Smart Whole Grains Choices For Your Diet

Plant-Based Food
Plant-Based Food
Plant-Based Food
Plant-Based Food

Whole grains are a great source of healthy carbs that are essential for your body. However, many people avoid them because of the fear of weight gain. Consuming higher amounts of carbohydrates might contribute to obesity. However, taking healthy amounts of carbohydrates is necessary, as they are required by your body for producing energy. Whole grains are the best sources of healthy carbs that your body can utilize efficiently for producing energy.

In addition to carbohydrates, whole grains can provide you a lot of other nutrients too. Furthermore, there are many health benefits that whole grains offers to us – humans! Consuming whole grains are found to lower the risk of a large number of health conditions like cancer, diabetes, and heart diseases, etc. They are also high in fiber that can aid in promoting your digestive health. Hence, including this plant-based food in your diet can prove to be highly beneficial in distinctive ways.

There is a wide range of grains you can include in your diet for promoting your general health. The following are some of the best grains that can provide you a large number of health benefits.


Credited as the smartest grain choice – wheat is rich in healthy carbs, fiber, and protein. It also provides you a wide range of vitamins and minerals including selenium, phosphorous, manganese, copper, and folate, etc. You can also get enriched wheat flour that contains a lot of additional nutrients including iron, calcium, niacin, thiamine, and vitamin B6.

However, while buying wheat products ensure that whole wheat is used. You can find a lot of refined wheat products in the market. They are high in refined carbs that can be harmful to your body. Also, they will not contain any nutrients. Hence, such grains are not capable of providing you any health benefits.


Oats are well-known for the high fiber content. Also, it is used by people for aiding with weight loss. They are a great source of a wide array of beneficial compounds. Some of the important nutrients present in them include manganese, copper, magnesium, zinc, folate, phosphorous, iron, vitamin B1, and vitamin B5, etc. Oats are considered one of the best nutrient-dense foods. Hence, including it in your plant-based meal can be beneficial for getting different nutrients that are necessary for the efficient working of your body.

Additionally, oats are incredibly high in antioxidants called avenanthramides. These compounds exhibit a large number of health benefits including anti-itching and anti-inflammatory effects. Also, they are found to regulate blood pressure levels by boosting the synthesis of nitric oxide. Including oats in your everyday diet provides several other benefits too. It can help prevent the chance of many health conditions including diabetes, high cholesterol levels, and constipation, etc. So it creates a great choice for you to include in your healthy eating habits.

Brown Rice

Brown rice is incredibly healthy when compared to white rice. The white rice losses about 75% of its nutrients including antioxidants, phosphorous, and magnesium, etc. Hence, it is better to opt for brown rice, if you want to get the health benefits provided by this plant-based food. Brown rice has an impressive list of nutrients including healthy carbs, fiber, protein, niacin, thiamine, pyridoxine, iron, pantothenic acid, magnesium, zinc, phosphorous, copper, selenium, manganese, and more. This incredible nutrient profile of brown rice made it one of the popular grains that are usually preferred by people.

Whole Rye

This is another highly nutritious whole grain that you have to include in your diet. It is found to contain four times more fiber when compared to whole wheat and can provide high amounts of iron too. It has many other nutrients including manganese, magnesium, and B vitamins, etc.

That said remember to check if the product is made from whole grains while shopping for products made with rye. Most of the rye products that are available in the market are made using refined flours, which contain seldom benefits. So stick with whole rye products for deriving the benefits provided by this healthy grain.


Barley is known for its ability to reduce cholesterol levels. Additionally, there are several other benefits associated with the consumption of barley. Barley is rich in a lot of beneficial nutrients including fiber, manganese, molybdenum, selenium, copper, vitamin B1, phosphorous, chromium, niacin, and magnesium, etc. Barley is also found to promote digestion, regulate cholesterol levels, reduce the possibility of heart diseases, protect against diabetes, and prevent the chance of cancer. Hence, including whole-grain barley products can help to get a wide array of nutrients and improve your general health.

The list of whole grains that qualify to get included in your diet is a long one. They can be beneficial for deriving a wide range of health benefits. Hence, if you plan to follow healthy eating habits, make sure to include the above grains in your daily diet.