3 Super Healthy Grains That Keep You Full and Energized

Grains aren’t a big part of my diet. But lord knows my pantry is full of grains. With four kids under my roof, bellies need to fill up fast. And with a hectic life as a Nurse Practitioner at a busy ER and a health coaching/functional medicine side hustle, I don’t have time to make grain-free meals for the kids. So, cereal, bread, pasta and baked goods it is. 

Still, for my own health, I have drastically cut down on my grain consumption. The result: I’m leaner. Truth be told, I still have some unwanted weight to lose. But I’ll blame that on turning 40 recently. Hello, hormone imbalances! 

But wait, I’m getting ahead of myself. Aren’t grains good for you? “Eat plenty of whole grains,” the saying goes. 

On the flip side, if you listen to so-called health experts on podcasts and TV segments, they say grains should be avoided at all costs. 

So, are grains good or bad? 

It’s not a simple yes or no—it depends. 

Just like some meat is good for you in moderation (grass-fed beef, pasture-raised chicken, wild game), heavily processed meat like sausage and salami should be limited. 

While some grains can be a great source of nutrients, others are about as good for your health as eating a spoonful of sugar. In fact, when you eat certain grains like breakfast cereal, they pretty much act like white table sugar. They spike blood sugar levels very quickly, leading to blood-sugar fluctuations, mood dysregulation, energy crashes and insulin resistance. 

Whether grains are a friend or foe to your body depends on the type and how much you’re eating. Let’s break it down (digestion pun not intended) so you can make informed choices.

What Are Grains?

Grains are carbohydrates. They are seeds harvested from cereal crops. Think wheat, rice, oats, corn, and barley. The most common grains sold at supermarkets are refined. Refined grains have much of the good stuff like fiber stripped away. The result is that without the fiber, the grain breaks down more quickly into sugars. The sugar from the starch in the grain makes its way into the blood, where it becomes blood sugar (glucose). If the blood sugar is not used for energy, it will be stored as glycogen in the liver, muscles and brain. Any excess glucose is converted into fat and stored in adipose (fat) tissue. When you exceed both your carbohydrate and calorie needs, your glycogen stores are maximized.

Are Grains to Blame for Obesity and Type 2 Diabetes?

Remember the food pyramid from school? Like most people, when I was young, I didn’t recognize that the food pyramid was propaganda—dangerous propaganda. In fact, the federal government’s recommendation to eat 6–11 servings of grains daily has played a role in the rise of obesity and type 2 diabetes. Why? Because many people opt for refined grains like white bread, sugary cereals, and pasta, which cause blood sugar spikes and crashes, leading to overeating. Nutrition recommendations by the federal government never emphasize which type of grains to eat other than the generic advice to eat “whole grains.” But what is a whole grain? More on that below. 

The government’s push for high grain consumption is partly driven by farm subsidies, particularly for wheat and corn. These subsidies make refined grains cheap and abundant, despite their negative impact on health.

Healthy vs. Unhealthy Grains

As mentioned, unhealthy grains are refined or overly processed. This means they’ve been stripped of their fiber and nutrients. Think white bread, white rice, and sugary cereals. These grains digest quickly into sugars, causing blood sugar spikes, cravings, and hunger soon after eating.

Healthy grains, on the other hand, are whole and minimally processed. They’re rich in fiber and protein, metabolize slowly into sugars, keep you full longer, and help prevent cravings for empty calories.

Eliminating unhealthy grains and adding a modest amount of healthy grains can serve as a great first step toward a lower-carb diet. Over time, if a genetic test indicates that your body type would do well on a low-carb diet, you can slowly make the switch to a ketogenic lifestyle, which limits total net grams of carbs to about 25 per day. (Genetic testing and ketogenic menu planning are some of the services I offer.)

What Are Whole Grains?

So what are whole grains anyway? They are grains that contain all three parts of the seed:

• Bran: The fiber-rich outer layer that provides antioxidants, B vitamins, and minerals.
• Germ: The nutrient-packed core that contains healthy fats, vitamins, and minerals.
• Endosperm: The starchy middle layer that provides carbohydrates and some protein.

Because whole grains keep these parts intact, they’re far more nutritious than refined grains, which lose the bran and germ during processing. This means whole grains are higher in fiber, vitamins, and minerals and have a lower glycemic index, which helps stabilize blood sugar levels and keeps you feeling full longer.

The 3 Healthiest Grains

Here are my top picks for healthy grains.

Quinoa

Technically a seed, quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s also packed with fiber, magnesium, and iron. Its slow digestion helps keep blood sugar levels steady and you feeling satisfied for hours.

Farro

An ancient wheat grain, farro is loaded with fiber, protein, and antioxidants. Its chewy texture and nutty flavor make it a satisfying addition to salads, soups, or as a rice substitute. Bonus: It’s less processed than modern wheat, so it’s easier on your digestive system. Never heard of farro? It’s actually available in many supermarket chains. 

Steel-Cut Oats

Unlike instant oatmeal, steel-cut oats are minimally processed and retain their nutrient-rich bran and germ. They’re high in fiber, particularly beta-glucan, which helps regulate blood sugar and supports heart health.

Honorable Mentions: Wild rice and barley also deserve a shout-out for being fiber-rich and metabolizing more slowly than their refined counterparts.

A Bridge to Better Health

If you’re transitioning to a healthier diet, swapping out refined grains for these whole grains is a great first step. They help curb cravings, stabilize blood sugar, and keep you full—important factors for weight loss and metabolic health. From there, I can help you explore whether a lower-carb or grain-free diet aligns with your health goals and genetic profile.

Ready to Take the Next Step?

If you’re ready to get to the root of your health concerns and create a personalized plan to lose weight, minimize inflammation, and feel your best, I’d love to help. My functional medicine practice offers tools like genetic testing to guide your dietary decisions, and many services are covered by insurance.

I’m currently accepting new clients at the Diabetes & Wellness Clinic in Norfolk, NE. Schedule an appointment today and take control of your health journey!

Until next time…