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Whole grains are a foundational staple of healthy diets. Not only are they a good source of essential nutrients like B vitamins, selenium, magnesium, protein, and fiber, but they also provide hundreds of bioactive compounds that are linked to numerous health benefits. Incorporating a variety of whole grains into your meals and snacks can enhance your overall well-being and reduce the risk of chronic conditions including systemic inflammation, heart disease, type 2 diabetes, metabolic syndrome, and certain cancers.

Due to their fiber and protein counts, whole grains are also more filling than comparable calories from refined grains, so they may help you achieve a healthier weight. The fiber also acts like a prebiotic to help improve your gut microbiome. The public health recommendations are that at least half of your total grain servings every day should come from whole grains. Unfortunately, most Americans don't get enough whole grains in their diet.

Let's delve into the 10 healthiest whole grains you can eat, according to science. After getting to know more about their nutritional profiles and health benefits, you'll be ready to include these grains in your daily diet.

Oats

Decades of research have highlighted the numerous health benefits of oats. Oats are packed with soluble fiber, particularly beta-glucan, which has been shown to help lower cholesterol levels and improve heart health. They're also a good source of antioxidants and vitamins. According to a review article published in the journal Foods, oats are rich in bioactive compounds including phenolic acids, sterols, and avenanthramides. Eating oats improves gut health, and helps reduce the risk of heart disease, certain types of cancer, and dermatitis. Oats also help keep you satisfied, thanks to their fiber content.

Quinoa

Quinoa is a special whole grain in that it's a complete protein, which means it provides all nine essential amino acids and is classified as a gluten-free food. It's also rich in fiber, vitamins, and minerals, such as magnesium and iron. Quinoa is an ancient grain known as "mother grain" by the Incas and is considered a sacred plant that contributes various medicinal properties. Studies show that it can help prevent different chronic diseases such as diabetes, obesity, anemia, and celiac disease. The health benefits are thought to stem from the many bioactive compounds in quinoa that provide medicinal properties, such as phytosterols, saponins, and phenolic compounds, according to research published in the journal Antioxidants.

Brown Rice

The whole grain brown rice retains the bran, germ, and endosperm. As a result, brown rice provides protein, fiber, and many important vitamins, minerals, and beneficial bioactive compounds. Some of the key minerals in brown rice include magnesium, phosphorus, and selenium. The slower-to-digest brown rice is more filling than refined carbs. One study published in Applied Physiology, Nutrition, and Metabolism reported that individuals who ate brown rice were more likely to control their weight, compared to those who ate white rice. Rice is gluten-free, making it a great option for those who are intolerant to wheat or gluten.

Barley

Barley provides similar health benefits as oats, as both contain the unique soluble fiber, beta-glucan. Beta-glucan can slow digestion, to help you feel fuller longer. It also helps lower harmful, LDL cholesterol levels and helps maintain healthy blood sugar and insulin levels. Many countries in the world, including the United States, allow a health claim on barley and barley-containing products for the cholesterol-lowering capabilities of beta-glucan from oats and barley, according to research published in the journal Nutrients. Barley also provides important nutrients like B vitamins, iron, and potassium.

Buckwheat

Despite its name, buckwheat is not a wheat, but a seed related to rhubarb and sorrel. It is considered a pseudocereal whole grain. Buckwheat is gluten-free and rich in protein, fiber, and essential nutrients like magnesium and manganese. Buckwheat contains numerous phytonutrients including flavonoids and phenolic compounds with known health benefits, according to research published in Food Science & Nutrition. Buckwheat phytonutrients may help reduce risk for heart disease, certain types of cancer, and may help reduce risk for type 2 diabetes, and reduces inflammation.

Whole Wheat

Whole wheat refers to the intact wheat kernel, including the outer bran layer, the nutrient-rich germ, and the starchy endosperm. Regular consumption of whole wheat products has been linked to a reduced risk of heart disease, stroke, and type 2 diabetes. Many of the health benefits of whole wheat stem from its fiber content as well as the antioxidant phenolic compounds present in the wheat kernel's outer bran layer. One study published in the journal Molecules reported that the antioxidants in the bran may help temper inflammation, prevent heart disease, and lower the incidence of colon cancer.

Millet

Millet is a gluten-free whole grain rich in fiber, protein, vitamins, and minerals. It's particularly high in magnesium, which is essential for bone health and muscle function. Millet consumption has been associated with improved digestion and reduced risk certain types of cancer. A review article published in the journal Cureus systematically investigated the health advantages of millets. The researchers noted that the fiber in millet, and other bioactive compounds provide anti-cancer effects. The fiber in millet also acts as a prebiotic and it helps slow down the rate of digestion and moderates blood sugar and insulin levels.

Amaranth

Amaranth is a sustainable, ancient grain that's considered a pseudo-cereal crop. The crop dates back to the Aztecs, Mayans, and Incas in the 16th Century, where it was not only used as food but also considered sacred. Amaranth provides protein, fiber, B vitamins, manganese, magnesium, calcium, iron, and selenium. Plus, it's gluten-free and rich in beneficial phytonutrients that have antioxidant and anti-inflammatory properties, contributing to its potential health benefits. A review study published in the journal Foods indicated that amaranth phytonutrients provide anti-inflammatory, anti-cancer, and neuroprotective benefits. It also has antimicrobial, antiviral, and the ability to help maintain stable blood sugar and lipid levels.

Triticale

Triticale is a hybrid of wheat and rye, combining the nutritional benefits of both grains. It provides protein, fiber, B vitamins, magnesium, potassium, and iron. It is also rich in antioxidant bioactive compounds that provide heart health, anti-cancer, anti-diabetic and other benefits. Triticale contains polyphenols, according to s review paper published in Food Chemistry.

Sorghum

Sorghum originated in Africa around 800 B.C. but has been becoming increasingly popular in other areas of the world as a sustainable grain with myriad health benefits. Sorghum provides 12 essential nutrients—more than corn, wheat, oats, rice, and quinoa. Sorghum is gluten-free and rich in antioxidant phytochemicals. It has been linked to improved heart health, better blood sugar control, and reduced inflammation. One study published in Molecular Nutrition Food Research found that sorghum increased GLP-1 hormone to help subjects feel fuller for longer.

Incorporating a variety of whole grains into your diet can significantly contribute to your overall health and well-being. From quinoa to sorghum, each whole grain offers unique nutritional benefits supported by scientific research. By making whole grains a staple in your meals, you can enjoy delicious, nutritious foods while reaping the numerous health rewards they provide.

Over the last few decades, what we know about dietary fats has evolved. In the 1990s, we thought all fat was bad, thus the explosion of low-fat diets and fat-free snacks. Fast-forward to today, and now we know better.

Some fats, like the ones found in nuts, seeds, avocados, and olive oil, have many healthy properties. But there are indeed unhealthy fatty foods rich in saturated and trans fats that, if consumed in excess, may lead to serious health issues, such as cardiovascular disease, certain cancers, and other health conditions.

While not all fats are bad, some fat-laden foods are worse for your health than others.

Sausage

Sausage, whether it's part of your breakfast spread, incorporated into a meatball recipe, or sizzling on the grill during summer, ranks among the unhealthiest fatty foods. While it offers a protein punch, it's surprisingly high in fat, typically crafted from pork along with an array of spices, herbs, and seasonings.

According to the USDA, pork sausage provides more fat than protein, and fat makes up most of the calories in this food. Not to mention, a third of the fat in pork sausage is from saturated sources. This makes it an unhealthy source of fat in addition to its high sodium content and the concerning preservatives sometimes used, like sodium nitrates. If you love the flavors of sausage, look for chicken or turkey varieties that are much lower in fat and avoid options that also contain nitrates.

Bacon

Many people add bacon to their meals to boost protein, and while you get a couple of grams per slice, the fat and saturated fat in your dishes will be driven up too. Bacon contains just as much fat in a single slice as protein. For a lower-fat alternative, turkey bacon is a great option, with some varieties even omitting nitrates for an even healthier option.

Shortening

Shortening is a type of manufactured fat that is solid at room temperature. It is most often used in baking because it lends to a crumbly pastry texture; however, its popularity has decreased over the years as we learned more about the unhealthy fats it contains.

Shortening is made by adding hydrogen to vegetable oil. This hydrogenation process produces trans fats, the most concerning form of dietary fat. Because of the trans fats sound in shortening, it should be an ingredient you drastically limit in your cooking and baking. You could even remove it completely from your pantry and use butter in your baking as a slightly healthier alternative. Although the fats in butter still aren't as healthy as those in olive oil, for example, there is a little less concern over the saturated fat in butter than the trans fats in shortening.

Ice Cream

Finishing your day with a bowl of ice cream is a pastime for many, but those scoops aren't doing any favors for your health. Ice cream is typically made with whole milk and heavy cream, two ingredients with high fat contents. While each dairy-based liquid provides important nutrients, like vitamins A and D, and calcium, a large amount of fat comes from saturated sources. For example, 100 grams of heavy cream contains 35 grams of fat, and 20 of those grams are saturated. About half of the fat grams in whole milk come from saturated fat, making it slightly healthier.

The saturated fat in ice cream isn't the only thing that makes it unhealthy. You'll also find ice cream loaded with added sugar, another concerning ingredient. If you're craving a sweet treat, look for low-fat, low-sugar ice cream and frozen yogurt as healthier alternatives.

Salad Dressing

salad in bowl with dressing poured over top — Shutterstock

A bed of lettuce loaded with veggies and lean protein may be one of the healthiest meals, but the dressing you use to top your veggies is a different story. Manufactured salad dressings are generally high in fat and contain added salt, sugar, and preservatives that make them less healthy than most dressings made at home. Creamy dressings, like ranch, are especially unhealthy because they contain ingredients that provide saturated fat. It is also especially high in calories, which can contribute to meals loaded with excess energy.

Instead of bottled creamy dressings, go with vinaigrette-style options. Although these are made with vegetable oil, which isn't quite as healthy as olive oil, they have a better nutrition profile than most creamy dressings. Your best bet is to make your own dressing at home using olive oil, vinegar, and seasonings of choice.

Pastries

From donuts to croissants and biscuits, pastries are another source of unhealthy fat. The type and amount of fat in pastries are a concern, but so is the added sugar content. Added sugar has been linked to health conditions like increased liver fat and a negative impact on blood lipids, both of which could lead to serious health complications. Most pastries are made with butter or shortening, which is why they are considered an unhealthy source of fat. Even those made with oil, like soybean oil, may not be high in saturated fat, but they may promote inflammation in your body.

Homemade pastries can be made in a way that limits unhealthy fats. For example, use unsweetened applesauce instead of oil or plant-based butter instead of shortening or regular butter.

Red meat

Whether you enjoy a ribeye or hamburger, beef is another unhealthy fatty food. While it does pack plenty of protein, fattier cuts of beef pack a high amount of fat grams and saturated fat. Even though saturated fat isn't considered to be as bad for your health as trans fats, the American Heart Association recommends that no more than 6% of your total calories in a day come from saturated fats. For someone who eats 2000 calories per day, this means limiting your intake to no more than 13 grams of saturated fat. For reference, a 3.5-ounce portion of ribeye provides more than half this amount at 8 grams.

You don't need to cut out red meat from your diet completely, but when you do enjoy beef, choose lean cuts with limited visible fat and purchase ground beef that is at least 93% lean.

Hot dogs

Speaking of meat that is an unhealthy source of fat, hot dogs are at the top of that list. Hot dogs are most often available in pork and beef varieties, both of which have a high fat content. In fact, a single beef hot dog can have twice as much fat as is does protein. Not only does this make it a poor source of protein, but the 13 grams of fat provide a considerable amount of saturated fat. In addition to be an unhealthy source of fat and providing minimal protein, hot dogs can also be high in sodium and contain concerning preservatives, like nitrates.

Poultry skin

When cooking your Thanksgiving turkey or breaking down a rotisserie chicken, the skin is often thought of as the most flavorful part of the bird. This is likely true because of its fat content, but it's also what makes it an unhealthy fatty food.

Poultry skin may provide a desirable texture and flavor, but it could be at the expense of your health. A 3.5-ounce serving of chicken skin provides over 30 grams of fat, about a third of which comes from saturated fat. You'll get a little bit of protein from the skin, but not nearly as much as what is found in the white meat.

Fried foods

Have you ever enjoyed a crispy funnel cake at the fair, savored your favorite chips, or relished the crunchy onion rings alongside your burger? While delicious, these beloved fried delights serve as prime examples of unhealthy sources of dietary fat.

The rationale behind why fried foods are some of the unhealthiest fatt foods is twofold: You have the fat in the food item plus the fat from the oil used to fry it.

For example, a corn dog contains the unhealthy fat from the hot dogs plus the unhealthy fat found in most common frying oils. Corn and blended vegetables are most often used for frying, and both of these oils contains high amounts of Omega-6 fat. This type of fat may promote inflammation in the body, especially when your intake of omega-3 fat is too low.

While occasional indulgence in fried fare can be worked into a healthy meal plan, but keep it minimal and choose grilled, baked, and sauteed items more often.