The Healthiest Grains and How You Can Eat Them

You've heard that you should be eating your whole grains, but other than that whole-grain bread you buy at the store and your occasional morning oatmeal, what should you be eating? We've picked out the healthiest grains so you can incorporate them into your daily diet.

Teff: Teff is a very small grain. So small, in fact, that it can't be processed or refined, so you know you're making a clean eating choice when teff is involved. It's a great source of calcium, which is very important for women. You can use teff for a hot cereal or find it in a tortilla for a healthy wrap! Here's a great porridge recipe using teff that you can try out on the family.

Banana Almond Teff Porridge
(Photo: Eating Bird Food)

Freekah: With a taste similar to barley, Freekeh is easy to digest and high in fiber. This grain is rowing in popularity and many health food enthusiasts think it'll be the new quinoa. Here's a delicious Freekeh Salad with Fennel and Mint from Food52.

freekeh salad
(Photo: Food52)

Chia: While technically a seed, chia is considered to be among the super grain family because it's cooked and consumed similarly. They are full of omega-3 fatty acids and can be prepared in a variety of ways. We love using them in this chia seed pudding for a tasty (and healthy) treat!

chia seed pudding
(Photo: My Whole Food Life)

Millet: Millet is a grain used worldwide. You can find it ground into breads in India, in a bowl of porridge in Africa and in the US... you'll probably find it in some bird feed. Millet is a good source of magnesium and B vitamins. To get some millet in your diet, make it in morning porridge or toss it raw into cookies, muffins and quick breads for a healthy crunch. You can also add it to your homemade granola! You can also make a vegetarian stir fry like this one from Cookie and Kate!

vegetarian stir fry
(Photo: Cookie and Kate)

Kamut: With fatty acids and protein, this is a good source of natural energy. You can find it at your local health food store in pastas, flour for baking, breads and more. Want to use it in a recipe? Try this one out from Chow.

(Photo: Chow)

Quinoa: By now, you've probably heard of quinoa. It's become pretty popular in the health food community. It's got a great amount of protein and other nutrients so not only will it give your body a healthy boost, but it will also help to keep you full longer. Try it out in these amazing quinoa banana pancakes or in some ooey gooey quinoa brownies!

quinoa banana pancakes


Buckwheat: Related to wheat only in its name, buckwheat is, botanically, closer related to rhubarb. It's high in fiber and protein making this a great gluten-free option. You can use buckwheat in a variety of ways, but we love these buckwheat bites from A Dash of Compassion!

buckwheat bites
(Photo: A Dash of Compassion)