While only 12.3% of U.S. adults meet the recommended fruit and vegetable intake, the grains group isn’t one that Americans have trouble getting enough of, MyPlate says. Grains show up in many parts of our day – cereals and bagels in the morning, sandwiches at lunchtime, rice at dinner or popcorn while watching a movie. 

But while the quantity may not be an issue, the quality is: the U.S. Department of Agriculture recommends more of your grain intake be from whole grains than refined.

Here are the healthiest options within that whole grain category.

What are the healthiest grains?

Grains are an important source of fiber, B vitamins, complex carbohydrates and minerals like iron, magnesium and selenium. The carbohydrates in grains are crucial because they’re “direct and easy sources of energy for your body” says registered dietitian Chris Mohr.

While all whole grains will provide these nutrients, there are a few that stand out. Farro, oats and quinoa may be the healthiest grains because of their heavy fiber content. 

“Fiber’s not the sexiest nutrient to talk about because of the benefits, but it’s critical for health,” Mohr says.

Dietary fiber helps you feel fuller, aids in digestion and helps prevent constipation. Research presented at the 2021 American Society for Nutrition conference found fewer than 1 in 10 U.S. adults meet their daily fiber recommendations. The Dietary Guidelines for Americans recommend eating 28 grams of fiber per day based on a 2,000-calorie diet. 

You’re also getting protein with these three options. One hundred grams of oats contains nearly 17 grams of protein and 10.6 grams of fiber. A portion of farro of the same size contains 15.4 grams of protein and 6.6 grams of fiber. For cooked quinoa, it’s about 3 grams of fiber and 4.4 grams of protein. 

For comparison’s sake, the same portion of white rice contains about 2.7 grams of protein and 0.4 grams of fiber.

But while these three are great options, Mohr says you ideally want to eat a variety of grains to get different nutrients.

The USDA recommends at least half your daily grain intake be whole grains, which contain more vitamins and nutrients than refined grains. Mohr says we shouldn’t be scared of refined grains but should make sure they’re enriched.

The refinement process gives grains a finer texture and longer shelf life – we see this in cereal, white flour, white bread and white rice, for example. Today, many refined grains are enriched, which means they add back nutrients like B vitamins and iron but not fiber. Enriched, refined grains do add folic acid, however, which Mohr says even whole grains don’t include as much of in their natural form.

Folic acid is recommended during pregnancy because of its role in DNA and RNA formation, but it’s important for everyone. The benefits of folate include improved digestive system functioning and preventing common cancers, cardiovascular disease, infertility, stroke, dementia and Alzheimer’s disease.

“That’s why it’s important to make sure that you are getting even some refined grains because they are enriched specifically with folic acid,” Mohr says. 

Check the packaging or nutrition labels to tell if a refined grain is enriched. Organic products may not be fortified. 

What is the healthiest bread?:One is best, but you've got plenty of options

What are whole grains?

To understand whole grains, you first have to understand grain kernel anatomy. The kernel is made of three parts:

  • Bran: Hard outer coating of the grain that contains vitamins, minerals and fiber
  • Germ: The “embryo” of the germ – it’s able to sprout into a new plant and contains B vitamins, minerals, protein and fat
  • Endosperm: The largest part of the grain kernel that supplies energy to the plant and contains carbohydrates, proteins and some vitamins and minerals

Whole grains are just as they sound – the entire grain kernel remains intact. When you refine grains, it strips the grain of the bran and germ and uses just the inside endosperm. This removes most of the grain's vitamins, minerals, fiber and protein. 

How to get more healthy grains in your diet

It’s important to know how to look for whole grains when you’re grocery shopping. You can’t use a darker color as a judge, because breads and other grain products are sometimes dyed with molasses, according to Mohr. You have to look at the ingredient list.

“You want the words ‘whole grain’ to be at the beginning of the ingredient list,” he says. 

The easiest swap is to consciously add in more whole grain products to tip you over to that “more than half” whole grain recommendation. This could be trying whole grain bread instead of whole wheat or white bread, having brown rice or wild rice every once in a while if you normally eat white rice or looking for whole grain bagel options, Mohr says. 

Whole grain cereals can be another good addition to your mornings – routinely consuming ready-to-eat cereals, especially whole grain ones, is associated with significant increases in overall dietary fiber intake.

What foods are high in fiber?:Add these in to get enough

Discover more health tips for your daily diet: 

  • Healthiest fruit: This one has cognitive and cardiovascular benefits
  • Healthiest vegetable: Check out these great nutrient-dense options
  • Healthiest nut: Add these two daily for cognitive benefits and more
  • Healthiest fast food: Look for this kind of menu next time you're out
  • Healthiest bread: One is best, but your options for a healthy diet are aplenty
  • Healthiest rice: Settling the white rice vs. brown rice debate
  • Healthiest oil: Most have some benefits but these two might be best
  • Healthiest beer: Consider these factors before you crack open a cold one
  • Healthiest cereal: Inside the nutritional info on the back of the box
  • Healthiest salad dressing:Best options, plus recipes to make your own 
  • Healthiest breakfast:Follow this 3-step guide in the mornings
  • Healthiest butter:Look for this kind at the grocery store  
  • Healthiest deli meat:Guide for your next sandwich, plus during pregnancy
  • Healthiest sugar substitute:Does one exist? Here’s what to know
  • Healthiest ice cream:What to know before grabbing a “healthy” ice cream
  • Healthiest snacks:Try these combos next time the hunger hits
  • Healthiest meat:Expert tips to serve up a nutrient-rich plate 
  • Healthiest energy drink:What to know before you reach for another one
  • Healthiest smoothie:Try out these ingredients in the blender
  • Healthiest soda:The answer is tricky – here’s what to know
  • Healthiest beans:Options for protein, fiber, iron intake
  • Healthiest alcohol:Low-calorie, low-sugar options to try
  • Healthiest water: How to sift through supermarket options
  • Healthiest fats:You should be consuming more of this essential fat
  • Healthiest Starbucks:Hacks to know at the order counter
  • Healthiest diet:Why the answer encompasses more than just food
  • Healthiest lunch:Use this guide for a foolproof healthy meal
  • Healthiest chips:The salty details of baked, fried and homemade
  • Healthiest nut butter:You’ll go nuts for these nutrient-dense options
  • Healthiest Halloween candy:Don’t get tricked by these treats

Just Curious for more? We've got you covered

USA TODAY is exploring the questions you and others ask every day. From "How long to bake a potato?" to "Why do dogs tilt their heads?" to "Is V8 juice good for you?" − we're striving to find answers to the most common questions you ask every day. Head to our Just Curious section to see what else we can answer for you. 

Disclaimer: The copyright of this article belongs to the original author. Reposting this article is solely for the purpose of information dissemination and does not constitute any investment advice. If there is any infringement, please contact us immediately. We will make corrections or deletions as necessary. Thank you.