# Choose whole grains more often

Published by Pawel Jozefiak. [About this project](https://healthy100.jock.pl/about/), [How we check sources](https://healthy100.jock.pl/methodology/)

- Canonical: https://healthy100.jock.pl/whole-grains/
- Language: en
- First published: 2026-09-27
- Evidence checked: 2026-09-28, using AI-assisted source verification
- Clinical review: Not clinically reviewed
- Number 16 of 100 in the list: https://healthy100.jock.pl/#whole-grains

Replacing refined grains adds fiber and is associated with better cardiovascular health.

**The number:** Highest versus lowest whole grain intake linked to 16% lower mortality ([Circulation, 2016](https://pubmed.ncbi.nlm.nih.gov/27297341))

## The evidence

- Evidence grade: B. Grade B: consistent large cohort studies, with some trial evidence.
- Basis: 2016 meta analysis of 14 prospective studies with 786,076 participants
- Outcome: all-cause mortality, observational association
- Comparison: highest versus lowest whole grain intake
- Impact: 78/100. The impact score is an editorial prioritization heuristic for the general list, not a validated estimate of your personal risk.

## Why it matters

Whole grains retain more of the grain's fiber and nutrients. A meta analysis found 16% lower mortality among people with the highest versus lowest whole grain intake. These were observational comparisons and cannot prove that the grain swap alone caused the difference.

## How to do it

1. Try oats or a cereal made mainly from whole grains.
2. Swap some white bread, rice or pasta for whole grain versions.
3. Look for whole wheat or another whole grain near the start of the ingredient list.
4. Make the switch gradually if you prefer a mix of textures.

## Talk to a clinician first

With coeliac disease, choose gluten free whole grains such as brown rice and certified gluten free oats.

## Putting it into practice

### Start now

- 1 minute: Choose one staple you eat often and its swap: white bread to wholemeal, white rice to brown, or sugary cereal to oats.
- 5 minutes: Compare two bread or cereal ingredient lists for whole grains near the start; check gluten labeling if you have coeliac disease.
- 15 minutes: Prepare a wholegrain breakfast you can repeat, such as plain oats with milk or a suitable fortified alternative; follow cooking instructions.
- 30 minutes: Start a brown rice meal: prepare vegetables while the rice cooks, following its packet timing even if it needs longer than 30 minutes.

### What it looks like

- Use half white and half wholewheat pasta while getting used to the texture.
- Have plain oats instead of a sugary breakfast cereal.
- Try brown rice in your usual rice dish.

### Common mistakes

- Do not rely on brown color or 'multigrain': check that a whole grain appears near the start of the ingredients.
- With coeliac disease, do not use ordinary wheat or oats: choose brown rice or certified gluten free oats.

### A structured start

**Make one grain swap stick**

1. Week 1: Try one suitable wholegrain breakfast or bread.
2. Week 2: Try wholegrain pasta or brown rice in a familiar dinner, mixing textures if helpful.
3. Week 3: Keep your preferred swaps and check ingredient lists when buying replacements.

### Trusted how-to guides

- [Choosing Healthy Carbs](https://www.cdc.gov/diabetes/healthy-eating/choosing-healthy-carbs.html), CDC

## Sources

- [Whole Grain Intake and Mortality From All Causes, Cardiovascular Disease, and Cancer](https://pubmed.ncbi.nlm.nih.gov/27297341), Circulation, 2016 (Tier 2 study)
- [Choosing Healthy Carbs](https://www.cdc.gov/diabetes/healthy-eating/choosing-healthy-carbs.html), CDC, 2024 (Tier 1 guideline)

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General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.

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