The 4 Healthiest Grains That You Should Include in Your Diet

The right grains can make a world of difference in the quality of your diet. Here are the four healthiest grains that you should include in your diet.

Not all grains are equal. Some are refined and stripped of many of their beneficial nutrients, while others are whole. To help you understand what kinds of grains your diet will benefit most from, here are the four healthiest grains that you should include in your diet.

Brown Rice

Brown rice is highly valued in the world of grains. Hailed as the original star of grains, brown rice has all three grain parts: bran, germ, and endosperm. Many other grains lose one or more of these elements during the milling process, but not brown rice. As a result, brown rice can have a higher calorie content than white rice, but the richness in nutrients like protein and fiber is well worth the trade-off. In particular, brown rice is beneficial for lowering cholesterol, managing blood sugar, and promoting healthy gut bacteria.


While technically not a grain, popular usage treats buckwheat as one, making it one of the healthiest grains that you should include in your diet. Containing all nine essential amino acids, buckwheat is a whole protein rich in vitamin B. Buckwheat is a great ingredient for making healthier pancakes or soba noodles. You can also toast buckwheat to create a delicious substitute for salad croutons.


Perhaps the least well known, sorghum is more common in Africa and the Middle East. However, you may be familiar with it if you require a gluten-free diet. You can pop sorghum like popcorn and enjoy it on its own, or you can incorporate it into bread, pizza, and other baked goods as flour. In fact, sorghum is the secret ingredient that makes many Middle Eastern breads so famously delicious and unique.


Another gluten-free option is quinoa. Rich in protein, fiber, manganese, phosphorous, magnesium, folate, and vitamin B1, it’s no mystery why quinoa is valuable. Great for salads and soups, quinoa is effective on its own or as a rice substitute. In fact, quinoa with milk makes a solid breakfast option to start your day off right.

To further explore how grains can benefit your diet, you should try Eat Clean’s healthy meal delivery in Washington DC. We’d love to introduce you to a whole new world of healthy eating and unique recipes for a healthier lifestyle. Sign up today!