Table content.List of Foods in the Grain Group.About Vitamins and Minerals in Whole Grains.Foods sources.18 Health Benefits of Whole Grains.The 5 Best Whole Grains For Weight Loss.Healthy Whole-GrainBreakfast Recipes.Get to Know 6 Great Grains, Diabetes Forecast.
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.
Grains are divided into 2 subgroups, Whole Grains and Refined Grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain productsare white flour, de-germed cornmeal, white bread, and white rice.
Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word "enriched" is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.
List of Foods in the Grain Group
Grains are the fruits of single-seeded grasses like barley, wheat and rye. Although grain-based foods make up a majority of the American diet, many are made from refined grains like white flour, which are low in nutritional value. Breads, cereal and pasta are among the many food products made from grains but you should choose whole-grain types for at least half of your grain servings.
Bread, Rolls and Buns
Bread is made from grains like wheat, rye and rice. White bread is made from refined grains, while whole wheat, rye and others contain unrefined grains. Bread and buns made from whole grains are much more nutritious than those made from refined grains. According to the U.S. Department of Agriculture, it may be necessary to check the ingredient list to determine whether bread contains whole grains, as caramel color is sometimes added to white bread to give it the appearance of whole wheat.
Noodles and Pasta
Pastas like spaghetti and macaroni are made from grains such as wheat and barley. According to the National Pasta Association, pasta comes in many different shapes, such as elbow, wheel or shell macaroni, as well as angel hair pasta, egg noodles and linguine. As with bread, it is necessary to read the ingredient list to determine the actual grain content of various pastas.
Cereal
Both hot and cold cereals are made primarily from grains. Wheat is the most common grain in breakfast cereals, although they may also contain corn, rice, barley and other grains. Oatmeal is made from oats, while cold cereals often contain a combination of grains. Although oat bran is not technically a grain, it is often added to cereals for its high fiber content.
Snacks
A popular low-fat snack food, pretzels are made from wheat and other grains. Both soft and crunchy pretzels contain wheat, usually in its refined form. Most pretzels are similar in shape, but other variations exist, such as stick, loop and letter shapes. Other grain-based snacks make good, healthy additions to your diet. Examples include popcorn, especially when cooked in hot air without added butter or oil, and snacks such as chips and cheesy snacks that are baked rather than fried.
Crackers
Crackers made from whole and refined flour belong to the grain group. Crackers containing refined grains are usually made from wheat flour, while whole grain crackers may contain wheat, rye or a multi-grain mixture of several different types of grains.
Micronutrients & Macronutrients in Grains
Grains are seeds of various grass plants. Examples include wheat, rice, corn, rye, barley, quinoa and oats. The U.S. Department of Agriculture recommends that whole grains should make up at least half of your daily consumption of grain foods. Whole grains have more natural nutrients because they have the outer bran and inner germ layer. Refined grains made with just the starchy, white endosperm layer are fortified with vitamins, but they contain less fiber.
Protein
Grains are incomplete proteins, meaning they are low in at least one essential amino acid. Eating a balanced, varied diet ensures that you eat all the essential amino acids at an adequate level. This is especially important for vegetarians, who rely on grains and legumes for protein sources. Quinoa is one of the highest grains for protein content. One cup of cooked quinoa provides around 8 g of protein.
B Vitamins
Micronutrients include vitamins and minerals. Humans need these in smaller quantities than macronutrients, and micronutrients do not provide energy. Grains are a rich source of the B vitamins, which include thiamin, riboflavin, folate, niacin and vitamin B6. B vitamins are important for the metabolism of proteins, fat and carbohydrates for energy. Folate is also especially important for pregnant females, as the fetus requires extra folate for growth and development. Whole grains contain these vitamins naturally, and refined grains are fortified with B vitamins.
Minerals
Grains provide minerals such as iron, magnesium and selenium. Iron is a mineral used in oxygen transportation in the blood. Iron deficiency, called anemia, is common in adolescent females and females in childbearing years. Those at risk for anemia should eat foods high in iron, such as grains and red meat. Magnesium is used in the body for muscle contractions and energy production. Selenium acts like an antioxidant in the body to fight off free radical production.
About Vitamins and Minerals in Whole Grains
Grain, often referred to as cereal grain, describes the fruit seed of oats, wheat, barley, rice, maize and rye. Grains serve as a good source of carbohydrates, the type of macronutrient the body uses for energy. Because the outermost portion of the grain, the bran and germ, contain the majority of the vitamins and minerals, eating whole grains that contain the bran, germ and endosperm intact is healthier than eating refined grains that have the bran and germ removed.
B Vitamins
The complex of B vitamins includes eight different vitamins. Whole grains serve as a good source of several B vitamins, including thiamin, riboflavin, niacin and folate. Thiamin, riboflavin and niacin help your body efficiently break down carbohydrates to use for energy. Folic acid, also known as folate or vitamin B-9, supports the formation and maintenance of new cells. Getting the recommended 400 mcg of folic acid per day, according to the Institute of Medicine's Food and Nutrition Board, is especially important for women of child-bearing age, as a deficiency may cause birth defects during the early weeks of pregnancy.
Selenium
Nutritionists classify selenium as an essential trace mineral since you only need a small amount each day. The selenium content of foods varies based on the content of the soil within which the food is growing. Your body uses selenium to produce specialized proteins known as selenoproteins that function as antioxidants – substances that protect cells from damage caused by negatively charged particles in the body. A serving of whole wheat and rice each provides 15 percent of the daily recommended value of selenium.
Potassium
Whole grains contain potassium, an essential mineral that supports normal heart function. Potassium functions as an electrolyte, which means it helps to transmit electrical impulses between nerves. This makes it important for normal muscle contractions, including the heart muscle. Consuming the recommended daily intake of potassium may help control blood pressure.
Magnesium
Whole grains serve as a good source of magnesium. Approximately 50 percent of the magnesium in your body helps build strong bones, and the remaining portion supports normal muscle and nerve function, regulates blood sugar levels, supports a healthy immune system and maintains a normal blood pressure, according to the Office of Dietary Supplements.
Iron
Whole-grain foods contribute to your daily intake of iron. Your body needs iron to produce proteins and enzymes necessary for normal functions. Approximately two-thirds of the iron in your body is found in hemoglobin – the protein in red blood cells responsible for carrying oxygen to the cells throughout your body. Although the iron in whole grains is classified as non-heme iron -- a type of iron the human body absorbs less efficiently than sources of heme iron, such as meat -- it still contributes to the daily recommended intake of iron.
Sources of Whole Grain Rye
Rye is not as familiar to most American consumers as whole wheat or oat, but it is available in most supermarkets as pre-sliced bread, often partially flavored with caraway seeds. Whole grain rye is commonly found in bread mixes or recipes originating from Scandinavia and Northern Europe, but breads are not the only potential source of whole grain rye. The Whole Grains Council states that rye berries make great additions to rice, soups and salads. Whole grain rye is also available in many health food stores in cracked or whole grain form or as flakes.
Carbohydrates
Carbohydrates are one of the main nutrients in our diet. They help provide energy for our body. There are three main types of carbohydrates found in foods: sugars, starches, and fiber.
People with diabetes often need to count the amount of carbohydrates they eat.
Function
Your body needs all three forms of carbohydrates to function properly.
Sugars and starches are broken down by the body into glucose (blood sugar) to be used as energy.
Fiber is the part of food that is not broken down by the body. Fiber helps you to feel full and can help you stay at a healthy weight.
There are two types of fiber. Insoluble fiber adds bulk to your stools so you stay regular. Soluble fiber helps lower cholesterol levels and can help improve blood glucose control.
Food Sources
Many different types of foods contain one or more type of carbohydrate.
SUGARS
Sugar occurs naturally in these nutrient-rich foods:
FruitsMilk and milk products
Some foods have added sugar. Many packaged and refined foods contain added sugar. These include:
CandyCookies, cakes, and pastriesRegular (non-diet) carbonated beverages, such as sodaHeavy syrups, such as those added to canned fruit
Refined foods with added sugar provide calories, but they lack vitamins, minerals, and fiber. Because they lack nutrients, these foods provide "empty calories" and can lead to weight gain. It's best to eat foods without added sugar.
Starches
These nutrient-rich foods are high in starch. Many are also high in fiber:
Canned and dried beans, such as kidney beans, black beans, pinto beans, black-eyed peas, split peas, and garbanzo beansStarchy vegetables, such as potatoes, corn, green peas, and parsnipsWhole grains, such as brown rice, oats, barley, and quinoa
Refined grains, such as those found in pastries, white bread, crackers, and white rice also contain starch. However, they lack B vitamins and other important nutrients unless they are marked "enriched." Foods made with refined or "white" flour also contain less fiber and protein than whole-grain products, and do not help you feel as satisfied.
fiber
High-fiber foods include:
Whole grains, such as whole wheat and brown rice as well as whole-grain breads, cereals, and crackersBeans and legumes, such as black beans, kidney beans, and garbanzo beansVegetables, such as broccoli, Brussels sprouts, corn, potato with skinFruits, such as raspberries, pears, apples, and figsNuts and seeds
Most processed and refined foods, enriched or not, are low in fiber.
18 Health Benefits of Whole Grains
You've heard whole grains are healthy. But why? Here's the lowdown on why you should be eating them.
GOOD-FOR-YOU GRAINS
Some popular diet books say you should ditch wheat or gluten to shed pounds. But the USDA recommends eating grains daily, and at least half of those should be whole grains. Unless you have celiac disease, gluten intolerance, or another reason to cut back, you don't want to miss out on the health benefits of whole grains. "You’re getting fiber, a healthy plant-based protein, vitamins, minerals, and a variety of phytochemicals that will improve your health," says Lilian Cheung, DSc, RD, a lecturer in nutrition at the Harvard School of Public Health. So read on to find out what exactly is considered a whole grain, how to find them, and why you should eat them.
WHAT ARE WHOLE GRAINS, ANYWAY?
Whole grains have all of the parts of the original kernel—bran, germ, and endosperm—in the original proportions, explains Keri Gans, a registered dietician in New York City. In refined grains, the bran and germ are stripped away. (Look for the word "whole"—either whole grain or whole wheat.) Also make sure the grain is one of the first three ingredients listed on the label, advises Wesley Delbridge, RD, a spokesperson for the Academy of Nutrition and Dietetics. A "whole grain" stamp from the Whole Wheat Council indicates there's at least half a serving of whole grain inside. And don't be fooled by bread that looks healthy because it's brown. It may just be colored with molasses or brown sugar.
WHOLE GRAINS CAN CONTAIN A LOT OF FIBER
Fiber is one big reason to eat whole grains. Adults need about 25 to 35 grams of fiber daily, and whole grains contain two types—soluble and insoluble—which are both beneficial to your health. You'll get 5.8 grams of fiber in two slices of dark rye bread, but only 1.9 grams from the same amount of white bread. And you'll get 5.5 g of fiber per 1/2 cup uncooked brown rice compared with 2 grams in uncooked white rice (which is not a whole grain), and only 0.7 in a serving of instant rice. Because it digests slowly, fiber also helps you feel fuller longer. And fiber's health benefits are well known—it can help control blood sugar, lower LDL or "bad" cholesterol, and reduce colon cancer risk. Not all whole grains are high in fiber, though. Focus on oats, barley and bulgur, says Delbridge.
THEY HELP DIGESTION
Whole grains have other digestive benefits as well. The fiber content keeps bowel movements regular (studies have shown that people who eat more fiber need fewer laxatives). And they help ward off diverticulosis, the condition in which little pouches form in the colon wall, causing inflammation, constipation, diarrhea, and pain. Fiber is responsible for much of the benefit, but whole grains also contain lactic acid, which promotes "good bacteria" in the large intestine. These organisms aid digestion, promote better nutrition absorption, and may even beef up the body's immune system.
THEY CAN HELP LOWER CHOLESTEROL
Whole grains not only help prevent your body from absorbing "bad" cholesterol, they may also lower triglycerides, both of which are major contributors to heart disease. In fact, whole grains lower the risk of heart disease overall. One study found that women who ate 2-3 servings of whole grain products daily were 30% less likely to have a heart attack or die from heart disease compared with women who ate less than one serving a week. "Any form of whole grain—including whole wheat, oats, brown rice, barley, corn, quinoa, rye, buckwheat, and millet—will confer benefits for heart health," says Cheung. "When it comes to oatmeal, steel-cut is better than instant."
THEY LOWER BLOOD PRESSURE
The heart benefits of whole grains don't stop with cholesterol and triglycerides. They also lower blood pressure, one of the most important risk factors for heart disease. One study found a 19% lower risk of hypertension among men who ate more than 7 servings of whole grain breakfast cereal a week compared with those who ate one or less. A study of women also found a benefit. "Eating whole grains instead of refined grains substantially lowers blood cholesterol...triglycerides, blood pressure, and insulin levels," says Cheung. "Any of these changes would be expected to reduce the risk of heart disease."
THEY CAN HELP CONTROL WEIGHT
People who eat a lot of whole grains are more likely to keep their weight in check and less likely to gain weight over time than those who eat refined grains. In one study, women who consumed the most wheat germ, brown rice, dark bread, popcorn, and other whole grains had a 49% lower risk of "major weight gain" over time compared with women who favored doughnuts and white bread. Over the span of 12 years, middle-aged men and women who ate a diet high in fiber gained 3.35 pounds less than those with who went for refined products.
THEY REDISTRIBUTE FAT
Even if eating whole grains doesn't actually make you lose weight, studies have shown that it can help you cut down on the amount of body fat you have and lead to a healthier distribution of that fat. Specifically, eating whole grains can leave you with less belly fat—what scientists kindly call "central adiposity"—which increases your risk of diabetes and other health woes.
THEY MAKE YOU FEEL FULL
One way whole grains may help you control your weight is by making you feel fuller than refined grains such as cookies or white bread. "Whole grains take longer to digest and have a more satiating effect," says Gans, who is also author of The Small Change Diet. This could also help keep your portions under control. Try rye or protein-packed quinoa to get maximum fullness.
THEY HELP REGULATE BLOOD SUGAR
One of the main benefits of whole grains is that compared to refined grains, they help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetes, among other things. Women in one study who ate 2-3 servings of whole grains a day had a 30% lower risk of diabetes than women who ate little or no whole grain products. One analysis found a 32% lower risk of diabetes in people who ate 3 or more servings a day of whole grains versus a 5% risk reduction in those who ate refined grains. Something as simple as swapping one third of a serving of cooked white rice a day (about 2 ounces) for brown rice was associated with a 16% decline in type 2 diabetes risk. "Eating whole grains has been proven to have a protective effect against type 2 diabetes, so they are a smart choice for people with pre-diabetes or high risk of diabetes," says Cheung.
SOME GRAINS DELIVER CALCIUM
Although whole grains aren't generally an abundant source ofe calcium, one grain—a form called teff that is common in Ethiopia—does provide some calcium. One cup of cooked teff has about 123 milligrams of calcium, similar to a half cup of cooked spinach. Also look for calcium in broccoli, milk, yogurt, and cheese and in fortified juice and cereals. Adult men and women should get 1,000 milligrams of calcium a day, according to the National Institutes of Health. Calcium is important for bone health.
SOME GRAINS OFFER VITAMIN C
As with calcium, whole grains aren't your first go-to source for vitamin C, but you can get some of your recommended daily allowance from the whole grain known as amaranth. This grain, originating in Mexico and Peru, is also high in other vitamins and minerals including iron and packs a lot of protein, keeping you full longer. As for other sources of vitamin C, load up on cantaloupe, citrus fruits, broccoli, and tomatoes.
THEY ARE A GOOD SOURCE OF B VITAMINS
Whole grains are rich in the B vitamins thiamin, riboflavin, and niacin, all of which are involved with metabolism. Another B vitamin, folate (folic acid), helps the body form red blood cells and is critical for preventing birth defects in babies. Whole grains can help, but women who are pregnant or thinking about getting pregnant need to take a multivitamin with 400 micrograms of folic acid a day. Bran is one good source of B vitamins, says Delbridge, who holds an adjunct faculty position at Arizona State University.
THEY DELIVER ESSENTIAL MINERALS
Along with vitamins, whole grains are a great source of the minerals our bodies need to stay healthy. These include iron, which transports oxygen throughout the body and helps prevent anemia; magnesium, which builds bones; and selenium that protects against oxidation. They also contain zinc, necessary to keep your immune system in fighting shape.
THEY MAY REDUCE ASTHMA RISK
Eating whole grains early in life may ward off asthma and other allergic conditions. One study found that children who were introduced to oats as infants were less likely to have asthma or allergic rhinitis by the time they turned five. A Dutch study reported similar findings among children aged 8-13. An overall healthy diet with more whole grains, fruits and vegetables and less meat, and refined foods may reduce asthmatic wheezing.
THEY CUT MARKERS OF INFLAMMATION
Asthma is one inflammatory condition that may be eased by consuming whole grains, but there could be others as well. One study found that whole grain barley, brown rice, or a combination of the two reduced markers of inflammation in the gut. Whole grains may also cut levels of C-reactive protein, a marker of inflammation that has been linked not only with heart disease and type 2 diabetes but also problems in pregnancy such as premature birth, preeclampsia and fertility problems.
THEY MAY EVEN LOWER CANCER RISK
Evidence is emerging that whole grain consumption may lower the risks of certain cancers, such as colorectal, breast, and pancreatic cancer. Although the evidence is mixed at this point, what will definitely lower your risk of cancer, says Delbridge, is eating a diet that includes not only whole grains but lots of fruits and vegetables and not a lot of meat or processed foods.
THEY MAY PROTECT YOUR TEETH AND GUMS
In a study of almost 35,000 male health professionals aged 40-75, participants who consumed the highest amounts of whole grain were 23% less likely to get gum disease than those who stayed away from whole grains. This was true even after taking into account other factors like smoking, age, and body size. Since gum disease is linked to inflammation and other health conditions like heart disease, this is about more than just a pretty smile.
THEY MAY HELP YOU LIVE LONGER
Not only will whole grains help you live better, they may also help you live longer. One study of more than 40,000 postmenopausal women found that women who consumed 4-7 servings a week of whole grains had a 31% lower risk of dying from causes other than cancer or heart disease when compared with women who had few or no whole grains in their diet. And it worked in men, too, with another study finding that men who consumed 1 or more servings a day of whole-grain cereal had a 17% reduced risk of dying than those who never or hardly ever ate it.
THEY CONTAIN RESISTANT STARCH
Carbs can be good for you. The trick is to find the right kind of carb and Resistant Starch is one. It's a carb that acts more like a fiber. Because it's not easily digested, it moves slowly through your digestive system burning more fat, stoking the hormones that make you feel full, maintaining your insulin in good working order and keeping blood sugar and cholesterol levels down. Try for 10 to 15 grams daily. Oatmeal, pearl barley and brown rice are all good whole grain sources of Resistant Starch, which is also found in green bananas and other non-grain foods.Most processed and refined foods, enriched or not, are low in fiber.
18 Health Benefits of Whole Grains
You've heard whole grains are healthy. But why? Here's the lowdown on why you should be eating them.
GOOD-FOR-YOU GRAINS
Some popular diet books say you should ditch wheat or gluten to shed pounds. But the USDA recommends eating grains daily, and at least half of those should be whole grains. Unless you have celiac disease, gluten intolerance, or another reason to cut back, you don't want to miss out on the health benefits of whole grains. "You’re getting fiber, a healthy plant-based protein, vitamins, minerals, and a variety of phytochemicals that will improve your health," says Lilian Cheung, DSc, RD, a lecturer in nutrition at the Harvard School of Public Health. So read on to find out what exactly is considered a whole grain, how to find them, and why you should eat them.
WHAT ARE WHOLE GRAINS, ANYWAY?
Whole grains have all of the parts of the original kernel—bran, germ, and endosperm—in the original proportions, explains Keri Gans, a registered dietician in New York City. In refined grains, the bran and germ are stripped away. (Look for the word "whole"—either whole grain or whole wheat.) Also make sure the grain is one of the first three ingredients listed on the label, advises Wesley Delbridge, RD, a spokesperson for the Academy of Nutrition and Dietetics. A "whole grain" stamp from the Whole Wheat Council indicates there's at least half a serving of whole grain inside. And don't be fooled by bread that looks healthy because it's brown. It may just be colored with molasses or brown sugar.
WHOLE GRAINS CAN CONTAIN A LOT OF FIBER
Fiber is one big reason to eat whole grains. Adults need about 25 to 35 grams of fiber daily, and whole grains contain two types—soluble and insoluble—which are both beneficial to your health. You'll get 5.8 grams of fiber in two slices of dark rye bread, but only 1.9 grams from the same amount of white bread. And you'll get 5.5 g of fiber per 1/2 cup uncooked brown rice compared with 2 grams in uncooked white rice (which is not a whole grain), and only 0.7 in a serving of instant rice. Because it digests slowly, fiber also helps you feel fuller longer. And fiber's health benefits are well known—it can help control blood sugar, lower LDL or "bad" cholesterol, and reduce colon cancer risk. Not all whole grains are high in fiber, though. Focus on oats, barley and bulgur, says Delbridge.
THEY HELP DIGESTION
Whole grains have other digestive benefits as well. The fiber content keeps bowel movements regular (studies have shown that people who eat more fiber need fewer laxatives). And they help ward off diverticulosis, the condition in which little pouches form in the colon wall, causing inflammation, constipation, diarrhea, and pain. Fiber is responsible for much of the benefit, but whole grains also contain lactic acid, which promotes "good bacteria" in the large intestine. These organisms aid digestion, promote better nutrition absorption, and may even beef up the body's immune system.
THEY CAN HELP LOWER CHOLESTEROL
Whole grains not only help prevent your body from absorbing "bad" cholesterol, they may also lower triglycerides, both of which are major contributors to heart disease. In fact, whole grains lower the risk of heart disease overall. One study found that women who ate 2-3 servings of whole grain products daily were 30% less likely to have a heart attack or die from heart disease compared with women who ate less than one serving a week. "Any form of whole grain—including whole wheat, oats, brown rice, barley, corn, quinoa, rye, buckwheat, and millet—will confer benefits for heart health," says Cheung. "When it comes to oatmeal, steel-cut is better than instant."
THEY LOWER BLOOD PRESSURE
The heart benefits of whole grains don't stop with cholesterol and triglycerides. They also lower blood pressure, one of the most important risk factors for heart disease. One study found a 19% lower risk of hypertension among men who ate more than 7 servings of whole grain breakfast cereal a week compared with those who ate one or less. A study of women also found a benefit. "Eating whole grains instead of refined grains substantially lowers blood cholesterol...triglycerides, blood pressure, and insulin levels," says Cheung. "Any of these changes would be expected to reduce the risk of heart disease."
THEY CAN HELP CONTROL WEIGHT
People who eat a lot of whole grains are more likely to keep their weight in check and less likely to gain weight over time than those who eat refined grains. In one study, women who consumed the most wheat germ, brown rice, dark bread, popcorn, and other whole grains had a 49% lower risk of "major weight gain" over time compared with women who favored doughnuts and white bread. Over the span of 12 years, middle-aged men and women who ate a diet high in fiber gained 3.35 pounds less than those with who went for refined products.
THEY REDISTRIBUTE FAT
Even if eating whole grains doesn't actually make you lose weight, studies have shown that it can help you cut down on the amount of body fat you have and lead to a healthier distribution of that fat. Specifically, eating whole grains can leave you with less belly fat—what scientists kindly call "central adiposity"—which increases your risk of diabetes and other health woes.
THEY MAKE YOU FEEL FULL
One way whole grains may help you control your weight is by making you feel fuller than refined grains such as cookies or white bread. "Whole grains take longer to digest and have a more satiating effect," says Gans, who is also author of The Small Change Diet. This could also help keep your portions under control. Try rye or protein-packed quinoa to get maximum fullness.
THEY HELP REGULATE BLOOD SUGAR
One of the main benefits of whole grains is that compared to refined grains, they help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetes, among other things. Women in one study who ate 2-3 servings of whole grains a day had a 30% lower risk of diabetes than women who ate little or no whole grain products. One analysis found a 32% lower risk of diabetes in people who ate 3 or more servings a day of whole grains versus a 5% risk reduction in those who ate refined grains. Something as simple as swapping one third of a serving of cooked white rice a day (about 2 ounces) for brown rice was associated with a 16% decline in type 2 diabetes risk. "Eating whole grains has been proven to have a protective effect against type 2 diabetes, so they are a smart choice for people with pre-diabetes or high risk of diabetes," says Cheung.
SOME GRAINS DELIVER CALCIUM
Although whole grains aren't generally an abundant source ofe calcium, one grain—a form called teff that is common in Ethiopia—does provide some calcium. One cup of cooked teff has about 123 milligrams of calcium, similar to a half cup of cooked spinach. Also look for calcium in broccoli, milk, yogurt, and cheese and in fortified juice and cereals. Adult men and women should get 1,000 milligrams of calcium a day, according to the National Institutes of Health. Calcium is important for bone health.
SOME GRAINS OFFER VITAMIN C
As with calcium, whole grains aren't your first go-to source for vitamin C, but you can get some of your recommended daily allowance from the whole grain known as amaranth. This grain, originating in Mexico and Peru, is also high in other vitamins and minerals including iron and packs a lot of protein, keeping you full longer. As for other sources of vitamin C, load up on cantaloupe, citrus fruits, broccoli, and tomatoes.
THEY ARE A GOOD SOURCE OF B VITAMINS
Whole grains are rich in the B vitamins thiamin, riboflavin, and niacin, all of which are involved with metabolism. Another B vitamin, folate (folic acid), helps the body form red blood cells and is critical for preventing birth defects in babies. Whole grains can help, but women who are pregnant or thinking about getting pregnant need to take a multivitamin with 400 micrograms of folic acid a day. Bran is one good source of B vitamins, says Delbridge, who holds an adjunct faculty position at Arizona State University.
THEY DELIVER ESSENTIAL MINERALS
Along with vitamins, whole grains are a great source of the minerals our bodies need to stay healthy. These include iron, which transports oxygen throughout the body and helps prevent anemia; magnesium, which builds bones; and selenium that protects against oxidation. They also contain zinc, necessary to keep your immune system in fighting shape.
THEY MAY REDUCE ASTHMA RISK
Eating whole grains early in life may ward off asthma and other allergic conditions. One study found that children who were introduced to oats as infants were less likely to have asthma or allergic rhinitis by the time they turned five. A Dutch study reported similar findings among children aged 8-13. An overall healthy diet with more whole grains, fruits and vegetables and less meat, and refined foods may reduce asthmatic wheezing.
THEY CUT MARKERS OF INFLAMMATION
Asthma is one inflammatory condition that may be eased by consuming whole grains, but there could be others as well. One study found that whole grain barley, brown rice, or a combination of the two reduced markers of inflammation in the gut. Whole grains may also cut levels of C-reactive protein, a marker of inflammation that has been linked not only with heart disease and type 2 diabetes but also problems in pregnancy such as premature birth, preeclampsia and fertility problems.
THEY MAY EVEN LOWER CANCER RISK
Evidence is emerging that whole grain consumption may lower the risks of certain cancers, such as colorectal, breast, and pancreatic cancer. Although the evidence is mixed at this point, what will definitely lower your risk of cancer, says Delbridge, is eating a diet that includes not only whole grains but lots of fruits and vegetables and not a lot of meat or processed foods.
THEY MAY PROTECT YOUR TEETH AND GUMS
In a study of almost 35,000 male health professionals aged 40-75, participants who consumed the highest amounts of whole grain were 23% less likely to get gum disease than those who stayed away from whole grains. This was true even after taking into account other factors like smoking, age, and body size. Since gum disease is linked to inflammation and other health conditions like heart disease, this is about more than just a pretty smile.
THEY MAY HELP YOU LIVE LONGER
Not only will whole grains help you live better, they may also help you live longer. One study of more than 40,000 postmenopausal women found that women who consumed 4-7 servings a week of whole grains had a 31% lower risk of dying from causes other than cancer or heart disease when compared with women who had few or no whole grains in their diet. And it worked in men, too, with another study finding that men who consumed 1 or more servings a day of whole-grain cereal had a 17% reduced risk of dying than those who never or hardly ever ate it.
THEY CONTAIN RESISTANT STARCH
Carbs can be good for you. The trick is to find the right kind of carb and Resistant Starch is one. It's a carb that acts more like a fiber. Because it's not easily digested, it moves slowly through your digestive system burning more fat, stoking the hormones that make you feel full, maintaining your insulin in good working order and keeping blood sugar and cholesterol levels down. Try for 10 to 15 grams daily. Oatmeal, pearl barley and brown rice are all good whole grain sources of Resistant Starch, which is also found in green bananas and other non-grain foods.
The 5 Best Whole Grains For Weight Loss
Often, we overlook things that are right in front of us. With so much information easily available today we forget even the basics. Now I won’t be covering all foods in this article, but I will focus on one particular type of food: whole grains for weight loss.
When it comes to weight loss, there is so much confusion.
Here’s a common problem:
What foods do we eat? Which foods are good for weight loss and what foods should I avoid?
Let’s focus on whole grains for weight loss.
It is well-known that whole grains are an integral part of a healthy diet. In the Healthy Eating Plate chart created by the Harvard School of Public Health, 1/4 of the plate consists of whole grains.
Whole grains are one of the top foods most consistently linked to weight loss and better health.
You see, whole grains for weight loss not only help you to lose weight and keep it off, they also promote total health and well-being.
If you’re still wondering:
What are Whole Grains?
A grain is “whole” when three key parts are intact while processing. Below are the three parts of a whole grain:
1) Bran
The bran is the outermost part of a whole grain. The bran is the outermost layer of a grain. Because it serves to protect the grain, it is very fibrous because of its large amount of cellulose (a type of plant fibre that is hard to digest). Bran is also rich in protein, B vitamins, iron, zinc, copper, magnesium and phytonutrients.
Bran is very important for weight loss. It enables your digestive system to break down the foods that you have eaten into nutrients with greater efficiency. The fibre in bran also helps to remove cholesterol and other harmful toxins from the body. It also preserves the good health of gut bacteria.
2) Endosperm
The endosperm is the middle, largest part of a whole grain. It is also considered the starchiest part since it consists of carbohydrates and protein. The endosperm provides energy to the grain as it grows into a plant. It is this part of the whole grain that gives you energy and helps you to feel full so that you stop eating.
3) Germ
The germ is the smallest part of a whole grain. Unlike the other two parts, the germ is rich in healthy unsaturated fats. It also contains Vitamin E, B vitamins, antioxidants, phytonutrients, and trace minerals.
If you strip the grain of the bran and germ, you no longer have a whole grain. Instead, what you have is a “refined grain” that no longer has the essential nutrients and is, thus, unhealthy.
This is why nutrition experts encourage people to eat whole grains for weight loss instead of refined, processed grains.
Whole grains are the complete package of nutrition. They are filled with overall health benefits and offer a lot in terms of weight loss.
If you’re trying to lose weight, how do we know which whole grains for weight loss are the best?
How do you know which ones are the best for weight loss and which ones to avoid?
I’ve listed the top 5 whole grains for weight loss below:
The 5 Best Whole Grains for Weight Loss
1. OATS
Among the whole grains, oats are not only the most popular, they are also the most nutritious.
Oats have a high content of both soluble and insoluble fibre. It is also rich in monounsaturated fats and omega-3 fatty acids that aid in maintaining heart and brain health. Other important nutrients you will find in oats are protein, Vitamin E, B-vitamins, iron, calcium, and potassium.
Oats and Weight Loss:
Oats play two roles in weight loss. First, the higher fibre content promotes regular bowel movements. The beta glucan fibres in particular trap cholesterol and prevent absorption in the digestive system. This excess cholesterol is eliminated from the body.
Second, it is these same fibres that delay the emptying of the stomach contents. Because of this, your stomach feels full and you tend to eat less.
Other Health Benefits of Oats:
Improves heart and brain health by lowering blood cholesterol levelsPrevents spikes in blood sugar and controls blood sugar and insulin levels so that diabetes does not developLowers blood pressurePrevents the development of cancer
Tips when buying oats:
There are many varieties of oats to choose from. The main rule in buying oats is that the lesser it underwent processing, the more nutritious it will be.
Here are the oat varieties starting from the most to the least nutritious…
Oat groats: Oats in their raw, unbroken forms. Because they are packed with nutrients, they take much longer to cook.Steel cut oats: Oat groats are cut into smaller pieces. Like groats, they retain their denseness and thus have a long cooking time.Rolled oats: Oats are pressed by steel rollers into flat, irregular discs. They have a faster cooking time than steel rolled oats.Instant oats: The most processed of the oat types so that much of its natural nutrients is lost. They cook fast just by pouring hot water on them.
Aside from instant oats, you should also avoid flavoured oats, oat bread and oat bars. Although considered as processed oats, oat bran retains its high fibre, protein and nutrient content. It is best to eat oat bran together with whole oats in equal proportion.
Preparation Tips
Cook whole oats in boiling water or in non-fat or unsweetened dairy milk. To give the oats flavour, add your favourite fruit, cinnamon or stevia. You can also add two tablespoons of your choice nuts, like cashews, almonds, pecans or sunflower seeds.
2. KAMUT
Did you know the real name for this ancient grain is “Khorasan” wheat. But it has come to be known by its commercial name of Kamut. This whole grain originated from Egypt.
Legend has it that these grains were found in the tomb of an Egyptian pharaoh, giving it its alternative name of “King Tut’s Wheat”.
Unlike modern wheat, Kamut has fewer chromosomes and low gluten content. This makes Kamut the best grain for people with gluten sensitivity, irritable bowel syndrome and celiac disease. It also has high protein content.
Other essential nutrients in Kamut are Vitamin E, Vitamin B6, folate, iron, zinc, manganese and magnesium.
Kamut and Weight Loss:
Kamut is an excellent source of fibre. Fibre aids in the elimination of wastes and toxins from the body and maintains good health of gut bacteria.
The high protein content makes you feel full so that you eat less. It also keeps you energised during your workouts.
Kamut also lowers blood glucose levels and prevents spikes that cause you to eat more. Another excellent whole grains for weight loss.
Other Health Benefits:
Improves bone healthAids in detoxifying the bodyHas antioxidant and anti-inflammatory properties that may prevent infections and cancerMaintains hormonal balanceSupports heart and bone health
Tips when buying Kamut:
Kamut is available in four varieties. All of these varieties have their nutrients intact so you can choose from any of these:
Whole grainKamut kernelRolled KamutKamut flakesPuffed Kamut cereal
Preparation Tips:
Kamut is cooked like oats. Boil in water and add non-dairy milk, stevia, or cinnamon. You can also cook it as a low sodium broth or add it to your favourite vegetable dishes.
3. BARLEY
Barley is similar to oats in that both contain large amounts of soluble and insoluble fibres, particularly beta-glucan fibres. As you already know, beta glucan fibres not only help in getting rid of excess cholesterol in the foods that you eat.
They also bulk up your stools so that they are eliminated fast through the digestive system. These fibres also maintain the health of good gut microorganisms.
Barley is also a great source of essential nutrients. With its high protein content, barley gives you that feeling of fullness as well as provides you with energy throughout the day. It also contains B vitamins, folate, zinc, iron, magnesium and manganese.
Barley and Weight Loss:
Regular intake of barley helps in maintaining good cholesterol levels while at the same time eliminating bad cholesterol.
Protein aids in reducing hunger pangs by giving you that full sensation in your stomach and by preventing blood sugar spikes. Protein also provides you with much-needed energy for your daily exercise routine.
Other Health Benefits:
Maintains cardiovascular and brain healthPrevents osteoporosis and strengthens bonesPrevents the development of diabetes and gallstonesAntioxidants and anti-inflammatory properties help treat and prevent asthma and other respiratory diseasesMaintains health of the digestive systemImproves skin health and minimises the signs of ageing
Tips when buying barley:
Of the three varieties of barley, the best one to buy is hulled barley.
Hulled barley is the whole grain form with only the hard outer shell removed. Because of this, its nutrient content remains intact.
Pearl or flaked barley have undergone processing so that much of the nutritional value is lost.
Preparation Tips:
One popular recipe for barley is barley water. You just boil the barley grains in water and then pour the mixture through a sieve to remove the grains. Put it in the refrigerator to cool. Add a little lemon juice to taste.
For a healthy treat, cook barley together with oats. You can also add barley to your favourite soups or vegetable stews.
4. QUINOA
While it is always included in lists for best whole grains, quinoa is actually a seed. They are just like grains because they are cooked in the same way.
Just remember, quinoa has a higher calorie content than whole grains so it is important to monitor how much you eat.
Quinoa is packed with nutrients, including proteins, B vitamins, phosphorus, iron, magnesium, manganese, copper and zinc. It is also loaded with fibre.
Quinoa and Weight Loss:
Quinoa contains a substance called 20-hydroxyecdysone which not only controls appetite but helps in burning more calories
Quinoa protein and fibre also create a sensation of stomach fullness and maintains blood sugar levels. In addition, the other nutrients in quinoa are effective in boosting the body’s metabolism so that excess fat and calories are burned faster.
Other Health Benefits:
Provides protection against infection by boosting immunityRegulates bowel movementSupports cardiovascular healthPromotes metabolic healthAntioxidants and anti-inflammatory properties may help prevent cancer
Tips when buying Quinoa:
It is best to buy whole grain quinoa or whole grain quinoa flakes. These varieties have not undergone processing and do not contain sugar and other additives.
Granola and breakfast bars do not have the same nutritional qualities as whole grain quinoa.
Since quinoa is more expensive than other whole grains, it better to buy it at cheaper bulk prices.
Preparation Tips:
Like other whole grains, you can boil quinoa in water and add non-dairy milk, stevia or a favourite fruit to taste. You can also use it as an alternative to rice in savoury dishes.
5. WILD RICE
Despite its name, wild rice is not a whole grain. It is a type of aquatic grass.
Like true whole grains, wild rice is a rich source of fibre. But its protein content is much higher than that of whole grains. It also contains iron, manganese and magnesium. Wild rice is also an excellent source of the antioxidant, anthocyanin.
Wild Rice and Weight Loss:
Wild rice is a better alternative to rice because it is low calorie.
Its high fibre content enables the rapid elimination of excess cholesterol, waste and harmful toxins from the body. Aside from being filling, it also prevents blood glucose spikes that, in turn, stimulate hunger.
Other Health Benefits:
Promotes cardiovascular healthBoosts the immune systemRegulates the digestive system and improves bowel movementIncreases bone strengthAnti-aging effectsPrevents the development of chronic diseases like diabetes and cancerPrevents the development of birth defects in newborn infantsPromotes growth and faster healing
Tips when buying wild rice:
Wild rice comes in solo packs or blended with rice and grains. Solo packs are the best.
You know that you are buying the right product if the grain contents of the pack are all black in colour. Make sure that it is indicated in the label that you are buying whole grain wild rice.
Preparation Tips:
Wild rice is cooked in the same way as regular rice. Simply add your favourite herbs and spices to taste. You can also use it as an alternative to rice in savoury dishes. It is also delicious when cooked with vegetables and coconut.
Conclusion
There you have it, try eating more of these 5 whole grains for weight loss. Just remember though, portion sizes are equally important when it comes to losing weight.
Add these whole grains to your weight loss regimen and see yourself losing all those extra pounds in no time!
Healthy Whole-Grain Breakfast Recipes
1. Blueberries n’ Cream Amaranth Porridge
If you’ve never tried it before, teeny tiny amaranth can be a bit intimidating. The seeds are even smaller than quinoa, and it’s easy to overcook and turn to mush. But if you follow the easy instructions in this recipe — soaking the amaranth the night before is the trick — you can have a hearty, warm bowl of berry goodness in 30 minutes the next morning. This recipe calls for heavy cream, but we suggest swapping in coconut milk for a bit of extra flavor, and to make it dairy-free.
2. Freekeh Breakfast Bowl
This morning treat is like steel-cut oats, but even better. Freekeh has an earthy, nutty flavor with the chewiness of wheat berries, but with a bit more bite than steel-cut oats. Top the cooked grains with dried cherries and chopped pistachios for a bit of sweetness and crunch. To save time, cook up the freekeh the night before and reheat with a bit of extra milk the next morning.
3. Dried Fruit and Nut Breakfast Quinoa
This simple recipe is a great base for whatever toppings you like. Here, the quinoa is cooked in a mixture of coconut milk, nutmeg, cinnamon, vanilla and a bit of sugar, then topped with dried cherries and chopped pecans. Want to use a different kind of milk? Go for it. Cut the sugar? No problem. Opt for a different fruity topping? We bet it will be delicious! Simply follow the general cooking instructions noted here, and you’ll end up with something delicious.
4. Persimmon-Pomegranate Quinoa Breakfast Bowl
Protein-packed quinoa is the base for this fruity breakfast bowl. A mixture of cardamom and cinnamon give the quinoa a deep, sweet-and-spicy flavor, while pairing perfectly with juicy pomegranate seeds and persimmon slices. Top with a handful of walnuts (or any other nut) for added crunch.
5. Coconut Buckwheat Porridge
Gotta go gluten-free? Buckwheat is a great alternative to conventional oatmeal without sacrificing any flavor. Here, it’s ground before cooking with coconut milk, vanilla, honey, shredded coconut, currants and pecans. Grinding the buckwheat before cooking means that it has a more creamy consistency, rather than the lumpy texture that oatmeal can sometimes have. Buckwheat’s naturally nutty flavor is enhanced by the coconut and pecans, and dried currants add a chewy, slightly tart twist. Photo and Recipe: Sondi Bruner
6. Teff Porridge with Pecans, Dates, and Apples
Teff is a traditional Ethiopian grain that, like amaranth, is very similar in look to quinoa, but much tinier in size. (Fun fact: Teff is actually the smallest grain in the world!) Like quinoa, teff is also gluten-free and packed with protein. Add mejdool dates, diced apple, cinnamon and pecans, and you’ve got one flavor-packed porridge. We suggest using almond or coconut milk to make it even more interesting.
7. Superfood Breakfast Bowl
This warm breakfast cereal is chock-full of superfoods, including coconut, quinoa, cinnamon, pumpkin seeds (aka pepitas), goji berries, chia seeds andbanana. Cook the quinoa with coconut milk and dates to create a creamy and slightly sweet base, add some spices and cook a few more minutes, then top with all the superfoods your heart desires.
8. Creamy Tahini Breakfast Polenta
Tahini, or sesame seed paste, adds a rich, nutty flavor to this polenta dish. Coarse-ground cornmeal is cooked with almond milk and water until creamy. Then, it’s flavored with the tahini, brown sugar, cinnamon and cardamom. Top with berries — or any other fruit or nuts you like — and dig in.
9. Amaranth, Quinoa, and Polenta Porridge
We’re going to go ahead and call this the ultimate breakfast porridge, since it combines three of our favorite breakfast grains: amaranth, quinoa and polenta. The best part is that it’s easy to whip up a big batch of this breakfast cereal over the weekend to have something quick on hand to eat throughout the week. The base recipe here is simple — quinoa, amaranth, polenta, water and milk — but you can top it with anything you like, from fresh or dried fruit to nuts and granola.
10. No-Bake Raspberry Chia Breakfast Bar
When a stove isn’t involved, the cooking process is always infinitely easier, right? Add a sweet raspberry jam, which complements the nutty oatmeal base and you’ve got the perfect on-the-go, a.m. meal. A hefty sprinkling of chia seeds on top not only adds crunch but also provides calcium, fiber and heart-healthy omega-3 fatty acids. Stash one in your bag for breakfast and another for a snack.
11. Gluten-Free Breakfast Cookies
Forget what mom said and pass on the bowl of cereal, because look — you can have cookies for breakfast! This low-sugar recipe (only 3 grams per serving) isn’t only great for morning cravings on its own: It’s even better when topped with fresh fruit, almond milk and/or yogurt. Because cookies (paleo or otherwise) should always be served with milk, right?!
Get to Know 6 Great Grains, Diabetes Forecast
Recipes
Simple and Easy
Many of these grains can be cooked just as you prepare rice. To do this, boil water or stock—look to your grain's packaging for grain-to-liquid ratios since adding too much water can turn your dish into porridge. Once the liquid has come to a boil, add the grains and turn the heat to simmer. After several minutes (see the cooking times, below), the grain should absorb most of the liquid. Fluff the grain with a fork and serve.GrainCooking TimeAmaranth20 minutesBuckwheat10 minutesBulgur10 to 15 minutesMillet25 minutesQuinoa10 minutesTeff20 minutes
Spend an afternoon at the grocery store, and you'll soon learn that many packaged products claim the health benefits of whole grains. But remember: Just because a brand advertises whole grains doesn't mean you're getting any benefit. Plenty of products use the expression "made from whole grains" as a marketing ploy when they really contain insignificant amounts. Another buzzword you can forget: multigrain. The term may be describing a product made with a handful of different refined grains. To know you're truly getting a whole-grain product, look for the words whole grain before the first ingredient listed. If a product says it's made with 100 percent whole wheat or stone-ground whole wheat (describing how the grain was milled), you're most likely getting a true whole-grain product.
Subbing whole wheat bread for white—or whole wheat crackers for regular—is a good first start. The next step is to fill your daily carbohydrate allotment with fruits and whole grains instead of refined carbs. Doing so doesn't have to be boring. A number of grains are experiencing somewhat of a revival, which means you're not limited to brown rice. Part of the fun is in taste-testing new grains, learning to cook them in innovative ways, and discovering how to replace old standbys with these healthier alternatives. "It's an adventure," says Robin Asbell, a private chef in Minneapolis and author of The New Whole Grains Cookbook. "I think we all get stuck in ruts eating foods over and over. Life is boring enough already without limiting your food. You'd be surprised with how different all of [the grains] taste and how different they are."
If you don't know buckwheat from bulgur, read on for information about some of the lesser-known grains (and a few pseudocereals) that you'll love to cook with.
Amaranth
The burgundy amaranth plant was a major crop of the ancient Aztecs, but it virtually vanished until the 1970s. Today, the plant's tiny blond seeds are reappearing as an alternative to cereal grains like wheat and oats (amaranth is a pseudocereal, but thanks to its high protein content and similar use, it's often grouped in the same category). The slightly grassy, earthy flavor is somewhat stronger than that of rice, so it helps to use flavorful spices when cooking with amaranth. "You can toast it to bring out a more nutty, toasted flavor. Just swirl it in a dry skillet [before cooking]," says Asbell.
• Key nutrients: The seeds are between 14 and 16 percent protein, packed with the amino acid lysine, and have about 8 grams of fiber per cooked cup. They're also gluten free.
• How to cook with it: Amaranth seeds can often be sticky, so they're not ideal for a pilaf dish. Instead, Asbell suggests using them as a thickener in soups or cooking them as a breakfast porridge. She also creates a half-amaranth polenta, mixing it with millet or corn. You can pop the seeds to create a smaller-than-popcorn snack. Or try amaranth flour in cookies, breads, and muffins—just be sure to mix it with wheat flour since the grain is gluten free and won't rise.
Buckwheat
It's likely you first tasted buckwheat flour in a pancake. But the crop—a pseudocereal that's really part of the rhubarb family—is also what gives Japanese soba noodles, French crepes, and the Russian porridge kasha their wheaty taste. "It's got a really strong flavor," says Asbell. "It's a little stronger than whole wheat flour. It's a wonderful, toasty flavor."
• Key nutrients: Buckwheat has a high amino acid content and delivers 230 milligrams of potassium and about 6 grams of protein per cup. It is also gluten free.
• How to cook with it: Next time you bake bread or muffins, or cook waffles, substitute half of your recipe's whole wheat flour with buckwheat flour. Buckwheat groats—the plant's seeds—are perfect for pilaf-type dishes. Asbell suggests sautéing the groats in a pan before cooking to amplify the flavor. "Substitute them freely for rice in almost any recipe," says Rebecca Wood, author of The Splendid Grain, who uses the groats in stir-fries.
Bulgur
A favorite in the Middle East, bulgur is a type of cracked wheat kernel that has been precooked and dried. The resulting grain is light tan in color, slightly chewy, with a mild flavor that works well with many dishes.
• Key nutrients: Bulgur packs a lot of fiber per cup (about 8 grams) and close to 6 grams of protein.
• How to cook with it: "Bulgur is very versatile. You can pretty much use it in anything," says Asbell. "It's a classic for tabbouleh and salad." For a quick, pilaf-type meal, Asbell suggests adding sautéed onion to bulgur cooked in chicken stock. Or top a green salad with a heaping portion of fluffy bulgur.
Millet
Millet is a staple in much of the world, but in America it's typically used as bird feed. That said, the grain is making a resurgence with humans who appreciate its high protein content and versatility. "It's very mild and soft. It's yellow. It's very pretty," says Asbell.
• Key nutrients: Millet is high in protein (about 6 grams per cooked cup) and gluten free.
• How to cook with it: Its mild flavor means you can cook millet in many ways, so feel free to use your imagination. Boil it with plenty of water and you'll have an oatmeal-type porridge. Use less water and you'll make pilaf. "It makes a wonderful polenta. It's delicious and so much better for you" than traditional corn polenta, says Wood, whose favorite use of millet is alongside buckwheat in a breakfast waffle. "Why limit yourself to pasta and bread?" she asks. "Millet [and] all of these grains have such a venerable history."
Quinoa
Though quinoa (pronounced KEEN-wah) was used centuries ago by the Incas and continues to be a staple of the South American diet, it only started gaining traction in the United States about three decades ago. Since then, the United Nations has praised the crop's ample protein content, and Americans have fallen for its mild, nutty flavor and quick preparation. If you've yet to cultivate a fondness for ancient crops, try quinoa—a pseudocereal that's a relative of Swiss chard and beets—which is a great gateway "grain."
• Key nutrients: Quinoa packs about 8 grams of protein per cooked cup. And, because it contains all nine essential amino acids, it's a complete protein. It's also gluten free.
• How to cook with it: If you can whip up a bowl of rice, you can cook quinoa—it's often eaten as a pilaf and cooks just as quickly. In the past, you'd have had to wash the grains under water before cooking to remove a bitter residue that surrounds each seed. But according to Wood and Asbell, most of the quinoa for sale today has been prewashed to avoid the inconvenient step. You can get creative by trying a recipe Asbell created, which substitutes quinoa for typical breadcrumbs: Dip shrimp in egg, coat with partially cooked quinoa, and bake. As an alternative to pilaf, look for quinoa flakes that you can add to hot cereal or use flakes to create homemade granola.
Teff
Many Ethiopians live off this grain, which they use as flour to create a traditional flatbread. The poppy seed–sized seeds are increasingly appearing stateside, thanks to their sweet flavor. "It's incredibly rich, almost chocolate-like. It's wonderfully complex," says Wood, who uses teff flour in baking.
• Key nutrients: The grain is high in iron and contains 90 milligrams of calcium and nearly 10 grams of protein per cooked cup. Teff is a gluten-free grain.
• How to cook with it: The miniature grain's chocolaty flavor is ideal for a cream-of-wheat-type porridge, which Asbell spikes with sweetener and fresh fruit. You can also use teff to create polenta, or sprinkle the raw seeds into baked goods as you would poppy seeds. Baking breads, muffins, and cakes with teff flour changes the flavor of foods that call for traditional wheat flour.
These grains may not all be available at your local supermarket, but you should be able to find most at natural foods stores or online (try Bob's Red Mill or Homegrown Harvest). Once you've purchased a grain—or two or three—you plan to try, make sure you properly store it. Asbell suggests keeping grains in a heavy Ziploc bag or sealed jar away from heat. Store them in your freezer or refrigerator to keep them fresh for up to a year.
Still not ready to create a dish made from one of these ancient staples? "Think of all of these grains like potatoes: You can do a thousand things with potatoes; it depends on how you want to eat them," says Wood. "Think of them as a basic staple that can be used in an endless variety of ways. Eat them plain or embellish them; it's up to you.
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