Abstract geometric shapes forming a stylized heart symbol

Why Whole Grains?

Whole grains are packed with health benefits!

Eating them can help:

  • Keep your gums healthy. Eating more whole grains may lower your risk of gum disease, which is more common during pregnancy. Severe gum disease can lead to early birth and low birth weight.
  • Help with weight control. Whole grains fill you up more than white bread and other refined grains.
  • Lower your risk of diabetes. Not eating enough whole grains is linked to over 25% of Type 2 diabetes cases worldwide.
  • Protect your heart. Whole grains can lower your chances of heart disease and stroke.
  • Reduce cancer risk. Eating more whole grains is linked to a 22% lower risk of digestive cancers, including colon cancer.
Child handing sandwich to smiling woman at table

Whole Grain Options

Tip!

Not a fan of whole grains?

Don’t worry, there’s a WHOLE lot of options and it’s easy to add them to your diet! With so many choices, you’ll likely find at least a few options you can enjoy!

Whole Grains in Their Natural Form
  • Brown rice
  • Quinoa
  • Oats
    (rolled oats,
    steel-cut oats)
  • Barley (hulled or pearl)
  • Bulgur (cracked wheat)
  • Farro
  • Millet
  • Sorghum
  • Buckwheat
  • Wild rice
  • Amaranth
  • Teff
Whole Grain Flours & Products
  • Whole wheat flour
  • Whole grain cornmeal
  • Whole wheat bread
  • Whole wheat tortillas
  • Whole wheat pasta
Whole Grain Snacks
  • Whole grain granola
  • Whole grain pretzels
  • Whole grain crackers
  • Whole wheat pita chips
  • Popcorn (a naturally whole grain snack)
  • Brown rice cakes
Whole Grain Breakfast Foods
  • Whole grain cereals
    (like Cheerios, shredded
    wheat, or oatmeal)
  • Whole grain waffles
  • Whole grain pancakes
  • Whole wheat bagels
  • Whole wheat English muffins
Woman and child enjoying a breakfast of bread

Tips for Trying Whole Grains

  • Start with familiar foods. Substitute whole-grain versions of foods you already enjoy, such as whole-wheat bread instead of white bread, brown rice instead of white rice, or whole-wheat pasta instead of white pasta.
  • Try different brands or varieties. Each one tastes a little different.
  • Start small by mixing white and whole wheat bread to make “striped sandwiches.”
  • Use whole wheat bread for family favorites like French toast or grilled cheese sandwiches.
  • Cut off the crust to make it more familiar at first.

Fun & Tasty Ways to Use Whole Wheat Bread

Toast with peanut butter, banana slices, sprinkled chia seeds
Banana & peanut butter sandwich

This quick and easy snack provides fiber, protein, and healthy fats.

Bread pudding with powdered sugar, served with a spoon
Bread pudding

Make it sweet with fruit, or savory with veggies, meat, and cheese.

Croutons in a white bowl, ready to serve
Croutons

Cut bread into pieces, toss with oil and spices, and bake at 400°F for 6-8 minutes. Add toasted croutons to top salads and soups.

Slice of broccoli quiche on white plate with cutlery
Egg casseroles

Using whole grain bread in an egg casserole adds nutritional benefits like fiber, vitamins, and minerals. It can also add a slightly nutty flavor and a satisfying texture to the casserole.

Bowl filled with fine breadcrumbs

Breadcrumbs

Toast bread at 325°F for 20-25 minutes, then blend into crumbs.

Use homemade breadcrumbs to:

  • Make meatballs or meatloaf
  • Coat chicken or fish before baking
  • Make crispy zucchini sticks (mix crumbs with parmesan cheese and garlic powder)
  • Sprinkle over veggies and broil for a crispy topping
  • Top Mac and cheese or other casseroles
Toasted bread with cooked egg center
Egg-in-a-hole.

Cut a hole in bread, crack an egg inside, and cook in a pan.

Three slices of garlic bread on a plate
Garlic toast

Perfect with whole grain spaghetti and meatballs.

Mini pizzas with cheese and tomato on plate
Mini pizzas

Use whole wheat burger buns or English muffins as a base.

Making small swaps can add up to big health benefits.

Give whole grains a try – you might just find a new favorite!

REFERENCES

Guo, S., Feng, J., Wang, Y., & Li, H. (2025). Association between intake of whole grain and periodontitis among adults in the United States: A population-based study. International Journal of Food Sciences and Nutrition, 76(1), 62-72.
https://doi.org/10.1080/09637486.2024.2420265

O’Hearn, M., Lara-Castor, L., Cudhea, F., Miller, V., Reedy, J., Shi, P., Zhang, J., Wong, J. B., Economos, C. D., Micha, R., & Mozaffarian, D.; Global Dietary Database. (2023). Incident type 2 diabetes attributable to suboptimal diet in 184 countries. Nature Medicine, 29(4), 982-995.
https://doi.org/10.1038/s41591-023-02278-8

Whole Grains Council. (2017). Summary of recent whole grain research 2012-2017.
https://wholegrainscouncil.org/sites/default/files/atoms/files/2017WGC_ResearchReport.pdf

Author: Bridget Swinney MS, RDN, LD