Healthy Whole Grains You Should Include in Your Diet

Most dietitians consider whole wheat food healthier than refined grains because all of the vitamins, minerals, and nutrients are intact in the germ, bran, and endosperm of the kernels.

Examples of whole grain food include bread, pasta, cereals, grain snacks, and flours. For a healthy diet, doctors recommend that at least a half of your daily grain consumption is made up of 100% whole grains.

These are the ingredients you need to find on the labels to make sure that the whole wheat food you’re eating is the real deal.

Wheat is high in gluten and is usually made into pasta and bread.

Brown Rice, as well as red, purple, and black rice, are considered whole grain because the germ and bran have not been removed. They can be easily digested even by infants and are also gluten-free.

Rye, sometimes labeled rye berries, contains a high level of fiber in both its bran and endosperm, that is why it has a low glycemic index level.

Amaranth is known for its high protein content and gluten-free characteristics.

Freekeh, also known as durum, farik or frikeh, is harvested while still young, then rubbed and roasted to make it easier to cook.

Barley is among the oldest cultivated grains and can adapt to any climate. It’s rich in fiber, copper, manganese, and selenium, but is difficult to prepare and is slow-cooking.

Buckwheat isn’t a grain, but a rhubarb, so it’s ideal for gluten-free diets. It can adapt to poor soils and is a hardy plant resistant to most pests.

Einkorn is the oldest known wheat variety and is high in protein, potassium, beta-carotene, and phosphorus.

Bulgur is easy to cook, because it’s the result of wheat kernels that have been cleaned, dried, boiled, and ground.

Quinoa isn’t a grain, but is related to beets and Swiss chard. It’s commonly found in salads and cereals and is rich in essential amino acids.

Farro or Emmer is another ancient wheat and is the main ingredient for the semolina flour.

Corn is a cheaper and healthier substitute to rice, plus it’s rich in fiber and antioxidants.

Kañiwa is rich in protein and has complete amino acids. It’s also much easier to prepare than its cousin quinoa.

Millet, which includes foxtail, pearl, proso, finger or ragi, and fonio, can be used in various dishes and even beverages. It’s also gluten-free and high in antioxidants and proteins.

Oats can be processed and not lose both its germ and bran, so oat flour and oats are still whole grain food. They contain beta-glucan and avenanthramides.

Sorghum or Milo can be used for flour, beer, popcorn, porridge, and baked food. It’s gluten-free and an ideal whole grain substitute for individuals who are gluten intolerant or have celiac disease.

Teff is easy to grow and has a high iron and calcium content.

Spelt has higher protein content than most wheat, but is rarely cultivated commercially.

Triticale is a hybrid of rye and durum wheat recommended to consumers who like organic food.

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