Skip The White Bread: 20 Whole-Grain Alternatives You Should Be Eating Instead Of Plain Ones
Skip The White Bread: 20 Whole-Grain Alternatives You Should Be Eating Instead Of Plain Ones
Always Go Whole Grain
When you're looking for ways to improve your health, it doesn't have to be massive, dramatic changes that are hard to keep up. Sometimes, it's looking at the little swaps you can make that add a bit more nutrition to your everyday meals. One such change you can look to adopt is to add more whole-grain alternatives to your diet. To help you get started, here are 20 you can consider.
1. Whole Wheat Bread Over White Bread
As much as you might love fluffy, freshly-baked white bread, switching to whole wheat varieties is the easiest upgrade you can make. Because unlike plain bread, it keeps much more of the grain's natural fiber and nutrients, which isn't just healthier, it helps with digestion and keeping you full for longer, too.
2. Brown Rice Over White Rice
Providing you with more fiber and substance, brown rice is an easy pick over white rice any time of the day. It's barely a change as it still works just as well in stir-fries, rice bowls, burrito fillings, and more. The texture is even slightly chewier, which might be more satisfying for some people!
3. Whole Wheat Pasta Over Regular Pasta
Another smart choice that basically becomes undetectable the moment the sauce covers the whole dish, whole wheat pasta is a better option than regular varieties. If you want comfort food, why not make it so it's a bit better for you nutritionally? With the heightened fiber count, it'll slow your digestion and provide steadier energy after your meal.
4. Oats Over Sugary Refined Breakfast Cereals
As one of the most dependable whole grains to keep in your pantry, oats aren't just affordable, they're versatile and genuinely filling, too. Compare a healthy bowl against most breakfast cereals and there's no competition. The best part is, you can dress them up however you like, with fruit, nuts, yogurts, peanut butter, the works.
5. Whole Grain Crackers Over Plain Crackers
The next time you're enjoying a charcuterie board, pick up whole grain crackers instead which offer a little more staying power and better nutritional benefits than plain ones. These still pair just as well with whatever you choose, from cheese to hummus and tuna salad. It's really a minor swap!
6. Whole Wheat Tortillas Over White Flour Tortillas
Whether you're enjoying a taco, burrito, or quesadilla, make it just that little bit healthier by swapping to whole wheat tortillas instead. As you've guessed, these contain more fiber and better nutrition, turning your quick lunch or snack into something more satiating and better for your body.
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7. Quinoa Over Refined Couscous
Although quinoa is technically a seed, it's still commonly considered a whole grain, and it definitely deserves its place as a healthy food. Offering not just fiber, but also protein and a pleasant texture that upgrades any salad, bowl, or side dish, this is one ingredient to add to your pantry.
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8. Barley Over White Pasta
When you're making pasta salads, soups, or warm side dishes, consider using barley as an alternative over white pasta. This ingredient doesn't get much attention, but it's naturally rich in fiber and has a delightful chewy texture that is easy to enjoy. Don't knock it till you try it!
9. Farro Over White Rice Pilaf
If you want something a bit heartier that's good enough for lunch and dinner, farro is an underrated option. With its firm texture and mild flavor, it works well with plenty of herbs, olive oil, vegetables, you name it. Compared to white rice pilaf, it's certainly the more nutritious pick.
10. Whole Grain English Muffins Over Plain English Muffins
The next time you're making some eggs benedict or a breakfast sandwich in the morning, consider making the switch to whole grain English muffins instead. These are the healthier pick, but it doesn't ask anything from you. They still crisp up just as nicely, and offer all the same deliciousness as plain ones.
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11. Whole Grain Bagels Over Plain Bagels
Bagels already aren't considered a health food by any means, but that doesn't mean you can't still make improvements. Adding in that little extra boost of fiber when picking out whole grain options instead is an active choice you can make.
12. Whole Grain Breadcrumbs Over Plain Breadcrumbs
You can make better decisions with even something as small as breadcrumbs! We wouldn't be surprised if you overlook this simple ingredient, but when you're coating chicken, topping baked pasta, or mixing them into meatballs, using whole grain ones instead is a nice little health swap you won't even notice.
13. Popcorn Over Refined Snack Chips or Puffs
As long as you're not dousing it in melted butter, air-popped popcorn is an amazing whole grain snack that is perfect if you're watching your health. They provide much more fiber yet still satisfy your munchie cravings when they hit out of nowhere. Keep it simple with a little salt, or try garlic powder and a light sprinkle of Parmesan for a tasty treat.
14. Whole Grain Waffles Over Plain Frozen Waffles
To help balance out your breakfast a bit more, opt for whole grain waffle varieties that offer more fiber. Plain frozen ones are convenient, but they rely heavily on refined flour which downgrade their overall nutrition.
15. Whole Grain Pancake Mix Over Regular Pancake Mix
And if you're not a waffle kind of guy, that doesn't mean you're exempt from this list! If pancakes are more your taste, you can still switch the mix to make them more worth your time. Whole grain pancake mixes taste just as good with berries, yogurt, maple syrup, and everything you love.
16. Wild Rice Over White Rice Blends
Not a fan of brown rice but still want to choose something healthier than your standard white rice? Give wild rice a try! Offering plenty of fiber and nutrients, these firm little grains might be the simple change you've been searching for. It's still perfect for grain bowls, stuffing, casseroles, and more, too.
17. Whole Grain Pizza Crust Over Plain Crust
If pizza is staying on the menu for you, one simple fix that can improve it is by swapping plain crusts for whole grain options. You're not sacrificing the experience at all! Sure, there might be a bit more texture with this switch, but you'll still get to enjoy all the flavors you know and love.
18. Bulgur Over Refined Rice or Pasta Sides
Bulgur cooks quickly, which makes it especially useful when you want a whole grain that doesn’t take up too much of your time. It’s made from cracked wheat and has a light, pleasant texture that works well in salads, grain bowls, and savory side dishes. Compared to refined rice or pasta sides, it can offer more fiber while still feeling easy and approachable.
19. Whole Grain Buns Over White Hamburger Buns
Burgers are an American staple, so instead of tossing them aside, just upgrade the ingredients! We know you love a soft and fluffy brioche bun, but for your health's sake, a whole grain bun helps to level out the meal. You might have to get used to the texture and taste change, but it's definitely worth it.
20. Whole Grain Cereals Over Refined Corn or Rice Cereals
You have to be very careful with most grocery store cereals and carefully read the nutrition facts, but picking whole grain options is already a better head start. If you want your energy to feel steadier in the mornings, this is one of the ways you can do it.
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