What are the popular healthy grains? to Include in Your Diet

What are the popular healthy grains?

A Sample Meal Plan with Proper Breakfast, Lunch, Dinner for Weight Loss

Healthy Grains to Include in Your Diet :

Rice and wheat are the most common grains that people consume, but they are not the only ones. There are many other healthy grains that offer a variety of nutrients, flavors and textures. Here are some of them:

Amaranth: Amaranth is a gluten-free grain that is high in protein, fiber, iron, calcium and antioxidants. It has a nutty flavor and a chewy texture. You can cook it like rice or pop it like popcorn. Amaranth can be used to make porridge, salads, soups, breads and desserts1.

Barley: Barley is a whole grain that contains soluble fiber, which can help lower cholesterol and blood sugar levels. It also has beta-glucan, a type of fiber that boosts the immune system and fights infections. Barley has a mild flavor and a chewy texture. You can use it to make soups, stews, salads, risotto and pilaf2.

Buckwheat: Buckwheat is not related to wheat, but it is a gluten-free grain that is rich in protein, fiber, magnesium, manganese and flavonoids. Flavonoids are plant compounds that have anti-inflammatory and antioxidant effects. Buckwheat has a nutty flavor and a soft texture. You can use it to make pancakes, crepes, noodles, porridge and granola3.

Corn: Corn is a whole grain that is high in carbohydrates, fiber, vitamin C, folate and carotenoids. Carotenoids are plant pigments that have antioxidant and anti-cancer properties. Corn has a sweet flavor and a crunchy texture. You can use it to make tortillas, popcorn, polenta, cornbread and muffins3.

Kaniwa: Kaniwa is a gluten-free grain that is similar to quinoa, but smaller and darker. It is high in protein, iron, calcium and zinc. It has a nutty flavor and a fluffy texture. You can use it to make salads, soups, burgers and desserts3.

Millet: Millet is a gluten-free grain that is high in protein, fiber, magnesium, phosphorus and B vitamins. It has a mild flavor and a light texture. You can use it to make porridge, breads, cakes, cookies and pilaf3.

Oats: Oats are a whole grain that are high in protein, fiber, iron, zinc and beta-glucan. They have a creamy flavor and a soft texture. You can use them to make oatmeal, granola bars, muffins and cookies2.

Quinoa: Quinoa is a gluten-free grain that is high in protein, fiber, iron, magnesium and antioxidants. It has a nutty flavor and a fluffy texture. You can use it to make salads, soups, burgers, casseroles and desserts1.

Rice: Rice is a whole grain that is high in carbohydrates, fiber and B vitamins. It has a neutral flavor and a sticky texture. You can use it to make sushi, fried rice, rice pudding and rice cakes2. Brown rice is more nutritious than white rice because it retains the bran and germ.

Teff: Teff is a gluten-free grain that is high in protein, fiber, calcium, iron and resistant starch. Resistant starch is a type of fiber that helps regulate blood sugar levels and feed beneficial gut bacteria. Teff has a nutty flavor and a fine texture. You can use it to make porridge, breads (such as injera), pancakes and cookies3.

Wheat: Wheat is a whole grain that is high in carbohydrates, protein, fiber and B vitamins. It has a mild flavor and a chewy texture. You can use it to make breads (such as whole wheat), pastas (such as whole wheat), noodles (such as udon), couscous (such as whole wheat), bulgur (such as tabbouleh) and semolina (such as pasta)2. Whole wheat is more nutritious than refined wheat because it contains the bran and germ.

Content Source Courtesy:

Learn more:

1. healthline.com

2. mayoclinic.org

3. insteading.com

4. ndtv.com