What are whole grains?
Whole grains retain more of the grain's original parts than refined grains. Examples include whole-wheat atta, oats and several millets. Processing varies by product, so the ingredient list helps when you are comparing packaged foods. WHO recommends getting carbohydrates mainly from whole grains, vegetables, fruit and pulses.
Simple Indian meal ideas
- Whole-wheat roti: serve with dal and vegetables.
- Oats upma: add peas, carrots and a protein side such as curd.
- Millet khichdi: combine a millet with dal and vegetables; follow the grain's cooking directions.
- Dalia bowl: make a savoury vegetable dalia or a breakfast bowl with fruit.
- Mixed rice bowl: try part brown rice and part white rice if you prefer a gradual change.
- Jowar or bajra roti: pair with a bean or dal dish and a vegetable side.
Keep the whole meal in view
Whole grains can add fibre and variety, but they are one part of the plate. Dal, beans, vegetables, fruit and suitable protein foods also matter. A refined grain occasionally can still fit into a varied diet.
Choose a comfortable pace
Gradually changing grain choices can help you adjust to the taste and texture. If you are increasing fibre, add it slowly if needed. People with specific digestive conditions or prescribed diets should seek individual advice.
Quick answers
Are millets always better than rice?
No single grain is best for everyone. Consider the whole meal, portion, preparation and what you enjoy.
Is multigrain bread the same as whole grain?
Not necessarily. Read the ingredient list to see which grains are used and whether they are whole.
General information only. Food needs vary; ask a qualified clinician or registered dietitian about individual medical needs.