15 Different Types of Grains to Eat
Think grains are boring? Think again!
Grains come in many shapes and sizes. Each type has its own flavor and texture. Some are chewy, while others are fluffy. It all depends on the grain you choose.
They can be cooked in lots of ways. You can make soups, salads, or even desserts… the delicious possibilities are endless!
By knowing your way around different types of grains, you can find ways to eat healthy on a budget. That way, you can save money and improve your health at the same time.
When you’re out of a particular grain, you can easily use cooking substitutions in recipes. For example, you can use quinoa instead of rice or millet in place of oats.
Ready to explore the world of grains? We’re going to introduce you to 15 different types of grains that are good for you. You’ll be cooking like a chef at home in no time with our list of grains!
What are Grains?
Grains are the edible seeds of plants in the cereal family. They are a great source of fiber, vitamins, and minerals. Grains can be a simple, nutritious part of a healthy diet.
Some people think of grains as just rice, oats, and wheat. But there are so many more types of grains to discover! Let’s take a look at some of the better-known and lesser-known grains you can enjoy.
15 Common Types of Grains to Eat
According to National Geographic, grains have been a staple in diets around the world for centuries.
Each grain brings its own unique benefits and culinary possibilities to the table. From the commonly known grains to those that might be new to you, these edible seeds can add variety and nutrition to your meals.
Next, we’ll share more about what makes these kinds of grains special.
1. Wheat
Wheat is a cereal grain that is grown all over the world. Together with rice, it is a major source of food for humans and animals.
Health Benefits
Wheat is a good source of fiber, selenium, manganese, phosphorus, copper, and folate. Wheat is also a low-glycemic food, meaning it doesn’t cause a spike in blood sugar levels.
Taste
Wheat has a sweet, slightly nutty taste. Enriched wheat flour has a less specific taste while whole wheat flour has a nutty and fibrous texture.
Commonly Ate With
Wheat is a versatile grain that can be used in many different dishes. Wheat can be used to make flour for bread, pasta, pastries, and other baked goods. Wheat can also be used in making beer and whiskey.
2. Rice
Along with wheat, rice is the world’s staple crop. This grain is raised in rice paddies, primarily in Asia, and provides sustenance to over half the world’s population.
Health Benefits
Brown, unrefined rice is a type of grain that is high in fiber, lignans, ferulic acid, manganese, niacin, thiamin, selenium, and magnesium. White rice loses many of these benefits when it is processed.
Taste
The taste of rice is unique and varies depending on the type of rice. It can be slightly sweet, earthy, or nutty. Generally, brown rice and other, unenriched rice have a nuttier, earthier flavor, while unenriched rice is sweet, bland, and sticky.
Commonly Ate With
Rice is most commonly eaten as a side dish or in rice pudding, but it can also be used in baking or cooking. Rice pairs well with most proteins, including chicken, beef, fish, and tofu. Gobble’s Classic Plan incorporates rice into many of its recipes, so you can enjoy a tasty, home-cooked meal fast!
3. Barley
Although not as popular as it used to be, barley is still an excellent choice for anyone looking for a versatile grain.
Health Benefits
Barley is a type of grain that is high in fiber and antioxidants. It is a great source of thiamine, riboflavin, niacin, vitamin B6, iron, and magnesium.
Taste
The taste of barley is nutty, earthy, and slightly sweet. It has a chewy texture and is most often consumed together with its chewy husk.
Commonly Ate With
Barley is most commonly eaten as a cereal, but it can also be used in baking or cooking. Many people enjoy incorporating it into salads, soups, and side dishes. Barley is also used in brewing beer.
If you are looking for a tasty and healthy meal kit, consider Gobble’s Lean & Clean Plan. We incorporate whole grains into our meals to power you throughout your busy day.
4. Oats
Oats are a cereal grain that is typically grown in cooler climates. The oats are planted in the spring and harvested in the fall.
Health Benefits
Oats are a type of grain that is high in fiber, antioxidants, and protein. Oats are also a good source of manganese, phosphorus, copper, and iron.
Taste
Oats alone are known for having a bland taste and flaky texture. When combined with other ingredients, or used for baking, they can be an earthy and tasty treat!
Commonly Ate With
Oats are most commonly eaten as a cereal, but they can also be used in baking or cooking, such as in oatmeal cookies.
5. Quinoa
Native to the Andes Mountains in South America, this grain has recently become popular all over the world due to its health benefits and unique flavor.
Health Benefits
Quinoa is a type of grain that is high in fiber, antioxidants, and protein. It is also a good source of iron, copper, thiamin, and vitamin B6.
Taste
Quinoa has a special taste. It has a chewy and fluffy texture that reflects its high protein content. It is important, however, to cook it correctly to prevent a bitter taste.
Commonly Ate With
Quinoa is most commonly eaten as a side dish or salad, but it can also be used in baking or cooking.
6. Rye
Rye is a grass that is used extensively in specialty bread, whisky, and some vodkas.
Health Benefits
Rye is a type of grain that is high in fiber, as well as thiamin, niacin, Vitamin B6, riboflavin, and folate.
Taste
Rye is commonly associated with bitter Caraway seeds added by many bakeries, but it actually has an earthy and spicy flavor.
Commonly Ate With
Rye is most commonly eaten as bread, but it can also be used in baking or cooking. It is a popular bread for sandwiches. It also forms the basis of many spirits, such as whisky and a few vodkas.
7. Sorghum
Sorghum is a versatile grain that is grown globally, particularly in arid regions. It is used for food, animal feed, and even biofuel production.
Health Benefits
Sorghum is high in fiber, antioxidants, and protein. It’s also a good source of iron, magnesium, phosphorus, copper, calcium, and potassium.
Taste
Sorghum has a neutral, mildly sweet taste. Its texture is similar to that of wheat berries or steel-cut oats.
Commonly Ate With
Sorghum can be consumed as a whole grain, ground into flour for gluten-free baking, or popped like popcorn. It’s versatile enough to be included in salads, soups, and stews.
8. Millet
Millet is one of the oldest cultivated grains and is a staple food in many parts of the world, particularly in Africa and Asia.
Health Benefits
Millet is rich in antioxidants, magnesium, and dietary fiber. It is also a good source of protein and essential amino acids.
Taste
Millet has a mild, slightly sweet, and nutty flavor. It becomes fluffy when cooked, similar to rice or quinoa.
Commonly Ate With
Millet can be used in porridge, salads, and as a rice substitute. It can also be ground into flour for baking or used in fermented foods like beer.
9. Buckwheat
Though its name might suggest otherwise, buckwheat is not related to wheat and is actually a seed known as a pseudocereal.
Health Benefits
Buckwheat is rich in fiber, protein, and various antioxidants. It’s also a good source of magnesium, copper, and phosphorus.
Taste
Buckwheat has an intense, earthy flavor with a slightly bitter undertone. When toasted, it’s often referred to as kasha.
Commonly Ate With
Buckwheat can be used in pancakes, noodles (soba), porridge, and as a stuffing for meats.
10. Amaranth
Amaranth is an ancient grain that was a staple food for the Aztecs. It’s now celebrated for its high nutritional value.
Health Benefits
Amaranth is high in protein, fiber, and micronutrients such as manganese, magnesium, phosphorus, and iron.
Taste
Amaranth has a nutty, earthy taste, with a slightly crunchy texture when cooked.
Commonly Ate With
Amaranth can be used in porridge, salads, and as a thickening agent in soups and stews. It’s also popped like popcorn or ground into flour for baking.
11. Teff
Teff is a tiny grain that originates from Ethiopia, where it is used to make injera, a traditional Ethiopian flatbread.
Health Benefits
Teff is rich in protein, fiber, and essential minerals such as calcium, iron, and magnesium.
Taste
Teff has a mild, nutty flavor with a slightly sweet undertone. It can vary in color from white to red to dark brown, each with a slightly different taste.
Commonly Ate With
Teff can be used in porridge, pancake batters, and as a base for polenta. It is also ground into flour for baking bread and other goods.
12. Bulgur
Bulgur is a quick-cooking form of whole wheat that has been parboiled, dried, and cracked.
Health Benefits
Bulgur is high in fiber, protein, and various essential vitamins and minerals including manganese, magnesium, and iron.
Taste
Bulgur has a nutty flavor and a chewy texture when cooked. It absorbs flavors well, making it a versatile ingredient.
Commonly Ate With
Bulgur is commonly used in Middle Eastern dishes like tabbouleh and kibbeh, but it can also be added to soups, salads, and pilafs.
13. Kamut
Kamut, also known as Khorasan wheat, is an ancient grain believed to have originated in Egypt.
Health Benefits
Kamut is rich in protein, fiber, selenium, and various other antioxidants. It is also a good source of essential amino acids.
Taste
Kamut has a rich, buttery flavor and a chewy texture, making it a flavorful addition to meals.
Commonly Ate With
Kamut can be used in salads, pilafs, soups, and as a whole grain side dish. It can also be ground into flour for baking bread and pastries.
14. Spelt
Spelt is one of the oldest cultivated grains, often used as a healthier alternative to modern wheat.
Health Benefits
Spelt is high in fiber, protein, and essential nutrients such as iron, magnesium, and zinc.
Taste
Spelt has a rich, nutty flavor with a slightly sweet undertone. It has a lighter texture than wheat, making it easier to digest.
Commonly Ate With
Spelt can be used in place of wheat in breads, pasta, and other baked goods. Whole spelt grains can also be cooked and added to salads, soups, and stews.
15. Farro
Farro is an ancient grain that was a staple of the Roman diet. It’s known for its chewy texture and nutty flavor.
Health Benefits
Farro is rich in fiber, protein, magnesium, and iron. It’s also a good source of antioxidants.
Taste
Farro has a complex, nutty flavor with a chewy texture that holds up well in salads and soups.
Commonly Ate With
Farro can be used in salads, soups, and risottos. It can also be cooked as a side dish or ground into flour for baking.
Health Benefits of Grains
Grains offer a range of health benefits that make them a vital part of a balanced diet. High in dietary fiber, grains promote healthy digestion by bulking up stool and facilitating regular bowel movements. This can help prevent conditions such as constipation and diverticulosis. However, not all grain types are created equal. You’ll want to pay attention to the difference between whole grains and refined grains.
Whole grains are the entire, unprocessed grain kernel, including the bran, germ, and endosperm. Refined grains have been processed to remove the nutritious bran and germ, leaving only the starchy endosperm. As a result, refined grains have less fiber and fewer nutrients than whole grains.
According to the Harvard School of Public Health, refined grains are stripped of their valuable nutrients in the refining process. That’s not ideal! Understanding how to read a nutrition label is crucial because it allows you to make informed dietary choices. You’ll make sure to consume essential nutrients while avoiding excessive amounts of unhealthy ingredients such as added sugars, sodium, and saturated fats.
Grains are packed with essential vitamins and minerals. Thiamin, niacin, and vitamin B6 are crucial for energy metabolism, while folate plays a significant role in DNA synthesis and repair. Iron is vital for transporting oxygen in the blood, and minerals like magnesium and zinc support various biochemical functions, including immune health and muscle function.
In addition to these fundamental nutrients, grains have been linked to numerous long-term health benefits. Research from the American Heart Association indicates that whole grains may contribute to reducing the risk of chronic diseases such as heart disease, stroke, and diabetes. This is partially attributed to their ability to improve cholesterol levels and lower blood pressure.
Many grains have a low glycemic index, meaning they cause a slower rise in blood sugar levels. This is particularly advantageous for individuals managing diabetes or seeking to maintain a healthy weight. By incorporating different types of grains into your diet, you can make healthy food swaps that not only enhance your health but also add diversity and flavor to your meals.
Learn To Cook With All Of The Grain Varieties
All of these grain varieties are excellent choices for cooking healthy, nutritious meals. If you are looking to incorporate healthy grains into your diet, consider Gobble.
Gobble prepares fresh, specially chosen ingredients for you in meal kits that take 15 minutes or less to prepare. Learn how it works and get the healthy grains you need!
