Barley, Farro, Sorghum and More: 9 Whole Grains to Try

Discover the nutritional powerhouses of the whole grain world and learn how to add healthful variety to your meals.

By Medha deb

Created on Oct 3, 2025

Discover the nutritional powerhouses of the whole grain world and learn how to add healthful variety to your meals.

Many of us know that whole grains are good for our health, but routinely turn to the same staples—brown rice, oats, or whole-wheat bread—again and again. However, the wide world of whole grains offers far more variety and excitement. In this guide, we will discover the unique flavors and significant health benefits offered by nine different whole grains, and offer inspiration on easy ways to add them to your meals. From boosting digestive health to providing long-lasting energy, whole grains are nutritional powerhouses that deserve a prominent role in every diet.

What Are Whole Grains?

Whole grains are grains that contain all three essential parts of the seed: the bran, germ, and endosperm.

Bran: The fiber-rich outer layer containing B vitamins, antioxidants, and minerals.
Germ: The nutrient-packed core with healthy fats, vitamin E, more B vitamins, and antioxidants.
Endosperm: The starchy middle section that provides carbohydrates, protein, and small amounts of vitamins and minerals.

In contrast, refined grains, like white rice or white flour, are milled to remove the bran and germ. This process gives grains a finer texture and longer shelf life but strips away important nutrients, fiber, and beneficial plant compounds that protect your health.

Why Whole Grains Matter: Health Benefits

Fiber: Whole grains are rich in dietary fiber, which supports healthy digestion, regulates cholesterol levels, and keeps you feeling full for longer, helping with weight management.
Vitamins and Minerals: They are essential sources of B vitamins (such as niacin, thiamine, and folate), iron, magnesium, selenium, and zinc, supporting energy metabolism, red blood cell formation, and immune health.
Improved Heart Health: Diets high in whole grains are linked to a lower risk of heart disease, stroke, and high cholesterol.
Better Blood Sugar Control: The slow, steady release of energy from whole grains helps stabilize blood sugar and lower the risk of type 2 diabetes.
Weight Management: Fiber-rich whole grains increase satiety, making overeating less likely, which can aid with weight loss and maintenance.

9 Wholesome Grains to Add to Your Diet

Let’s explore nine nutritious whole grains, many of which offer unique flavors, textures, and culinary uses. Adding more variety to your grain choices not only relieves mealtime monotony but also boosts your intake of diverse nutrients and health-protective phytochemicals.

1. Barley

Taste & Texture: Chewy, slightly nutty flavor. Delicious in soups and salads.
Nutrition Highlights: High in fiber (especially beta-glucan, which helps lower cholesterol), B-vitamins, selenium, magnesium, and antioxidants.
How to Use: Try hulled or whole barley in hearty soups, stews, or as a substitute for rice. Pearl barley, which is more common, is less nutritious since some of the bran is removed—but it still contains more fiber than white rice.
Tip: Barley contains gluten, so it’s not suitable for gluten-free diets.

2. Farro

Taste & Texture: Slightly sweet, nutty, and firm with a pleasant chew.
Nutrition Highlights: A good source of protein, fiber, iron, and magnesium.
How to Use: Use in grain bowls, risottos (“farrotto”), salads, or as a hot breakfast cereal.
Tip: Farro actually refers to three ancient wheat species; emmer is the most widely available variety in the US.

3. Sorghum

Taste & Texture: Mild, with a firm texture—similar to wheat berries.
Nutrition Highlights: High in antioxidants, B vitamins, and fiber. Naturally gluten-free.
How to Use: Cook whole for grain salads, or pop like popcorn for a fun snack. Sorghum flour is often used in gluten-free baking.
Tip: Sorghum syrup is a sweetener made from the juice of the plant, but the grain is best for healthful meals.

4. Millet

Taste & Texture: Mild and slightly sweet, with a fluffy or creamy texture depending on cooking method.
Nutrition Highlights: Iron-rich, B vitamins, magnesium, and fiber. Naturally gluten-free.
How to Use: Served as a breakfast porridge, as a side dish (like rice), or in pilafs and baked goods.
Tip: Toasting millet in a dry pan before cooking can enhance its nutty flavor.

5. Teff

Taste & Texture: Mild, slightly sweet, tiny grains with a smooth, creamy finish when cooked.
Nutrition Highlights: Excellent source of protein, calcium, iron, and resistant starch (a type of fiber good for gut health).
How to Use: Cooked as porridge, added to stews, or used in the Ethiopian flatbread known as injera.
Tip: Teff is gluten-free and ideal for diverse baking needs.

6. Buckwheat

Taste & Texture: Earthy and robust, with a hearty, chewy bite.
Nutrition Highlights: Good source of protein (contains all essential amino acids), magnesium, antioxidants, and fiber.
How to Use: Try buckwheat groats (“kasha”) for hot cereal, salads, or pilafs. Buckwheat flour makes delicious pancakes and noodles (like Japanese soba).
Tip: Despite its name, buckwheat is not related to wheat and is gluten-free.

7. Bulgur

Taste & Texture: Light, nutty flavor with a quick-cooking, fluffy consistency.
Nutrition Highlights: Rich in fiber, B vitamins, manganese, and iron.
How to Use: Traditionally used in tabbouleh and pilafs. Ready in just 10-15 minutes.
Tip: Bulgur is made by steaming, drying, and cracking whole wheat kernels, preserving most nutrients.

8. Quinoa

Taste & Texture: Delicate, nutty, and fluffy when cooked.
Nutrition Highlights: High in protein (with all essential amino acids), fiber, iron, magnesium, and antioxidants. Gluten-free.
How to Use: Versatile in salads, side dishes, or as a base for bowls. Also found in breakfast cereals and baked goods.
Tip: Rinse quinoa before cooking to remove natural bitter compounds (saponins).

9. Brown Rice

Taste & Texture: Mild, slightly nutty, and chewy.
Nutrition Highlights: Contains fiber, B vitamins, manganese, and selenium.
How to Use: Substitute for white rice in nearly any dish. Works well in stir-fries, casseroles, or as a side.
Tip: Brown rice takes longer to cook than white but delivers more flavor and health benefits.

Whole vs. Refined Grains: What’s the Difference?

Aspect	Whole Grains	Refined Grains
Parts Used	Bran, Germ, Endosperm	Mainly Endosperm
Fiber Content	High	Low
Vitamin/Mineral Content	Rich	Often reduced (may be partially enriched)
Glycemic Impact	Lower (steadier blood sugar)	Higher (spikes blood sugar)
Health Impact	Reduces risk of chronic disease	No protective effect (sometimes raises risk)

Tips for Adding More Whole Grains to Your Diet

Start Slowly: Introduce new grains one at a time to find your favorites and minimize digestive discomfort.
Swap Refined with Whole: Replace white rice, bread, or pasta with whole-grain versions.
Mix and Match: Combine several cooked grains for unique flavors and textures.
Try for Breakfast: Experiment with hot grain cereals instead of processed options.
Read Food Labels: Look for “100% whole grain” or “whole [grain name]” as the first ingredient.
Batch Cook: Cook extra grains at the start of the week to use in salads, bowls, or soups.

Common Questions About Whole Grains

Why are whole grains healthier than refined grains?

Whole grains retain all the natural parts of the grain—bran, germ, and endosperm—whereas refined grains are stripped of the bran and germ, which removes fiber, vitamins, minerals, and phytochemicals essential for good health.

Are all whole grain foods gluten-free?

No, not all whole grains are gluten-free. Wheat, barley, rye, and farro contain gluten. However, grains like quinoa, brown rice, millet, teff, sorghum, and buckwheat are naturally gluten-free options.

How much whole grain should I eat each day?

The Dietary Guidelines for Americans recommend making at least half your grains whole grains. This typically means aiming for 3 to 5 servings (16 grams of whole grain/serving) each day, depending on your age and calorie needs.

Can whole grains help with weight loss?

Yes. Whole grains are filling due to their fiber content, which can help prevent overeating and support weight management. Studies show that a higher intake of whole grains is associated with a lower risk of obesity.

Do whole grains have enough protein?

While whole grains are not as protein-rich as animal sources, many (such as quinoa, farro, and buckwheat) offer significant protein, including all essential amino acids in some cases, making them excellent choices for plant-based diets.

Creative Ways to Enjoy Whole Grains

Add barley to a beef or mushroom soup for a chewy, satisfying texture.
Use farro as the base for grain salads tossed with vegetables, beans, and a tangy vinaigrette.
Try sorghum popped like popcorn or cooked whole and mixed with seasonal veggies.
Make millet porridge with fruit and nuts for a warming breakfast.
Enjoy teff in porridge or try baking with teff flour for earthy-flavored muffins and pancakes.
Serve buckwheat as a base for roasted vegetables or use buckwheat flour for pancakes.
Prepare a quick bulgur tabbouleh as a refreshing side dish.
Layer quinoa with black beans, salsa, and chopped greens for filling lunch bowls.
Opt for brown rice in stir-fries, sushi, or as a simple side with steamed vegetables.

Whole Grains and Health: Key Takeaways

Eating a variety of whole grains contributes to heart health, stabilized blood sugar, a healthy weight, and improved digestive function.
Focus on “whole” ingredients—look for labels and ingredient lists emphasizing whole grains.
Trying new grains can make meals more interesting, increase nutrient intake, and offer new flavors and textures.

Frequently Asked Questions (FAQs)

Q: What is the easiest whole grain to start with for beginners?

A: Brown rice and quinoa are both easy to cook and widely available. Quinoa cooks quickly (about 15 minutes), while brown rice offers a familiar taste and texture.

Q: How should I store whole grains?

A: Store uncooked grains in an airtight container in a cool, dry place. For longer shelf life, keep them in the refrigerator or freezer to prevent spoilage and repel pantry pests.

Q: Can whole grains cause digestive issues?

A: Increasing fiber too quickly can cause gas or bloating. Gradually add new grains to your diet and drink plenty of water to help your digestive system adjust.

Q: Are sprouted grains healthier than regular whole grains?

A: Sprouted grains may offer slightly higher amounts of some nutrients and improved digestibility, but all whole grains provide exceptional nutrition.

Q: Do whole grains taste different than refined grains?

A: Yes. Whole grains often have a nuttier, deeper flavor and chewy texture. Give new grains a try; with seasoning and creative preparation, they can be delicious additions to any meal.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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