The Ultimate Whole Grains List: The Healthiest & How To Cook

In this article, we’ll learn how to escape this dangerous concentration by uncovering the healthiest choices, explaining their nutritional value, and sharing delicious ways to include them in your diet.

But first, let’s clarify what cereals and pseudocereals are:

• Cereals are grassy plants primarily cultivated for their edible seeds, which are packed with carbohydrates, protein, fiber, vitamins, and minerals. They’ve been a cornerstone of the human diet for millennia, providing long-lasting energy.
• Pseudocereals are seeds that, while not belonging to the same botanical family as cereals, are used similarly in cooking. They are often gluten-free and rich in specific nutrients.

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Need a Quick Summary?

If you’re short on time and want a visual overview of all the benefits and the complete list of 18 essential grains, check out our infographic now.

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The Complete Whole Grains List

Click directly on the grain you’re particularly interested in, or continue reading for a comprehensive overview.

* Soaking is optional. The soaking information in the table above is indicative. It is always advisable to consult the specific instructions on the product packaging, as soaking times may vary depending on the type and brand of cereal or pseudocereal.

** Oats are naturally gluten-free but are often contaminated during processing. It is important to look for certified gluten-free oats if you have celiac disease or gluten sensitivity.

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Why are Whole Grains the Healthiest Choice and What Makes them so Beneficial

All grains on our whole grains list are beneficial when consumed in their whole form and incorporated into a balanced diet. Let’s explore why.

Whole grains are a valuable source of carbohydrates, the primary fuel for our bodies. Choosing whole grains is crucial because they provide energy more gradually than refined grains, helping to control blood sugar levels.

They also promote a feeling of fullness, aiding in weight management.

Whole grains retain all parts of the grain kernel (bran, germ, and endosperm), ensuring a much more complete nutritional intake compared to their refined counterparts.

The refining process of grains leads to a significant loss of essential nutrients. [1] Refer to the whole grains list above to identify these nutrient-rich options.

Example: nutrient loss in white wheat flour compared to whole wheat flour

The following chart demonstrates the percentage of nutrient loss in white wheat flour compared to whole wheat flour:

As highlighted in the chart above, white flour, obtained by removing the bran and germ of wheat, undergoes a drastic reduction in fiber, vitamins, minerals, and even protein.

This refining process strips the grain of much of its nutritional value, leaving an impoverished product compared to its whole grain counterpart. Some nutrients, such as vitamins B2 and B6, are completely eliminated.

In particular, the fiber present in whole grains offers several crucial health benefits:

• Promotes gut health: Fiber acts as a prebiotic, nourishing beneficial bacteria in the gut and promoting a healthy microbiota. This reduces the risk of constipation, diverticulosis, and even intestinal cancers.
• Supports weight management: Fiber increases the feeling of fullness, helping to control appetite and reduce calorie intake.
• Protects against chronic diseases: Whole grain consumption is associated with a lower risk of type 2 diabetes, heart disease, breast cancer, and colorectal cancer, thanks to fiber’s ability to regulate blood sugar, reduce the absorption of toxic substances, and promote a healthy microbiota.
• Reduces cholesterol: Soluble fiber helps reduce blood cholesterol levels by interfering with bile acid production and inhibiting cholesterol synthesis in the liver.

In summary, the healthiest grains are whole grains.

Choosing whole grains is a conscious choice for your health, ensuring a complete and balanced intake of vital nutrients for the well-being of your body.

Varying the types of grains is equally important. Each grain has a unique nutritional profile and offers specific benefits. Additionally, varying grains in your diet helps prevent monotony and makes meals more interesting and flavorful.

Which grains are the healthiest?
All of them! If consumed whole and varied regularly in a balanced diet.

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How to Best Enjoy the Grains on Our Whole Grains List

As we’ve seen, all whole grains on our list offer excellent benefits when consumed in their whole form and incorporated into a diverse diet. Besides varying the types of whole grains you eat, it’s also advisable to vary how you consume them. Here’s a list of the main ways to enjoy grains:

• Whole berries: Ideal for salads, soups, and side dishes.
• Flour: Used to make bread, pasta, pizza, and desserts.
• Semolina: Perfect for homemade pasta, gnocchi, and couscous.
• Porridge: A great nutritious breakfast, both hot and cold.
• Flakes: Added to yogurt, muesli, and baked goods.
• Pasta: A classic Italian dish, available in many varieties.
• Plant-based “milk”: Cereal-based beverages, alternatives to cow’s milk.

The healthiest way to consume grains is in their whole berries form as it preserves all their nutritional qualities.

However, it’s good to get into the habit of varying and consuming grains in their various forms, not only to maximize health benefits but also to add more flavor and variety to your diet.

> Click here to discover why you should always read labels on processed grain products.

Why You Should Always Read Labels on Processed Grain Products

When purchasing grains in their processed forms, such as porridge or plant-based milk, it’s crucial to know how to read food labels. This allows you to choose the healthiest products, avoiding unnecessary or potentially harmful ingredients.

Even for a simple oat “milk,” you can find very different products, some with only 2 ingredients, while others contain up to 13 (examples from the Italian market):

• 2 Ingredients – Organic Oat Drink, Salvia brand: Water, Oats 17%
• 4 Ingredients – Oat Drink, COOP – BENE SI’ brand: Water, Oats 14%, Sunflower Seed Oil, Sea Salt
• 9 Ingredients – Oat Drink, Adez brand (Coca-Cola group): Water, Oats 11.2%, Mineral Salt, Calcium Phosphate, Gellan Gum Stabilizer, Salt, Acidity Regulator Potassium Carbonates, Natural Flavor, Vitamin D, Vitamin B12
• 13 Ingredients – Oat Drink “This is not milk,” Alpro brand: Water, Oats 8.7%, Sunflower Oil, Chicory Root Fiber, Sugar, Pea Protein, Calcium Carbonate, Acidity Regulator (Potassium Phosphates), Flavors, Emulsifier (Sunflower Lecithins), Sea Salt, Stabilizer (Gellan Gum), Vitamins (D2)  

Generally, it’s best to choose products with shorter ingredient lists and no incomprehensible, unnecessary, or ingredients you wouldn’t use to make the same product at home.

How Should the Healthiest Grains be Consumed?
In addition to consuming them whole, it’s good to vary all the different ways to consume grains. The format that provides the most benefits is in their whole form, i.e., as berries. In the case of processed grains, it’s always good practice to read the labels and choose the healthiest products.

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Does Your Whole Grains List Require Special Cooking?

Yes, there are certain practices that, while not essential, can enhance the nutritional profile of whole grains.

Whole grains and some pseudocereals, despite being rich in nutrients, also contain phytic acid and other antinutrients. Phytic acid, in particular, can reduce the absorption of certain minerals. However, it’s important to emphasize that there is no scientific evidence demonstrating significant negative effects on our bodies from these substances when consumed as part of a varied and balanced diet. In fact, phytic acid may even have protective effects on health. [2]

Nevertheless, to reduce the amount of phytic acid in these foods, we can resort to practices such as soaking, sprouting, and fermenting, especially when consuming grains in their whole form, which is the format that makes whole grains the healthiest because it preserves all their nutritional qualities.

It’s good to remember, though, that these practices are optional and not strictly necessary.

Soaking: An Extra Step for Getting the Most Out of Your Whole Grains

Soaking whole grains (and legumes) is a simple yet effective technique to reduce the content of phytic acid and other antinutrients. During soaking, naturally occurring enzymes in the grains, such as phytases, are activated, breaking down phytic acid and making minerals more available for absorption. Soaking can also neutralize other antinutrients and improve the digestibility of grains and pseudocereals. [3] [4]  

Why soaking is beneficial:

• Improves mineral absorption: Soaking increases the bioavailability of essential minerals.
• Aids digestion: Soaking softens grains and pseudocereals, making them easier to digest and reducing the risk of gastrointestinal discomfort.
• Reduces cooking time: Soaked grains and pseudocereals cook faster, saving time and energy.  

Sprouting & Fermenting: Further Enhancing the Benefits of Whole Grains

Beyond soaking, sprouting and fermenting are two ancient techniques that can transform these foods into even healthier and more delicious options. They further increase nutrient bioavailability, improve digestibility, and develop unique flavors. [3]  

How to Do it in Practice: Soaking, Sprouting, and Fermenting Whole Grains

Soaking Whole Grains

1. Rinse the grains or pseudocereals under running water.
2. Place them in a bowl and cover with plenty of fresh water.
3. Soak for a time that varies depending on the type of grain or pseudocereal:
   • Whole grains: At least 6-12 hours, but even up to 48 depending on the type of grain.
   • Pseudocereals: Consult specific instructions for each type, as soaking times may vary.
4. Drain and rinse again before cooking.

Sprouting Whole Grains

1. Soak the grains or pseudocereals in water for 8-12 hours.
2. Drain and leave them in a humid environment for a few days, rinsing them a couple of times a day.
3. When small sprouts appear, they are ready to be consumed or dried for future use.

Fermenting Whole Grains

1. Soak the grains or pseudocereals in water for a few days until the water becomes cloudy and slightly fizzy.
2. Use the fermentation water for cooking or discard it, depending on your preference.

Ideas for Using Sprouted and Fermented Grains and Pseudocereals

• Soups and porridge
• Salads
• Polenta and creams
• Baked dishes
• Probiotic drinks
• And much more!

To learn more about sprouting and fermenting, watch these helpful videos demonstrating the processes step-by-step

In Summary: Do the Healthiest Whole Grains on Our List Require Special Preparation?
In reality, it’s sufficient to regularly consume whole grains from our list, varying their type and preparation methods. To reap additional benefits, especially when consuming them in their whole berry form, the nutritional profile of grains can be further enhanced through soaking, sprouting, and fermenting.

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The Healthiest Whole Grains List: A Complete Guide

• In the list below, we refer to whole grains and pseudocereals in their whole form.
  • Once again, we’ve seen that the healthiest grains are whole grains. Therefore, in the list below, we focus on whole grains and pseudocereals.
• Information on soaking refers to consumption in whole berry form and is indicative.
  • As explained above, soaking is optional and depends on many factors, such as the recipe or personal preferences.
• In general, it’s good practice to always rinse grains in their whole or broken form before consumption.
• Always read the instructions on the package.
  • Especially for less common grains purchased whole, the preparation methods are often indicated on the package, which may include instructions on rinsing, soaking, and cooking.

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1. Wheat

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• Nutritional Qualities: Even “regular” wheat earns a spot on our whole grains list as it’s a good source of carbohydrates, protein, fiber, minerals (such as selenium, manganese, phosphorus, and copper), and folate. [5]
• Tips: Try different types of whole-wheat pasta, like farfalle, penne, or fusilli, and experiment with whole-wheat flour to make homemade bread and pizza.
• Soaking (for whole berries): For wheat, a long soak is usually recommended, from 8 hours up to 3-5 days for the preparation of pastiera napoletana (a traditional Neapolitan cake).

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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2. Rice

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• Nutritional Qualities: Even “regular” rice deserves a place on the whole grains list. It’s a source of easily digestible carbohydrates, low in fat, gluten-free, and boasts a higher protein quality than wheat and corn. Brown rice is rich in fiber, healthy fats (omega-3 and omega-6), B vitamins, vitamin E, and minerals like calcium, iron, manganese, and potassium. [6]  
• Tips: Brown rice is versatile and can be used to prepare salads, risottos, sushi, or as a side dish. Also consider parboiled brown rice, which offers nutritional benefits and faster cooking time.  
• Soaking: Soaking is possible for rice too. A short soak (30 to 60 minutes) is usually recommended. [7] [8] As with other grains, a longer soak (6 to 10 hours) can be done for rice to initiate the germination process. [9] [10]

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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3. Corn

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• Nutritional Qualities: Corn also deserves a spot on the whole grains list because, in its whole form, it offers a balanced nutritional profile, with carbohydrates, protein, lipids, fiber, B vitamins, vitamin E, iron, zinc, magnesium, and carotenoids like zeaxanthin and lutein, which are important for eye health. [11]  
• Tips: Choose whole corn and vary your preparations, using boiled or steamed berries, flour for polenta and other dishes, popcorn without added fats, and corn oil for cooking. Avoid refined products like white flour and commercial cornflakes. Choose organic or non-GMO products whenever possible.
• Soaking (for whole berries): Corn can also be soaked. Pre-soaked corn cooks faster, and soaking helps soften the berries, making them more tender and enjoyable to eat. Corn may require a longer soak than other grains, from 2 [12] up to 24 hours. [13]  
• Recipe Ideas: Discover Corn cob recipes on Cookpad

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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4. Oats – A Top Contender on the Whole Grains List

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• Nutritional Qualities: Contains a good amount of protein with a high lysine content, fewer carbohydrates, and more lipids than wheat, offering a more balanced energy intake. Oats are one of the absolute healthiest grains on our list because they are rich in soluble fiber, particularly beta-glucans, which contribute to reducing cholesterol and the risk of cardiovascular diseases. It is also a good source of B vitamins, vitamin E, manganese, iron, zinc, and magnesium. Naturally whole grain and gluten-free. [14]  
• Tips: Cook the groats in a pressure cooker as a side dish or add them to salads. Use rolled oats for breakfast, porridge, cookies, bread, and desserts. Experiment with oat flour for gluten-free baked goods. Try oat milk as a plant-based beverage.
• Soaking (for whole groats): For whole oat groats, an 8-12 hour soak is generally recommended. [15]
• Recipe Ideas: Discover Oats recipes on Cookpad

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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5. Barley – A Nutritional Powerhouse on the Whole Grains List

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• Nutritional Qualities: Whole grain barley is particularly rich in fiber, molybdenum, manganese, and selenium. It also contains good amounts of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin. Furthermore, barley contains lignans, antioxidants linked to a lower risk of cancer and heart disease. [16] Barley also earns its place on the whole grains list because it’s a great ally for lowering cholesterol.  
• Tips: Add barley to soups and salads for a touch of texture and flavor. Try barley water as a warm and comforting drink. Experiment with whole grain barley in various preparations, such as risottos, side dishes, or cold salads. Soaking or sprouting barley can improve nutrient absorption and increase levels of vitamins, minerals, protein, and antioxidants.
• Soaking and difference between Whole Grain Barley, Hulled Barley, and Pearled Barley:
  • Whole grain barley: The grain is whole, with no processing. It is the richest in nutrients but requires longer cooking times (over an hour) and soaking for at least 24 hours. [17] [18]
  • Hulled barley: With only the outermost layer (bran) removed, it retains the germ and endosperm. It cooks in about 45 minutes and needs 8-12 hours of soaking.
  • Pearled barley: Refined and devoid of bran and germ, it cooks quickly (20-30 minutes) and does not require soaking. It has a lower fiber and nutrient content than the other versions.
• Recipes: Discover Barley recipes on Cookpad

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

6. Farro

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• Nutritional Qualities: Farro also earns a place on our whole grains list because, similar to wheat, it is rich in carbohydrates, fiber, protein, and contains a good amount of vitamins and minerals, including manganese, phosphorus, niacin, magnesium, zinc, and iron. [19]
• Tips: Use farro to prepare cold or hot salads, soups, stews, or as an alternative to rice in risottos.
• Soaking (for whole berries):
  • Hulled farro, less refined, retains the bran and germ. It is, therefore, richer in fiber and nutrients, and soaking for at least 8 hours is usually recommended.
  • Pearled farro, on the other hand, is deprived of bran and germ, offers lower nutritional value, and does not require soaking. [20]
• Recipes with farro:
  • How to germinate farro: a quick and easy guide
  • How to ferment farro: simple step by step guide
  • Discover Farro recipes on Cookpad

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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7. Rye

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• Nutritional Qualities: Rye also holds a prominent spot on our whole grains list. It’s rich in carbohydrates, fiber, B vitamins, and minerals like iron and magnesium. It also contains antioxidants, such as alkylresorcinols and ferulic acid, which can help strengthen the immune system and combat age-related problems. [21]  
• Tips: Try rye bread, with its characteristic flavor and high fiber content. Rye can also be used to make crackers, crispbreads, and other baked goods. You can also experiment with rye flour to create original and healthy recipes.  
• Soaking (for whole berries): Soaking can also be done before cooking rye berries, typically from 3 [22] up to 12 hours. [23]
• Recipes: Discover Rye recipes on Cookpad

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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8. Buckwheat (Pseudocereal)

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• Nutritional Qualities: A complete and balanced food, rich in high-quality protein with all essential amino acids, fiber, minerals (copper, magnesium, manganese, zinc, iron), B vitamins, and antioxidant polyphenols. [24]
• Tips: Experiment with different forms and preparations: Breton galettes, soba noodles, porridge, salads with cooked or raw berries, kasha (toasted berries), pizzoccheri, polenta taragna, and many other recipes. Buckwheat is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity.
• Soaking (for whole berries): Buckwheat does not require soaking before cooking. It’s enough to rinse it well under running water to remove any impurities. However, it’s still possible to soak it to reduce cooking time or make it more digestible, although the benefits in these cases are less significant compared to other grains. [29]
• Recipes: Discover Buckwheat recipes on Cookpad

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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9. Quinoa – A Nutritional Powerhouse on the Whole Grains List (Technically a Pseudocereal)  

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• Nutritional Qualities: A complete protein source, containing all the essential amino acids. Rich in carbohydrates, fiber, B vitamins, vitamin E, and minerals such as iron, magnesium, calcium, and potassium. It has a more balanced nutritional profile than the average grain, with fewer carbohydrates and more protein and lipids. [25]  
• Tips: Use quinoa as an alternative to rice or pasta, preparing salads, side dishes, or one-pot meals. It can also be added to soups and stews or used to prepare pasta substitutes, breakfast cereals, cookies, and tarts. Rinse well before cooking to remove any saponin residue.  
• Soaking (for whole berries): Unlike other grains, quinoa does not require soaking before cooking. However, it is strongly recommended to rinse it thoroughly under cold running water before cooking. This rinsing serves to remove saponin, a natural substance present on the surface of quinoa seeds that can impart a bitter taste if not eliminated. [26] Although soaking is not mandatory, some choose to soak for about 8 hours to further reduce the presence of saponin. [27] [29]  
• Recipes: Discover Quinoa recipes on Cookpad

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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10. Amaranth (Pseudocereal)

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• Nutritional Qualities: Rich in carbohydrates, protein, fiber, B vitamins, vitamin E, and minerals such as iron, calcium, and magnesium. It has an amino acid profile complementary to that of rice, allowing for complete proteins when combined. [28]  
• Tips: Amaranth grains can be used to prepare porridge, salads, side dishes, soups, and stews. Amaranth flour can be added to baked goods to increase their nutritional value. Amaranth can also be puffed or used to prepare plant-based milk and other food products.  
• Soaking (for whole berries): Although not mandatory, it is possible to soak amaranth before cooking. Studies have observed that soaking this pseudocereal for 8-24 hours reduces the amount of tannins and phytic acid present. [29]
• Recipes: Discover Amaranth recipes on Cookpad

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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11. Bulgur

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• Nutritional Qualities: Bulgur also secures a spot on the whole grains list. Similar to whole wheat, it is rich in fiber, B vitamins, phosphorus, and potassium. [33]  
• Tips: Pre-cooked bulgur needs to be soaked before cooking and can be served hot as a pilaf or cold in salads like tabbouleh. Raw bulgur, not pre-cooked, is cooked directly in water and retains more of the characteristics of whole grains.
• Soaking (for whole berries):
  • Pre-cooked bulgur: The bulgur commonly found in supermarkets is pre-cooked, meaning the wheat berries have been steamed, dried, and then ground. This type of bulgur requires soaking for 20-30 minutes in warm water before cooking to rehydrate the grains.
  • Raw bulgur: Does not require soaking and can be cooked directly, but needs more water and slightly longer cooking times.

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

Recipes: Discover Bulgur recipes on Cookpad

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12. Millet

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• Nutritional Qualities: Millet also earns its spot on the whole grains list. It’s rich in carbohydrates, protein, fiber, phosphorus, magnesium, and antioxidants. Millet provides more essential amino acids than most other grains and has a low glycemic index. [34]  
• Tips: It can be used as a rice substitute, cooked whole or in flour form to make bread, pasta, cookies, and other baked goods. Fermented millet can be consumed as a probiotic beverage.  
• Soaking (for whole berries): Millet does not require soaking before cooking. However, it is important to rinse it thoroughly under cold running water before cooking to remove any impurities and a slight bitter taste that may be present. Some, however, suggest soaking for 6-12 hours. [35]
• Recipes: Discover Millet recipes on Cookpad

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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13. Sorghum

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• Nutritional Qualities: Sorghum also deserves its place on the whole grains list. It’s rich in B vitamins, magnesium, potassium, phosphorus, iron, zinc, selenium, fiber, antioxidants, and plant-based protein. It has a low-fat content and a good supply of carbohydrates. [36]  
• Tips: Whole grain sorghum can be boiled or steamed and added to salads, side dishes, and pilafs, just like rice or quinoa. Sorghum flour, with its neutral flavor and light color, can replace gluten-containing flour in many recipes. Sorghum can also be consumed puffed like popcorn or in flakes, similar to oats. Sorghum syrup is a natural alternative to honey or cane sugar.  
• Soaking (for whole berries): Soaking sorghum doesn’t seem to have significant positive effects from a nutritional standpoint. [37] However, most recipes recommend a 2-hour soak before cooking. [38]
• Recipes: Discover Sorghum recipes on Cookpad

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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14. Khorasan Wheat (Kamut)

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• Nutritional Qualities: Khorasan wheat (Kamut) also holds a place of distinction on our whole grains list. It contains more protein, lipids, amino acids, vitamins, and minerals than modern wheat. It is particularly rich in selenium, an essential mineral with antioxidant properties. [39]  
• Tips: It can be used in many preparations, such as bread, pasta, cookies, and other baked goods. Kamut is believed to be more digestible than modern wheat, but further research is needed to confirm this claim.  
• Soaking (for whole berries): Soaking for at least 8 hours is usually recommended before cooking Kamut wheat berries. [40]  
• Recipes: Discover how to cook Khorasan Wheat (Kamut) berries

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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15. Triticale

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• Nutritional Qualities: The chemical composition of triticale is more similar to wheat than rye. Triticale also earns its spot on the whole grains list because it contains carbohydrates, protein, fiber, lipids, polyphenols, vitamins (such as vitamin B1), and minerals. Some varieties of triticale also have a high lysine content, an essential amino acid often deficient in cereals. [41]  
• Tips: Triticale can be used to produce a variety of foods and beverages, including bread, pasta, cookies, malt, liquors, yogurt, and even biodegradable and edible films. Triticale flour can also be used to enrich other baked goods, such as tortillas and muffins.  
• Soaking (for whole berries): Triticale is not a widely available grain, so it’s difficult to find accurate information about soaking times. However, soaking triticale can reduce cooking time and improve the nutritional profile, as is generally the case with most grains. Some producers recommend soaking for 6-8 hours before cooking. [42]
• Recipe Idea: Discover these Triticale berries recipes

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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16. Teff

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• Nutritional Qualities: Teff also deserves a prominent place on our whole grains list. It is an excellent source of protein, fiber, iron, zinc, magnesium, B vitamins, manganese, and copper. [30] [31]
• Tips: Try injera, the Ethiopian flatbread made from fermented teff, or use it to prepare porridge, creams, bread, pasta, and desserts.  
• Soaking (for whole berries): Teff can also be soaked to decrease the amount of phytic acid and improve the absorption of the valuable nutrients it contains. As it is a less common grain, it is more difficult to give precise instructions on the exact soaking time, which generally can vary from 8 to 24 hours. [32]
• Recipes: Discover Teff recipes on Cookpad

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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17. Fonio

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• Nutritional Qualities: Fonio also deserves a spot on the whole grains list. It is rich in protein, fiber, iron, zinc, magnesium, and B vitamins. Naturally gluten-free. [43]
• Tips: Ideal for fresh and colorful summer salads. Fonio flour can be used to prepare muffins, cookies, and other healthy and delicious desserts. It can also be used to make porridge, polenta, and other creative recipes.  
• Soaking (for whole berries): Fonio generally does not require soaking before cooking. It is a quick-cooking grain and can be prepared in a few minutes. However, some recipes suggest a brief soak of 5-10 minutes to soften the grains.
• Recipes: Discover Fonio recipes on Cookpad

Note: It’s always good practice to rinse all grains and pseudocereals of our whole grains list in their whole form. Soaking is always optional. Information on soaking may be found on the package.

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18. Chia Seeds – A Nutritional Powerhouse on the Whole Grains List (Technically a Pseudocereal)

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• Nutritional Qualities: High in fiber, both soluble and insoluble, which promote gut health. They are one of the best plant sources of omega-3 fatty acids, important for heart and brain health. Rich in high-quality protein and minerals such as manganese, phosphorus, copper, selenium, iron, magnesium, and calcium. They also contain powerful antioxidants, such as chlorogenic acid and quercetin. [44] [45]  
• Tips: They can be added to smoothies, yogurt, salads, dressings, puddings, baked goods, granola, energy bars, drinks, popsicles, and jams. They can also be used as an egg substitute or a natural thickener.  
• Soaking (for whole seeds): Chia seeds have a great capacity to absorb water and take on a characteristic gelatinous consistency. Because of this characteristic, chia seeds can be used in many recipes to make puddings, porridge, or as a thickener for sauces.  
• Recipes: Discover Chia recipes on Cookpad

Note: Chia seeds do not necessarily need to be rinsed before consumption. They are generally clean and ready to use. However, if you prefer, you can rinse them briefly under cold running water before using them, especially if you consume them raw. This can help remove any impurities or dust. Remember that the main characteristic of chia seeds is their ability to absorb liquids and form a gel. So, if you rinse them, be sure to drain them well before using them in your recipes.  

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Variety is Key: Every Grain on Our Whole Grains List is Healthy When Consumed Whole!

In conclusion: Diversifying the grains in your diet, prioritizing whole grains from our list, is fundamental for a healthy and balanced diet. Experiment with different types of grains and pseudocereals to discover new flavors and benefits for your health. Remember that a varied diet rich in whole foods is the key to long-term well-being!

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The Ultimate Whole Grains List: The Healthiest & How To Cook: The Summary Infographic

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Read in Italian: Quali sono i cereali che fanno più bene e come consumarli

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References

[1] Whole Grains, Accessed November 16, 2025, https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/

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