Whole Grain Guide Plus Cooking Tips

Wholegrainsare the foundation of awhole food, plant-based diet. Read on for a list of whole grains (including gluten-free options), recipes to try them in, andcook times and water ratiosfor reference.

What Are Whole Grains?

Whole grains is a category that includes all types of seeds and grains in their purest, least-processed, most nutritious state.

All grains are made up of three parts: the germ at the core of the grain, the tender endosperm in the middle, and the outer bran layer that encases the other two. The germ is rich in healthy fats and vitamin E. The endosperm is the grain’s energy source and is made up of protein and carbohydrates. Bran is packed with fiber, minerals, B vitamins, and antioxidants.

Whole Grains vs. Refined Grains

“Refined grains” are grains that have been processed to remove the bran and/or germ—ostensibly to make them easier to cook and digest. But when the bran and germ are removed from grains, their essential nutrient content is eliminated, too.

Wheat processing is a good example of what happens when a grain is refined: When wheat’s bran and germ are removed to make white flour, its B-vitamin content isslashed in half. Only 10 percent of the original vitamin E of the wheat kernels remains, and almost all the fiber is stripped away.

You’ll often see refined grains and grain products labeled “enriched” or “fortified.” These terms indicate that vitamins and nutrients have been added back into the products to compensate for those that are lost in processing and/or to boost nutrient levels. Because these products arehighly processedand tend to contain added sugar and sodium, and becausenot all nutrientscan be added back during fortification, whole grains are more nutritious than fortified refined grains.

Health Benefits of Whole Grains

The fiber and nutrients found naturally in whole grains offer a wide range ofhealth benefits.Multiple studies indicate consuming whole grains canreduce the riskofcardiovascular disease. Whole grain consumption has also been shown tolower triglyceride levelsand toimprove insulin sensitivity. Regularly eating whole grains has been associated with asignificantly lower risk of developing type 2 diabetes. A2015 study out of Harvardindicated that eating whole grains may improve longevity. And research shows that the fiber in whole grainscontributes to gut healthand may reduce the risk of chronic digestive conditions.

Many whole grains are also gluten-free, and therefore suitable for those with celiac or gluten intolerance.

Types Of Whole Gains and How to Cook Them

The list of whole grain andwhole grain flouroptions widely available keeps getting longer. The following roundup offers a quick overview of the choices out there today, plus recipe recommendations for each so you can see how versatile they all are. We’ve also included ahandy chart with cook times and water ratiosfor some of the most popular grains.

Tiny, earthy seeds that become creamy and porridge-like when cooked. Try it in place of polenta inPolenta Lasagna with Mushrooms and Kale.

Tender, chewy grain that’s a favorite in soups. Pearled barley has been polished to remove the hull and part or all of the bran and germ, so look for hulled or whole grain barley. Try it inChopped Barley Salad with Pears.

Just like white rice, there are different varieties of brown rice: long, medium, and short grain; Basmati; jasmine; and even sushi. Try it inSouthwest Rice Rolls.

Triangular groats with a robust, distinctive flavor. When toasted, buckwheat groats are called kasha. Try it inBreakfast Bowls with Cherry Compote. More onbuckwheat here.

Also called cracked wheat. Sweet and mild with a couscous-like texture. Try it inSloppy Joe Pitas.

When ground to a powder, whole, dried corn kernels become a cookable whole grain that’s creamy and mild. Try it inVegan Shepherd’s Pie with Polenta and Lentils. More onpolenta here.

Nutty, chewy whole grain kernels that have a hearty texture. Farro, along with rye berries, kamut, spelt, and triticale, are members of the wheat tribe of cereals (triticeae). They’re sometimes labeled ancient or heritage grains. All contain gluten.Try them inFarro, Mushroom, and Leek Gratin.

Fonio is an itty-bitty, quick-cooking grain with an earthy flavor. Try it in place of couscous inSavoy Cabbage Rolls.

Roasted, young, wheat kernels that have a toasty flavor and cook in under 30 minutes. Try it inFreekeh Tabbouleh with Grapefruit.

Pale yellow seeds with a neutral, mild flavor and soft texture. Check out our fullguide to cooking with millet here!

Best known as a breakfast cereal, rolled and steel-cut oats taste great in savory dishes, too.Check out ourCook's Guide to Oatsto learn how to make oat milk, oat flour, and more!

Mild-flavored, with a distinctive texture. The “tail” that appears after quinoa has cooked is actually the seed’s germ.Check out our roundup of favoritevegan quinoa recipes here!

Perfectly round and delightfully chewy with a mild, sweet taste. Try it inSorghum Berry Breakfast Bowl.More onsorghum here.

The smallest whole grain around has big, bold flavor and a creamy texture when cooked. Try it in place of millet in ourMillet-Stuffed Chard Rolls.

North American native with rich, complex flavor and a chewy texture. Try it inCreamy Wild Rice Soup.

Grains Cooking Guide

Grains are super simple to prepare—but it’s important to use the correct ratio of water or broth, lest you end up with mushy millet or crunchy quinoa. Here are the water ratios and cook times for common whole grains.

Grain (1 cup dried)Water or BrothCooking TimeCooked YieldAmaranth2 cups25 min.3½ cupsBarley, hulled3 cups45-55 min.3½ cupsBrown rice2½ cups40-45 min.3½ cupsBuckwheat2 cups20 min.3 cupsBulgur wheat2 cups15 min.3 cupsCornmeal (polenta)4 cups25-30 min.2½ cupsFarro3 cups25-40 min.2½ cupsFonio2 cups4–5 min.4 cupsFreekeh (Cracked)3 cups20–25 min.3–4 cupsFreekeh (Whole)3–4 cups40–45 min.3–4 cupsMillet3 cups20 min.3½ cupsOats, rolled2 cups5-15 min.2 cupsOats, steel-cut4 cups20-30 min.4 cupsQuinoa2 cups15 min.3 cupsRye berries4 cups45-60 min.*3 cupsSorghum4 cups40 min.3 cupsSpelt berries3 cups40-50 min.*3 cupsTeff1½ cups10 min.1½ cupsWheat berries3 cups1¾-2 hr.*3 cupsWild rice3 cups45 min.3½ cups*Soak overnightIf you haven’t experimented with many of the grains on this list, now’s the time to start. The most convenient way to familiarize yourself with a new grain is tobatch cook a large amountand make a few different recipes that use it. Forks Over Knives Meal Planner, which uses batch cooking and other Weekend Prep steps to make weekday cooking easier, is a great source of guidance for this.Try Forks Meal Planner for free today.