What is the healthiest way to cook whole grains?

Ximena Jimenez
Nutrition & Dietetics
Boiling is a common, healthy and easy way to cook whole grains. Heat the water to boiling, cover the pan, reduce the heat to simmer until the grain is done.

You can use vegetable broth, apple juice, vegetable juices, onions, tomatoes, garlic and your favorite seasonings to your whole grains to improve their flavor.
Peter Merola
Whole Grains are best cooked by boiling or steaming them, I recommend to vary the amount of water based upon the consistency of the grain in which you're looking for and to avoid over cooking, the longer you cook whole grains the more likely you are to reduce their nutrient density.
Michael T. Murray, ND
Naturopathic Medicine

The healthiest manner in which you can enjoy the nutritional benefits of whole grains is by simply boiling or steaming them. This can be done with the help of a double boiler or grain steamer. However, the most common method is to bring the appropriate amount of water to boil in a pot with a fitted lid, add the appropriate amount of whole grain, bring to a boil again, reduce the heat, cover, and simmer for the appropriate amount of time. Whole grains are excellent foods because they are low in calories, high in fiber, and high in complex carbohydrates. Since cooking whole grains in water results in a tremendous increase in their water content, they are quite satiating due to their high bulk. Whole grains can be used as breakfast cereals, inside dishes or casseroles, or as part of a main entree.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.