11 Healthiest Whole Grains You Should Be Eating
A low intake of whole grains has actually been the leading dietary risk factor for death and disease in the US, a study was published in 2019 in The Lancet. The reason behind this is that people usually reach for the wrong carbs, such as refined carbohydrates in white bread, candy, cookies, sugary cereals, and other treats and drinks.
Including the healthy whole grains in your diet can help prevent heart disease, diabetes, colon cancer, and sometimes asthma and Alzheimer’s. Every nutritious diet includes 100% whole grains as the key component. The whole grains are the healthier choice which will not disrupt your whole schedule, if you start slow by cutting on refined grains ingredients.
These 11 grains are worth keeping at the top of your shopping list :
This is easily found in bread and pasta products, do remember to look at the label “100% whole wheat”. Also make sure that the whole grain content is at the top of the list, with each serving providing at least 2 to 3 grams of fibre.
Oats are rich in avenanthramide, an antioxidant that protects the heart. While shopping for oats, you can be rest assured that oats in the ingredient list will definitely contain whole grains. But instant oats may not have whole grain, instead, it may contain high-fructose corn syrup, hence avoid them. Always go for the old fashioned one and use some honey or a little fruit to make it tasty.
The fact to be known about white rice is that a good amount of about 75% of nutrients are leftover in the milling-room floor, like the best of all antioxidants, magnesium, phosphorus, and Vitamins B contained in healthy bran and germ are lost. Therefore, always opt for brown rice, which includes brown aromatic varieties like basmati and jasmine. The other exotic types of rice are red and black rice, both of which are whole grains and high on antioxidants. A grass, wild rice gets into the whole grain category, and is rich in B vitamins, such as niacin and folate.
Nutritional research says that rye has more nutrients per 100-calorie serving than any other whole grain. It has four times more fibre than standard whole wheat and provides nearly 50% of your daily need of iron. The problem is that refined flour is used in most rye and pumpernickel bread in groceries stores. Hence, look for ‘whole rye’ topping the list of ingredients, in order to get health benefits.
This is an Arabic grain low on carbs, an ancient wheat that has up to four times more fibre than brown rice. Freekeh kernels are harvested when young and roasted. They contain more vitamins and minerals, such as immune-boosting selenium, in comparison to other grains. Freekah is supposed to act like a prebiotic, stimulating healthy bacteria to aid better digestion. This is easily available in Middle Eastern markets, natural food stores and Amazon.
A study says that people who ate half-cup whole barley for a period of five weeks, had reduced cholesterol bu about 10% compared to those who didn’t. Prepare a side dish by adding some raisins and apricots to quick-cooking barley, make sure they are whole-grain barley, not pearled which signifies that bran and germ have been removed.
This whole grain along with quinoa, amaranth, and sorghum can be tolerated only by people living with celiac disease. It is one of the best sources of magnesium, a magic mineral that can reduce PMS syndrome to improve nerve functioning. It also has magnesium which boosts brainpower.
Bulgar is considered a whole grain in spite of the fact that 5% of its bran is removed while processing. The grain is used to make tabbouleh salad, which is an excellent source of iron and magnesium. The power source of fibre and protein can be used in salads and soups. A cup contains about 75% of dietary fibre and 25% of the protein that is needed daily.
This ancient power food is a seed and not a grain, is packed with more protein than other grains. Each uncooked cup has 522 milligrams of omega-3 fatty acids, is usually liked because of its nutty flavour.
Most couscous is found in the form of pasta made from refined wheat flour, therefore when you buy it, look for the whole-wheat kind. The whole-wheat type can fetch 5 additional grams of fibre per serving.
Corn is very healthy when it is whole, since it is a source of B vitamins, magnesium, and phosphorus. It can increase gut flora and hence ward off diabetes, heart disease and chronic inflammation. Yellow corn is high on antioxidants. The best way to eat corn is popcorn, which can be easily made at home on a stove or a microwave.