The 11 Healthiest Whole Grains

Don’t nix carbs. Just make sure you’re eating the good ones and eliminating the bad.

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Brown Rice

When you choose white rice over brown, around 75 percent of rice’s nutrients—including nearly all the antioxidants, magnesium, phosphorus, and B vitamins contained in the healthy bran and germ—are left on the milling-room floor. Always opt for brown rice, and that includes brown aromatic varieties like basmati and jasmine. Get even more exotic with red and black rice, both of which are considered whole grains and are high in antioxidants. Though technically a grass, wild rice is also considered a whole grain and is rich in B vitamins, such as niacin and folate.