4 great whole grains to try today

From amaranth to oatmeal, whole grains are key to a healthy diet. Rich in fiber and numerous vitamins and minerals, they can help reduce your risk of chronic disease by helping to control your weight, blood sugar, and cholesterol levels.

Whole grains are different from refined grains, which include white flour, white bread, and white rice. Refined grains have been stripped of many of their nutrients during processing, and eating too many has been linked to health issues like weight gain and heart disease. Research suggests, however, that swapping in whole grains for refined grains can greatly improve your overall health.

There are many types of whole grains, each with different flavor and nutritional profiles. Here are four to consider next time you go food shopping.

Chewy and slightly nutty flavored, bulgur is a wheat product commonly used in Middle Eastern and Mediterranean cooking, in dishes like tabbouleh and bulgur pilaf. Bulgur is high in fiber and the minerals iron, magnesium, and especially manganese. Manganese supports immune and reproductive system functions, bone building, and the healing of wounds. Bulgur is also a low glycemic-index food, meaning it won’t spike your blood sugar or insulin levels, good news for people with type 2 diabetes.

One of the first crops to be cultivated by humans, barley has fed millions across the globe for thousands of years. A 1/2 cup of raw pearled or hulled barley delivers about 16 grams of fiber—64 percent of the daily recommended value. The grain is also a good source of protein, as well as a number of vitamins and minerals:

• Selenium
• Manganese
• Magnesium
• Phosphorus
• Vitamin B3 (thiamin)
• Copper

Looking to give barley a try? Try the versatile whole grain in a soup or as a substitute for rice in a risotto.

Though quinoa is really a seed, it’s considered to be a whole grain, nutritionally speaking. Grown largely in South America, this naturally gluten-free whole grain is high in fiber, iron, and potassium, a mineral that helps control blood pressure and is essential to the function of nerves and muscles. It’s also a good source of protein; 1 cup of cooked quinoa contains about 8 grams, about the same amount as a 1/2 cup of black beans. Try quinoa as a replacement for rice in stir fries or burritos, or as part of a savory, spicy quinoa bowl.

Brown rice is white rice with the nutrient-packed bran layer left intact, which is why it takes a longer time to cook. Though either can be part of a healthy diet, brown rice contains a little more fiber, along with several key minerals, including potassium and manganese. Compared to white rice, studies have linked brown rice to better control of blood sugar, and a lower risk of type 2 diabetes and heart disease. Try brown rice anywhere you would use white rice, or in this zesty, filling salad.