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The 11 Healthiest Whole Grains You Should Be Eating

Carbs get a negative rap because so many people reach for the wrong ones: refined carbohydrates in white bread, candy, cookies, sugary cereals, and all sorts of other treats and drinks. However, a low intake of whole grains is actually the leading dietary risk factor for death and disease in the U.S., according to a 2019 study published in the Lancet.

Working these healthy grains into your diet can help prevent health problems like heart disease, diabetes, colon cancer, and possibly asthma and Alzheimer’s. On the flipside, eating too many refined carbs is linked to negative outcomes, like a higher risk of ticker trouble.

"100% whole grains are a key component of any nutritious diet," confirms Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute. "They’re a great place to start if you’re looking to make a healthier choice that doesn’t disrupt your whole routine. Start slow and keep it simple by cutting your usual refined-grain ingredients with 100% whole-grain versions."

These 11 grains are worth keeping at the top of your shopping list.