Advocates of many diets, such as Paleo and Keto, argue that grains are bad for your health. 

Sure, many processed grain products, such as white bread, have little nutritional value, and a diet high in refined grains is linked to health problems like obesity and inflammation. 

But whole grains are an entirely different story, boasting an impressive array of health benefits from decreasing the risk of diabetes to helping the body maintain healthy blood pressure. 

So what exactly is a whole grain? 

A whole grain is minimally processed with the kernels having all three parts intact: the bran, germ, and endosperm. The bran is the seed's outer layer, and it's got lots of goodness, like B vitamins and fiber. The endosperm and the germ, the middle and inner core, respectively, contain proteins, vitamins, and healthy fats. 

You may often enjoy a warm bowl of porridge in the morning or snack on some fresh oatmeal cookies. And while we're not down-playing oats (they're one of the healthiest grains on the planet!), there are so many lesser-known whole grains out there that are delicious, easy to cook with, and pack a strong nutritional punch. 

Let's explore!

Amaranth

Amaranth is an ancient grain that has been grown for thousands of years in the Americas and was a staple among Mesoamerican civilizations like the Aztec. 

The crop is grown in Peru, Bolivia, Mexico, the U.S., and China. Amaranth can tolerate rough soil conditions and drought, which means it’s able to grow in many regions. 

Despite being widely considered a grain, amaranth is a seed that comes from a plant, making it a "pseudocereal". Like other cereal grains, it can be prepared in its whole seed form or ground into flour. 

What does amaranth taste like

Amaranth has a strong nutty and herbal taste, so it takes more center stage than other grains. Make sure to always rinse the seeds before using them to wash away saponins, a compound that adds a bitter flavor. 

The amaranth seed can be cooked similarly to rice; by bringing water to a boil and then lowering it to a gentle simmer until the water is absorbed. If making a dish, such as a pilaf, where keeping the shape and texture is ideal, cook 1 cup of amaranth in 1 ½ cups of water. For porridge, increase the amount of water to 2 ½ cups. 

You can also pop amaranth seeds in a hot, dry skillet, just like popcorn. The seeds are tiny (a single lentil is a giant in comparison) so make sure to pop a lot. Popped amaranth can be sprinkled over salads, baked into cookies to make them extra crispy, and stirred into soups. 

Amaranth flour is gluten-free, making it a popular baking flour for celiacs and those with gluten intolerance. Because it's heavier than other flours, it should be limited to about ¼ of the total amount of flour needed in a recipe. 

Amaranth is a complete protein boasting all nine essential amino acids. It's also a good source of iron and antioxidants.

Barley

The seed of a variety of grass that grows in mild climates around the globe, barley was one of the first grains to be farmed in ancient civilizations. Archeological evidence has put the crop in the fields of the Egyptians over 10,000 years ago.

Grown in areas such as Russia, Canada, Australia, and Europe, barley is used for human and animal consumption and is a key ingredient in many whiskeys and beers. It's a commonly used ingredient in Tibetan, Middle Eastern, African, and Eastern European cuisines. 

Stores usually sell barley in two forms; hulled and pearled. Hulled barley goes through very little processing; the inedible outer shell is removed, but the bran and germ are left intact. Hulled barley is considered a whole grain, while pearled barley, which has the bran removed, is not. 

Barley flakes, similar to rolled oats, and barley flour are less common but can usually be found in health food stores and online specialty shops. 

What does barley taste like

Barley has a chewy texture and a mild, nutty flavor and can substitute for grains like rice or quinoa. Compared to other types of barley, hulled barley takes longer to cook, with a simmering time of about an hour and a half. Rinse the barley under cold water to remove any hulls and use a 1:3 ratio of barley to water. 

Barley flour can be substituted for half the amount of flour needed in a baking recipe. Because it has a very low gluten index, it makes baked goods light and fluffy. 

Bulgur

Bulgur has been around for over 4,000 years and is best known for its star role in the Mediterranean dish tabbouleh. The word "bulgur" comes from the Turkish language, and it's believed the southeastern part of Turkey is where it was first cultivated. 

This grain is an essential ingredient in Middle Eastern cuisine and is commonly eaten in India and the Balkan States. It's popular in dishes such as kibbeh, a savory croquette, stuffed peppers, and the previously mentioned dish, tabbouleh.  

Bulgur comes from the cracked, whole-grain kernels of wheat that are parboiled and dried before packaging. With the germ, endosperm, and bran still intact, bulgur is considered a whole grain. Because it's parboiled, bulgur is quick and easy to prepare at home. 

Like many other grains, bulgur's cooking process is similar to rice in that it uses boiling water to soften the grain. For every one-part bulgur, you typically need about two parts of water. However, bulgur is available in fine, medium, and coarse varieties, varying the cooking time. Fine bulgur, for example, is soaked in boiling water for around 10 minutes. 

What does bulgur taste like

Bulgur has a nutty taste and a chewy texture. It's fairly inexpensive and can be used in place of most grains. The whole grains can be used just like quinoa or couscous, and barley flour makes an excellent binding ingredient for veggie patties and "meat"-balls. 

Corn

Native peoples domesticated corn in southern Mexico over 10,000 years ago. Many European explorers, like Christopher Columbus, were introduced to corn in their travels and brought the food back to Europe with them. Today it's the most abundantly cultivated crop in the world. 

Wait, isn't corn a vegetable?

It is! Corn on the cob is considered a vegetable. But it's also considered a fruit because it comes from the seed of the plant. The whole corn kernel, where our yummy movie-time snack comes from, is regarded as a grain.

Latin American countries use corn to make masa, a type of dough used in tortillas, arepas, and tamales. In the U.S., sweet corn is used for cornbread, puddings, and polenta and is commonly eaten straight off the cob. 

Einkorn

Derived from the German word for "single grain", einkorn is likely the world's oldest wheat. It's the most primitive form of wheat on our planet, containing only 14 chromosomes to modern wheat's 42. 

Once found in abundance, today einkorn is grown in the mountainous regions of Morocco, France, Turkey, and parts of the former Soviet Union. A hardy grain, einkorn flourishes in conditions where other forms of wheat struggle. But einkorn has a thick husk that is harder to remove than other forms of wheat, making it a less desirable choice for modern production and profitability. 

What does Einkorn taste like

Einkorn has a similar flavor to commercial wheat with nutty and toasty undertones. Whole berries can be soaked and simmered, and used like rice. The berries can also be popped in a heated pan and tossed into salads, adding a pleasing crunch and warm depth. 

You can replace it for white flour, cup for cup, but it absorbs less water or liquid because it has a different protein makeup. When baking with einkorn flour, use about 20% less liquid. 

Compared to other modern forms of wheat, einkorn has higher amounts of protein, phosphorous, vitamin B6, and potassium. 

For a more comprehensive read into this ancient grain, check out einkorn.com.

Millet

A small, round grain millet belongs to the grass family and is believed to have been first cultivated in Asia over 4,000 years ago. It was once a major crop in Europe during the Middle Ages, but today it's mainly used for grazing and producing hay in the U.S. and Europe. It's also commonly used as an ingredient in birdseed. In less developed countries, such as India and Africa, millet remains an important staple food. 

Millet is slowly gaining popularity in Western cultures because it's gluten-free and has an impressive array of protein, fiber, and antioxidants. 

What does millet taste like

Compared to other whole grains, millet is sweeter with a flavor that's often compared to corn. It has a slightly nutty flavor that can be enhanced by toasting, and it readily takes on the flavor of spices and sauces. Millet cooks quickly and requires about 2 cups of water to 1 cup of millet. For softer, creamier results similar to mashed potatoes, increase the water to 3 cups. 

Experiment with using the whole seed in stir-fries, pilaf, soups, and veggie patties. The mildly sweet flavor adds a pleasing element to familiar dishes. 

Oats

Perhaps the best-known grain on this list, oats were domesticated much later than wheat and barley, with cultivation beginning no more than 4,000 years ago in the Middle East. Because it grows well in cooler, humid climates, oats quickly became a more popular crop in Northern Europe. Today Russia, Finland, the U.S., Poland, and Canada are the leading producers. 

When the husk is removed from the oat kernel, this is called an oat groat. The oat groat is minimally processed and is the healthiest and most digestible form, but most people consume steel-cut or rolled oats because they have a much shorter preparation time. 

What do oats taste like

Oats are somewhat plain-tasting, but because they are so absorbent, they're great at taking on the flavors of other ingredients. Because of their high absorbency, they make a great thickener in soups and sauces. Like other mildly flavored grains, oats are a wonderful binding agent. Grind them in a food processor with cooked lentils and various spices to make wonderful "meat"-balls for a pasta dish or hearty soup. 

This grain is often used in baking and is naturally gluten-free.  They may be contaminated because they're often harvested and processed using the same equipment as other grains. Make sure to buy oats that are certified gluten-free if you have any form of intolerance. 

Oats are one of the healthiest grains on Earth, with high amounts of antioxidants, vitamins, minerals, and fiber. 

Want to learn more about the amazing (and researched-backed) health benefits of oats? Go to Healthline.com for nine reasons you should be eating this nutrient-rich grain. 

Quinoa

Called the "mother grain" and considered sacred by the Inca, who grew it at high altitudes in the Andes, quinoa was cultivated in South America thousands of years ago. Today, most of the world's quinoa is grown in Peru, Bolivia, and Ecuador. 

Quinoa was mostly ignored, mainly considered a food of Andean peasants, until the 1990s when it was categorized as a superfood. In 2008, Oprah Winfrey further helped grow the grain's popularity when she included it in her widely publicized health-food cleanse diet. The year 2013 was even named "the International Year of Quinoa" by the U.N. because it's such an easy crop to grow and was believed to have the potential to fight world hunger. 

Extracted from the plant, Chenopodium quinoa, rather than being pulled from grass, quinoa is technically a seed, not a grain. It's widely considered a grain because its appearance is similar to one, but, like amaranth, it's a pseudocereal. 

Though there are over 120 varieties of quinoa in a rainbow of colors, the most common to be found are white, red, and black. White quinoa becomes fluffy and soft after being cooked; red and black quinoa keep their shape and color. Red quinoa has a hearty taste and chewy texture, black quinoa is a little crunchy and sweet with an earthy flavor, while white quinoa has the milder flavor of the three. 

All types of quinoa, regardless of color, should always be rinsed under cold water to remove the bitter flavor. When boiling, use twice as much water as quinoa and cook uncovered until all the water has been absorbed. The cooking time will vary depending on the type of quinoa being used, with black taking a little longer than the others. Once the water is absorbed, take the pot off the heat, cover it, and let it steam for around 5 minutes. 

Cooked quinoa can be used in veggie burgers, taco "meat", breakfast porridge, or stuffed vegetables such as bell peppers and sweet potatoes. 

Though quinoa in its grain form is easiest to find at most grocery stores, there is also now quinoa flour, pasta, and even chocolate. 

Go the Spruce Eats to learn how to cook perfect, fluffy white quinoa. 

Rye

Rye is believed to have been first cultivated somewhere in southwestern Asia around 6500 BCE and then migrated west throughout Europe, being an important food during the Middle Ages. Modern rye is widely grown throughout Europe, Asia, and North America. 

Because it has strong roots, rye is typically grown as a cover crop, a crop planted not for harvest but to cover the soil to manage erosion and soil quality to allow other crops, such as wheat and barley, to flourish. It's known as a winter crop because it grows well in colder climates after other crops have been harvested. 

The majority of the world's rye crop comes from central and eastern Europe, but it's also grown in Canada, Russia, and the U.S. Rye is commonly used in Russia, Poland, Canada, and Scandinavian countries to make flour, bread, beer, and certain spirits such as whiskey. 

What does rye taste like

Rye has a robust and somewhat intense flavor, and the bread can dominate a dish, so it's usually paired with strong flavors such as mustard or sauerkraut. Many people dislike rye bread for the sharp, bitter licorice flavor. However, this doesn't come from rye itself but rather caraway seeds, a common ingredient in the bread. 

Rye berries, which are sweet and nutty, can be used whole in salads, grain bowls, soups, and stews. Whole rye can be cracked to make porridge and even risotto. When cooking the berries, use 1 cup rye to 3 cups of liquid and cook it as the other grains on this list. Rye usually takes around an hour to cook fully. 

All rye products are rich in dietary fiber and have a high viscosity, which will make you feel full longer and help maintain a healthy weight. Rye contains beta-glucans which can lower cholesterol and is rich in minerals and vitamins such as iron. Rye flour has 30% more iron than regular bread and is recommended for people with anemia. 

Click this link to the Healthline website to learn about the health benefits of rye bread and find an easy beginner's baking recipe. 

Sorghum 

Sorghum originated in northeastern Africa, and the earliest known evidence of domestication dates back to 8,000 BCE. Thanks to nomadic tribes, the cereal grain spread throughout Africa and eventually made its way into Europe. 

Sorghum is not commonly used as a food crop in the Western world; the U.S. uses most of its sorghum for animal feed and ethanol food production. 

Thanks to its impressive nutritional profile, sorghum is gaining interest and popularity. Sorghum can be cooked just like quinoa, milled into flour, or popped like popcorn in its whole grain form. Commercially, it's also converted into syrup to sweeten various processed foods. 

What does sorghum taste like

Sorghum berries have a mild, earthy flavor and a toothsome texture similar to wheat berries. Sorghum can replace grains such as quinoa and rice and be used in soups and stews in place of rice and noodles. 

Cooking the whole sorghum grain takes about 50 to 60 minutes and takes a 1:3 ratio of grains to water. 

Sorghum flour is gluten-free and can replace gluten-containing flours in baked products such as bread, cookies, or pie crusts. Switch out the flours cup for cup. The sorghum flour's high fiber and protein content will give your baked goods extra stability and structure. 

Spelt

Spelt was an important food across Europe from the Bronze age to medieval times. Today, it survives as a relict, a more restricted crop than it once was, in Central Europe and northern Spain. Spelt was replaced by bread wheat in the 20th century in the U.S.

Spelt is red and looks and tastes similar to barley with a slightly sweet, nutty flavor. 

In baking, spelt flour can be substituted for about half of the regular flour called for in a recipe. Because it's a light grain, it won't weigh down baked goods. 

Pasta made from spelt, such as spaghetti noodles, have a deeper earthy flavor, and with their high fiber and protein content, they can almost turn your spaghetti and "meat" balls into healthy food. 

To get spelt berries soft, like steamed rice,  add 3 cups of water or stock to a pot with 1 cup of spelt and cover and simmer for an hour and a half. For a chewier and nuttier spelt, perfect for adding to salads, decrease the water to 2 cups. 

Interested in getting a little adventurous in the kitchen? Try these spelt berry and lentil sloppy joes from One Green Planet!