Best Grains For Health



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1. Barley. Barley is traditionally served in soups, salads, grain bowls, and more. It contains a higher amount of dietary fiber than any of the other grain, plus it has an array of phytochemicals and the soluble fiber beta-glucan.
2. Quinoa. This South American grain typically cooks in just 15 minutes, which makes it a much-loved ingredient for those who meal prep. Quinoa is super nutritious, too: It's a source of complete vegetable protein because it contains all essential amino acids.
3. Amaranth. Amaranth is a small-sized, gluten-free whole grain. The protein content of amaranth ranges from 14 percent to 15 percent, higher than both buckwheat and rye.
4. Buckwheat. This gluten-free whole grain is typically eaten as cereal (kasha), used in Japanese noodles (soba noodles) and in granola, pancakes, or crepes.
5. Teff. Here's an easy way to remember teff: It's the tiniest grain of all, and the main ingredient in Ethiopian Injera bread. It's one of the highest protein grains, alongside amaranth.
6. Oats. Oats contain polyphenols, which act as antioxidants and are a powerful anti-inflammatory agent. They are also high in beta-glucan, a type of soluble fiber that helps lower LDL (bad) cholesterol and may reduce the risk of some type of cancers.
7. Farro. Farro is a well-known grain in Italy and the Mediterranean. There are two main types: Traditional farro (that isn't processed) and pearled farro (that's processed to make it quicker to cook).
8. Bulgur Wheat. Most people know bulgur as the main ingredient in tabbouleh salad. A quarter cup uncooked is 160 calories, 34 grams of carbs, 5 grams dietary fiber, and 5 grams protein.
9. Freekeh. Freekeh has a chewy texture and is great for salads or as a side dish. A quarter cup uncooked is 160 calories, 6 grams fiber, and 7 grams of protein.
10. Wild Rice. This style of rice has more protein and fiber than brown rice. A quarter cup uncooked is 160 calories, 35 grams of carbohydrates, 3 grams dietary fiber, and 4 grams of protein.

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