7 Whole Grains to Try and How to Cook Them

2025 update: The USDA now reports that only 7 % of Americans hit the daily 3-serving whole-grain target—down from 9 % in 2020. That’s a problem, because swapping refined carbs for whole kernels can drop LDL cholesterol 11 % and shrink waist circumference 2.5 cm in 12 weeks. I’ve spent the last decade testing every berry, groat and flake on the market; today I’m distilling the wins, fails and pro tips into one playbook so you can cook any grain perfectly on the first try.

Why Whole Grains Deserve a Permanent Pantry Spot

Whole grains keep 100 % of the bran, germ and endosperm—unlike stripped white rice or “pearled” barley. Translation: more magnesium, zinc, folate and fiber that feed gut microbes and steady blood sugar. A 2024 Nutrients meta-analysis of 42 trials found three daily servings cut fasting glucose 8 mg/dL and CRP (inflammation) 23 %—especially in diabetics.

“If the only grain in your house is brown rice, you’re leaving serious nutrition on the table.” — Dr. Maya Feller, NYU Dietitian

The 7 Whole Grains I Cook on Repeat (and Why)

1. Quinoa – complete plant protein (8 g per cup cooked)
2. Farro – chewy Italian wheat with twice the zinc of brown rice
3. Millet – alkaline, gluten-free, cooks in 15 min
4. Buckwheat groats – rutin-rich pseudo-grain for vascular health
5. Barley – beta-glucan fiber king for cholesterol
6. Spelt berries – nutty wheat cousin, 30 % more protein than modern wheat
7. Amaranth – tiny Aztec seed that thickens soups and porridge

Quinoa vs. Farro Nutrition Face-Off

Bottom line: pick quinoa if you need gluten-free magnesium; choose farro for extra fiber and iron.

Ancient Grains Cooking Times & Liquid Ratios

How to Cook Spelt Berries on the Stove (No Soak)

1. Toast 1 cup spelt in a dry pot 2 min until nutty.
2. Add 3 cups boiling water + ½ tsp salt.
3. Simmer covered 55 min; drain excess water.
4. Rest 10 min for even texture.

Whole Grain Serving Size Per Day

• Adults: 3–5 oz-equivalents (½ cup cooked = 1 oz)
• Athletes: 5–7 oz for glycogen replenishment
• Diabetics: 2–3 oz spread across meals to blunt spikes

Tip: use a BMR calculator to match grain servings to your calorie budget.

Best Whole Grains for Weight Loss

High fiber + protein = satiety. My top 3:

1. Amaranth – 9 g fiber per cup, swells 3× volume
2. Buckwheat – resistant starch increases 150 % when chilled
3. Barley – beta-glucan forms viscous gel slowing gastric emptying

Are Whole Grains Gluten Free?

Only some. Safe picks: quinoa, millet, buckwheat, amaranth, teff, brown rice, certified gluten-free oats. Avoid farro, spelt, barley & conventional wheat. Check labels—cross-contamination is common.

If You Aren’t Eating These 7 Whole Grains, You’re Missing Out …

Cooking Millet Porridge Breakfast (Vanilla-Cardamom)

• ½ cup millet, rinsed
• 1 cup almond milk + ½ cup water
• 1 tsp maple, pinch salt, ¼ tsp cardamom
• Simmer 15 min, stir in ½ tsp vanilla.

How Long to Soak Buckwheat Before Cooking

Soak 20 min in warm water with 1 tsp lemon juice; rinse. Cuts stove time from 12 to 6 min and removes 30 % of phytic acid for better mineral absorption.

Whole Grain Fiber Content Chart

Pressure-Cooker Whole Grains Time Chart (Quick Reference)

Print this and tape inside your cabinet:

• Quinoa – 1 min HP, 10 min NR
• Millet – 4 min HP, 10 min NR
• Buckwheat – 1 min HP, 6 min NR
• Amaranth – 5 min HP, 10 min NR
• Farro – 10 min HP, 10 min NR
• Barley – 15 min HP, 15 min NR
• Spelt – 20 min HP, 10 min NR

Whole Grain Recipes for Beginners

1. 15-Minute Quinoa Fried “Rice”

Heat 1 tsp sesame oil, scramble 1 egg, toss 1 cup cold quinoa, ½ cup frozen peas, 1 Tbsp tamari, finish with scallions.

2. Millet-Crusted Chicken Tenders

Blend 1 cup cooked millet + ¼ cup almond flour + spices; press onto chicken strips, bake 400 °F 15 min.

3. Buckwheat Banana Pancakes

Blitz 1 cup buckwheat groats (soaked 20 min), 1 banana, 1 egg, ½ cup milk; griddle 3 min/side.

Whole Grains for Diabetics: Blood-Sugar Rules

Pair ½ cup cooked grain with:

• 1 Tbsp healthy fat (olive oil, nuts) – lowers peak glucose 18 %
• 1 palm protein (salmon, tofu) – extends satiety 3 h
• 1 cup non-starchy veg – adds volume without carbs

Need a deeper dive on carbs and performance? See how carbs can impact performance.

Where to Buy Teff Grain Near Me

Teff isn’t in every supermarket yet. I grab it at:

• Whole Foods bulk bins – $3.49/lb
• Ethiopian grocers – injera-grade, $2/lb
• Amazon – Bob’s Red Mill, $11/5 lb

Whole Grain Storage Tips (Pantry 70 °F)

1. Transfer to airtight glass; add 1 bay leaf to deter bugs.
2. Label purchase date—whole-grain flours go rancid 3 months; intact berries last 1 year.
3. Freeze risky grains (brown rice, cornmeal) 48 h before shelf storage to kill eggs.

Sprouting Whole Grains at Home

Increases GABA 30-fold (calming neurotransmitter). Soak 8 h, drain, rinse twice daily, harvest ¼-inch tails 48 h later. Dehydrate at 115 °F for crunchy salad toppers.

3 Ways to Cook Whole Grains – The Right Way!

Bulgar Wheat Tabbouleh Recipe (5-Minute Prep)

• 1 cup fine bulgur + 1 cup boiling water, cover 10 min.
• Fluff with fork, fold in 2 diced tomatoes, 1 cup parsley, ½ cup mint, 3 scallions, juice of 2 lemons, 3 Tbsp olive oil, salt/pepper.

Chill 30 min for flavors to marry. Serve alongside collagen-rich Greek yogurt for a Mediterranean macro balance.

Is Couscous a Whole Grain?

Only if the label says “whole-wheat couscous.” Regular couscous is tiny refined pasta balls—skip it if you’re chasing fiber.

Cooking Amaranth in Rice Cooker

Use porridge setting; stir at 10-min mark to prevent foam overflow. When machine clicks off, fold in cinnamon and maple for a 10 g-protein breakfast cereal.

Whole Grain Staples for Athletes

Endurance runners: cycle quinoa and amaranth post-workout for lysine-rich muscle repair. Strength athletes: farro + whey shake hits the 3:1 carb-protein recovery ratio.

Quick Reference Shopping List

• Quinoa – rainbow for visual appeal
• Farro – quick-cook 10-min variety if you’re impatient
• Millet – hulled, not birdseed grade
• Buckwheat – raw groats (kasha is toasted)
• Barley – hulled, not pearled
• Spelt – whole berries, not flakes
• Amaranth – organic; tiny seeds travel well

People Also Ask

How do you cook whole grains?

Use a 1:2 ratio (grain:liquid) for small seeds like quinoa; 1:3 for hearty berries like spelt. Simmer covered until tender, rest 10 min, fluff.

What is the cooking method for grains?

Rinse → optional soak → toast aromatics → add liquid → simmer → steam off heat. Pressure cookers cut time 50–70 %.

How to get 3 servings of whole grains a day?

Breakfast: ½ cup oatmeal. Lunch: farro salad. Dinner: ½ cup brown rice. Snack: 3 cups air-popped popcorn.

Final Thoughts

Rotate all seven grains weekly and you’ll cover every mineral gap without a multivitamin. Print the charts, bookmark the videos, and start batch-cooking Sundays while you blast arms—two birds, one stove.

FAQ

How do you cook whole grains?

Rinse, use correct water ratio, simmer covered, rest 10 min, fluff.

What is the cooking method for grains?

Rinse → toast → simmer → steam; pressure cooker for speed.

How to get 3 servings of whole grains a day?

Oatmeal at breakfast, quinoa salad at lunch, barley side at dinner.

Is couscous a whole grain?

Only whole-wheat couscous; regular is refined pasta.

Are whole grains gluten free?

Quinoa, millet, buckwheat, amaranth, teff, rice, certified oats are gluten free.

References

• 7 Whole Grains to Try and How to Cook Them – Nutrition Stripped
• 3 Ways to Cook Whole Grains – The Right Way! – YouTube
• The Serious Eats Guide to Whole Grains
• https://gearuptofit.com/what-are-the-best-foods-for-weight-loss …
• 5 Easy Ways to Eat More Whole Grains This Summer – The Kitchn
• 7 Types of Whole Grains and How to Use Them – Farm Flavor
• If You Aren’t Eating These 7 Whole Grains, You’re Missing Out
• 14 Healthy Whole-Grain Foods (Including Gluten-Free Options)

Alexios Papaioannou

As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, he’s transforming how people approach their fitness journey through data-driven methodologies.