Here is a comprehensive list of whole grains based on multiple reputable sources:
Common Whole Grains
- Whole Wheat (including spelt, durum wheat)
- Whole Oats (including steel-cut and rolled oats)
- Whole-Grain Rye (dark rye, rye meal, pumpernickel)
- Barley (hulled or whole barley, not pearled barley)
- Brown Rice and Wild Rice
- Corn (maize)
- Millet
- Buckwheat
- Quinoa
- Amaranth
- Bulgur (cracked wheat)
- Farro
- Sorghum
- Teff
- Freekeh
Notes on Some Grains
- Whole wheat contains the entire grain including bran and germ, unlike refined wheat
- Rye is high in fiber and minerals; only dark rye and rye meal are whole grain
- Barley is whole grain only if hulled; pearled barley is refined
- Millet is gluten-free and nutrient-rich, often considered a pseudocereal
- Quinoa and amaranth are seeds classified as whole grains due to their nutritional profile and culinary use
- Wild rice is actually a seed of aquatic grass but recognized as a whole grain
- Teff is a tiny grain high in calcium and resistant starch, gluten-free
- Freekeh and farro are ancient wheat grains with high fiber and protein content
- Sorghum is gluten-free, rich in antioxidants and protein
This list covers a broad spectrum of whole grains commonly recommended for healthy diets, including gluten-free options and ancient grains
