Whole grains are grains that keep all three parts of the kernel: the fiber-rich bran, the nutrient-packed germ and the starchy endosperm. Examples include whole wheat, oats, brown rice, barley, quinoa, buckwheat, rye, corn, millet and bulgur. Refined grains such as white flour and white rice have the bran and germ removed, which takes away most of the fiber and many vitamins and minerals. Eating more whole grains is linked with a lower risk of heart disease, type 2 diabetes and early death. A large BMJ meta-analysis found that eating 90 g of whole grains a day, about three servings, was linked with a 19% lower risk of coronary heart disease and a 17% lower risk of death from all causes.
What counts as a whole grain?
| Whole grain | Common forms |
|---|---|
| Wheat | Whole wheat (wholemeal) bread, pasta and flour; bulgur; freekeh; whole wheat couscous |
| Oats | Rolled oats, steel-cut oats, oatcakes |
| Rice | Brown, red, black and wild rice |
| Barley | Pearl barley (partly refined) and pot barley |
| Rye | Rye bread, rye crispbreads |
| Corn | Popcorn, whole grain corn tortillas, polenta made from whole cornmeal |
| Quinoa, buckwheat, millet, amaranth, teff | Technically seeds or pseudo-grains, but eaten and counted as whole grains |
| Spelt, farro, kamut | Ancient wheats |
Whole vs refined: what’s the difference?
Per 100 g, from USDA FoodData Central:
| Food | Fiber |
|---|---|
| Whole grain wheat flour | 13.1 g |
| White all-purpose flour | 2.7 g |
| Whole wheat bread | 6.0 g |
| White bread | 2.7 g |
| Rolled oats (dry) | 10.1 g |
| Brown rice (cooked) | 1.6 g |
| White rice (cooked) | 0.4 g |
Whole grains also provide more magnesium, potassium, iron, zinc and B vitamins than refined versions, though some refined grains, such as white flour and white rice, are enriched with iron and some B vitamins. Our guide to whether white rice is healthy compares rice types in detail.
Health benefits
Heart health
In the BMJ meta-analysis, which pooled 45 long-term studies, people who ate more whole grains had lower rates of heart disease, cardiovascular disease and death from all causes. Fiber helps lower LDL cholesterol, and whole grains may also help with blood pressure and inflammation.
Type 2 diabetes and blood sugar
Whole grains are digested more slowly than refined grains, so they raise blood sugar more gently. Diets rich in whole grains are linked with a lower risk of type 2 diabetes. Our guide to the type 2 diabetes diet explains how to use them.
Digestion
Fiber keeps bowel movements regular and feeds healthy gut bacteria. Most adults don’t eat enough fiber; the NHS recommends 30 g a day. Our list of high-fiber foods has more.
Weight
Whole grains are more filling than refined grains, which can help with appetite control.
How much should you eat?
The NHS recommends basing meals on starchy foods, choosing whole grain versions where you can. Many guidelines suggest at least three servings of whole grains a day, or making at least half your grains whole. A serving is roughly a slice of whole grain bread, 30 to 40 g of oats, or half a cup of cooked brown rice, quinoa or whole wheat pasta.
How to spot whole grains on labels
- Look for “whole” or “wholemeal” as the first ingredient, such as “whole wheat flour” or “wholegrain oats”.
- “Multigrain,” “seeded” or “wheat bread” don’t necessarily mean whole grain; they may be mostly white flour.
- Brown color isn’t a reliable sign; some breads are colored with malt or caramel.
- Check the fiber: whole grain bread usually has at least 6 g of fiber per 100 g.
- Some countries use whole grain stamps on packaging.
Easy ways to eat more whole grains
- Start the day with oats: porridge, overnight oats or a low-sugar muesli. Our guide to whether oats are healthy covers the details.
- Swap to whole grain bread for sandwiches and toast.
- Mix brown and white rice, or try barley, bulgur or quinoa.
- Use whole wheat pasta, or half and half to start.
- Snack on popcorn, oatcakes or rye crispbreads.
- Bake with whole wheat flour for half the white flour in recipes. Our guide to healthy baking swaps explains how.
- Add grains to soups and salads, such as barley in vegetable soup or farro in a salad.
Cooking whole grains
Most whole grains take a little longer to cook than refined grains, but many can be batch cooked and frozen. Brown rice takes 25 to 40 minutes, quinoa about 15, bulgur 10 to 15, pearl barley 25 to 35, and steel-cut oats about 20. Rinse quinoa before cooking to remove its slightly bitter coating. Cook a large pot at the weekend, cool it quickly, and keep it in the fridge for a few days, or freeze it in portions. Cooked rice is the exception: eat it within a day. Our guide on how to cook rice explains why.
Who should be careful?
- People with coeliac disease must avoid wheat, barley and rye, and choose gluten-free whole grains such as brown rice, quinoa, buckwheat, millet and certified gluten-free oats. Our guide to whether oats are gluten-free explains the risks.
- People with IBS may find some high-fiber grains trigger symptoms, especially wheat and rye. A dietitian can help.
- Increase gradually if you’re not used to much fiber, and drink plenty of water.
Common questions
Is whole wheat the same as whole grain?
Whole wheat is one type of whole grain. “Whole grain” covers all grains eaten with the bran, germ and endosperm intact.
Is popcorn a whole grain?
Yes. Air-popped or lightly oiled popcorn is a whole grain snack; watch the butter, sugar and salt.
Are whole grains fattening?
No. They’re more filling than refined grains. Portion sizes and what you add to them matter more.
Are oats a whole grain?
Yes. All forms of oats, including rolled, steel-cut and instant, are whole grains, though instant flavored oats can contain added sugar. Plain oats are one of the cheapest whole grains to buy.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
