian flatbreads) or whole wheat or corn tortilla
• 3 cups of popcorn
• 1 cup of ready-to-eat cereal

Simple ways to add whole grains to your diet

Whole grains have a wide variety of textures, versatility, and flavors, making them simple to add to savory or sweet dishes. Consider whole grain bread topped with shredded cheese and an egg or oatmeal with cinnamon and fruit.

Shake up your boring salad by adding one-third to a half cup of whole grains, like farro or wheat berries. This boosts flavor, texture, and nutrients and makes the meal more satisfying and complete, helping prevent hunger shortly afterward. Similarly, adding a scoop of barley to a vegetable soup can have a similar impact.

If you’re trying to switch from refined to whole grains, begin by making small changes—one meal and one grain at a time. Instead of searching for a new recipe for dinner, try substituting black rice or quinoa for white rice or using a whole wheat tortilla instead of a white flour tortilla on your next taco night.