10 whole grains to discover for your diet

From Tufts University “10 Whole Grains to Discover for Your Diet”

Amaranth: actually not a grain, but the extremely nutritious seed of an herb. Extremely high in protein and a good source for vitamin C and beta-carotene.

Barley: High in gluten making it great to use in soups and stews. Barley is high in protein, niacin, folic acid, calcium and other minerals.

Buckwheat: Despite its name has nothing to do with wheat and is gluten free. Buckwheat is the seed of an herb and sometimes referred to as groats or kasha. Contains the bioflavonoid rutin, folic acid and vitamin B6, calcium, iron, and is high in protein.

Millet: is a protein rich cereal grass. It also provides calcium, iron, magnesium, potassium and phosphorous.

Oats: Provides fiber, great for lowering cholesterol. Oats are also abundant in protein, calcium, iron, potassium, vitamin A, thiamin and pantothenic acid.

Quinoa: A highly nutritious, glutin-free, protein rich “super grain” that is really not a grain but actually a seed.

Rye: provides more lysine than any other grain, as well as protein, calcium, magnesium and potassium

Exotic Options

Kamut: Tolerated well by many people who are allergic to wheat. Kamut is rich in protein and contains pantothenic acid, calcium, magnesium, phosphorous, patassium and zinc.

Spelt: High-gluten substitute for those allergic to wheat. Spelt is higher in balanced amino acids, fats, and crude fiber than common wheat. It is high in protein, the B vitamins riboflavin, niacin, thiamin, and the minerals iron and potassium.

Triticale: Higher in fiber than wheat, a nutritious hybrid of wheat and rye, contains more protein than wheat or rye. Triticale may be found in whole berry form, rolled like oats, or pre-ground into flour. A good source of niacin, iron, calcium and vitamin E. 

Learn more about whole grains at www.wholegrainscouncil.org

Category: Nutrition