If your resolution for the New Year in 2025 is to eat healthier, you might find it daunting to navigate through the flood of advice available online.

A straightforward and expert-approved change to consider when shopping is to opt for more whole grains. Whole grains retain their bran and germ, which are packed with important nutrients. Examples of whole grains include oatmeal, whole wheat flour, farro, quinoa, barley, bulgur, as well as varieties of rice like brown, black, red, and wild rice, as noted by the Mayo Clinic.

“It’s quite easy to include more whole grains in your diet,” said registered dietitian Miranda Galati in a previous interview with YSL News.

Here’s how increasing your intake of whole grains can assist you in achieving your health objectives, according to nutritionists.

What are the benefits of eating whole grains?

Whole grains “typically have higher levels of fiber, protein, and micronutrients” than refined grains such as white bread, which usually lacks bran and/or germ, Galati explained.

This makes whole grains “more satisfying and nutritionally enriching” compared to their refined counterparts, she added. However, it doesn’t mean you have to completely eliminate refined grains from your meal plan.

“Consider snacking on oatmeal, selecting whole grain bread for your sandwiches, and adding barley or quinoa as a side dish at dinner,” Galati suggests. “Try to make three-quarters of your grain consumption whole grains, and choose the more fulfilling option the rest of the time.”

Which grain is the healthiest?

Different whole grains provide unique nutrients that may cater to specific health goals. For instance, oats are associated with lowering the risk of heart disease, bulgur is rich in fiber, and quinoa is safe for individuals with Celiac Disease.

It’s important to note that refined grains like white rice and white bread also contain certain beneficial nutrients.

The USDA advises that 50% of your daily grain intake should come from whole grains. Although increasing your consumption of “minimally-processed grains” is beneficial, Galati mentioned, “It’s not essential to do this all the time.”

A review of studies published in Advances in Nutrition in 2019 indicated that while there is research supporting the consumption of more whole grains, the claim that one must significantly reduce refined grain intake lacks substantial scientific backing.

In many instances, the relationship between the two has been misinterpreted, and some believe refined grains are responsible for a wide range of health issues, which may not be the case with moderate consumption.

Galati emphasizes that there isn’t a universal method to achieve healthy eating.

“The healthiest food choice in any category varies based on individual preferences, budget, cultural background, health goals, and more,” Galati explained. “While choosing nutrient-rich options whenever possible is beneficial, opting for a more processed or convenient option isn’t inherently negative. As a registered dietitian dedicated to helping you create a long-lasting healthy lifestyle, I encourage you to abandon the notion that there’s a single healthiest option available.”