Whole grains are grains that still have all their natural parts—the bran, germ, and endosperm. Because nothing is removed, they keep more fiber, vitamins, and minerals. Examples include oats, barley, farro, brown rice, whole‑wheat bread, and quinoa.
How to Incorporate Whole Grains into Your Diet
Whole grains are an example of quality carb. Quality carbs fit on one quarter of the Diabetes Plate alongside half of the plate filled with non-starchy veggies and one quarter filled with lean protein.
Here are six ideas to get you started by adding whole grains to your eating plan:
Soups and stews: Cooked whole grains are perfect in stews and soups to create a hearty cool weather meal. Go for sturdy winter greens, add beans, tofu, or poultry for protein, and tomato paste for a deep, savory flavor. Try our White Bean and Vegetable Soup with Farro or our Turkey & Barley Soup for inspiration.
Bowls: Whole‑grain bowls are an easy, tasty way to make a filling meal. Start with a base like brown rice, quinoa, or farro, then add colorful non-starchy vegetables, a lean protein, and your favorite toppings. They’re simple to customize, budget‑friendly, and great for quick lunches or weeknight dinners.
Try our Roasted Veggie Grain Bowl with Seared Tilapia & Herbed Yogurt Sauce,
Japanese Chicken and Spinach Rice Bowls or Barley Hoppin’ John with Turkey Kielbasa.
Salad: Add whole grains to a vegetable-based salad. Make a wheat berry salad which combines chewy wheat berries, tender salmon, and a bright pesto dressing with fresh veggies. It’s simple, flavorful, and filling—great for a quick lunch or light dinner.
In the summertime, enjoy a Watermelon Quinoa Salad. This salad mixes juicy watermelon, fluffy quinoa, fresh herbs, and a light dressing to make a bright, refreshing dish. It’s a simple mix of sweet and savory flavors, perfect for warm weather or as a colorful side at any meal.
Pancakes: Include whole grains in your morning meal by turning cooked whole grains into pancakes. This recipe makes soft, hearty pancakes with warm oatmeal flavor and crunchy pecans. They’re simple to mix together, cook up fluffy, and make a cozy breakfast that feels special but still uses everyday ingredients.
Stuffing: The holidays usually mean stuffing is on the menu. Try creating a unique stuffing using barley, wheat berries, or brown rice combined with fresh sage, toasted walnuts, dried fruit, onion, carrots, celery, garlic, and low-sodium chicken broth. Not only can you stuff poultry, but give it a go in peppers, eggplant, squash (both summer and winter), and tomatoes.
Skillet: Try a one-pan meal that makes the most out of hearty grains like barley or farro. Cook it like you would make risotto, then wilt winter greens like kale, along with herbs and spices, into the hot grains and top it with cracked eggs. Bake until the eggs set, topping them with just a drizzle of olive oil. You can also add little pieces of low-fat cheese, some sliced mushrooms, or other vegetables you enjoy.
The Takeaway
Try adding some of these recipes into your eating plan and find your new favorite ways to eat whole grains today!
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