Guide to Your Healthy Grains

Know Your Healthy Grains

Importance of Grains on Health

Grains are essential part of our daily diet. Brown rice, quinoa, cornmeal, buckwheat, barley, and oats are just some types of grains commonly used worldwide. Grains are good sources of complex carbohydrates, vitamins and minerals, which makes it a healthy food option.

Different Types of Grains:

From large kernels of corn to small quinoa seeds, grains come in many shapes and sizes.

Whole grains. It has the entire grain kernel – the fiber-rich bran, nutrient-dense germ and starchy endosperm. Whole grains are great sources of fiber, vitamins, minerals and antioxidants.

Refined Grains. These grains have been milled – a process that removes the bran and germ – to give it a finer texture and improve their shelf life. But, it leaves a much weaker product in terms of nutrition because it also removes many important nutrients including fiber.

Enriched Grains. These are refined grains that some of its nutrients are lost during processing but added back in, like the B-vitamins and iron. Some enriched grains are fortified by adding nutrients (vitamins and minerals) that don’t occur naturally in that specific grain.

Health Gains from Healthy Grains

Eating grains provide our body with many health benefits, it gives us nutrients that are essential for our health and maintenance.

Here is a list of some of the most common healthy grains and their nutritional information. Compare and choose which grain is best for you. 

GRAINS

NUTRITIONAL INFORMATION

HEALTH BENEFITS

 

CALORIES

CARBOHYDRATE

PROTEIN

FAT

DIETARY FIBER

 

Amaranth

251

46g

9g

4g

5g

Lowers blood cholesterol;

Has squalene, a compound that helps prevent cancer.

Barley

193

44g

4g

1g

6g

Has low glycemic index;

Has high level of tocotrienols, a form of vitamin E.

Brown Rice

242

53g

4g

0g

4g

High in Fiber. Has ethyl acetate, that helps protect from heart disease

Buckwheat

155

33g

8g

1g

5g

Gluten-free; an herb that lower cholesterol levels and reduce hypertension.

Bulgur

151

34g

6g

0g

8g

High in fiber

Freekeh

130

26g

8g

1g

4g

Has low glycemic index; has 4x more protein than brown rice

Kamut

251

52g

11g

2g

-

Has high level of antioxidants

Millet

207

41g

6g

2g

2g

Helps control blood sugar levels and bodyweight.

Oats

145

25g

6g

2g

4g

Lowers bad cholesterols; protects against coronary heart disease and colon cancer.

Quinoa

222

39g

8g

4g

5g

Provides the nine essential amino acids. Rich in fiber.

Spelt

246

51g

11g

2g

8g

Easier to digest; 2x the protein of modern wheat.

Teff

255

50g

10g

2g

-

Gluten-free; helps prevent colon cancer and makes you feel fuller longer.

Wild Rice

166

35g

7g

1g

3g

Gluten-free; 2x the protein of brown rice; has lysine that lowers cholesterol and promotes bone health.

*All nutritional information is  per 1 cup serving, cooked in water.

Whole grains provide us with vital nutrients, such as fiber, folic acid, magnesium, iron, riboflavin, selenium and thiamin, plus high levels of antioxidants. Eating three servings of whole grains a day may help reduce risk of chronic diseases such as heart disease, cancer, and diabetes. Eating whole grains can also help you in losing weight or maintain healthy body weight.

 

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