Want to eat more whole grains? You have a lot of options. Here's what to know.

If you've heard that eating more whole grains is good for you, your mind may go straight to whole wheat bread.

Yes, whole wheat bread is a great option for upping your whole grain intake. But there's a slew of other options — and they can all aid in adding some more nutrients to your diet.

"It doesn’t take much effort to add more whole grains to your diet," registered dietitian Miranda Galati tells USA TODAY.

Here's a breakdown of different ways to add more whole grains to your daily menu beyond having a slice of whole wheat toast for breakfast every morning.

What are whole grains? 

Whole grains are grains that keep intact the bran and germ, which each contain tons of essential nutrients.

That means whole grains "often contain more fiber, protein and micronutrient" compared to refined grains like white bread, which typically have the bran and/or germ removed, Galati says.

That also makes whole grains "more filling and nutritionally balanced" compared to refined grains, Galati notes.

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What are the 7 whole grains?

Certain bakery brands offer a seven-grain bread, but there are actually way more than seven types of whole grains. Common ones include oatmeal, whole wheat flour, farro, quinoa, barley, bulgur, and brown, black, red and wild rice, according to the Mayo Clinic.

"Snack on oatmeal, choose whole grain bread for sandwiches and include barley or quinoa as a side at dinner," Galati recommends. "Aim to make 3/4 of your grains whole grain, and choose the more satisfying choice the rest of the time."

What is the healthiest whole grain?

Each whole grain contains varying nutrients that may be uniquely beneficial depending on what your health goal looks like. Oats have been linked to preventing cardiovascular diseases, bulgur is high in fiber and quinoa is a safe grain for people with Celiac Disease.

Refined grains, like white rice and white bread, still offer certain beneficial nutrients, too.

The United States Department of Agriculture (USDA) recommends making half of your daily grain intake whole grains. While eating more “minimally-processed grains” is a good thing, Galati says, “it’s not necessary 100% of the time.” 

A 2019 review of studies published in Advances in Nutrition found that while scientific research does validate recommendations to eat more whole grains, the idea that you need to decrease consumption of refined grains actually isn’t backed by any “substantial body of published scientific evidence.” 

In many cases, correlation has been confused with causation and led some to believe refined grains lead to a slew of diseases that shouldn’t actually be attributed to eating a normal amount of them. 

Overall, Galati wants to remind shoppers that there's no one-size-fits-all approach to eating healthy.

“​​The healthiest food in any category will depend on you, your budget, your culture, your health goals, and so much more,” Galati says. “It’s amazing to make more nutrient-dense choices when possible, but choosing the more processed or convenient option isn’t always a bad thing either. As a registered dietitian who wants you to build a healthy lifestyle that lasts, I’d recommend ditching the idea that there’s a healthiest version of anything.” 

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