If You Only Eat One Type of Grains, Science Confirms This Should Be It

There's a lot of conflicting information about grains. The USDA insists whole grains are a crucial part of a balanced diet and a great way to boost fiber intake, yet they fall onto the list of banned foods on the keto diet. So are grains actually healthy?

It turns out that not all grains are nutritionally equal. Business Insider chose the most common types of whole grains, measured equal servings, and then compared them based on nutrient density or the "amount of good stuff you get for each calorie you eat."

Intriguingly, oatmeal emerged as the top whole grain to add to your diet. Rolled oats, when cooked into oatmeal, were found to pack the most nutrients per calorie than any other grain on the list, including quinoa, rice, and barley. "A half-cup of oatmeal provides 38% of your daily iron intake, 17% of your daily vitamin B6 intake, and lots of fiber, protein, and calcium," Business Insider reports.

As for the type of grain that's best avoided? Its team suggests it might be worth skipping wild rice. The chewy gray grains might be low in calories, but they also have very little nutritional quality. Stock up on these cooking essentials to add oatmeal to your morning routine.