Grains are an important part of a healthy diet and should be included in your daily nutritional regiment. Variety is key as not all grains have the same benefits. This is not a complete list of all grains just some of my favourites.
Quinoa
One of the best grains hands down. High in antioxidants, it has a low glycemic index which helps with controlling blood sugar. One cup of cooked quinoa is a great source of manganese, magnesium, phosphorus, folate, copper, iron, zinc, potassium, multiple vitamin Bs. It has 5 grams of fiber, 4 grams of fat, and an incredible 8 grams of protein, making it one of the most nutritious and satisfying grains which is why it’s at the top of my list.
Farro
This is another grain that is a good source of complex carbs, antioxidants, multiple vitamin Bs, niacin, magnesium, iron, thiamine, zinc. It has only one gram of fat and fewer calories than quinoa but is higher in fiber with 7 to 8 grams per cup. It also has 8 grams of protein just like quinoa making it a great recovery meal.
Barley
In addition to potassium, calcium, magnesium, manganese and zinc, barley also has selenium which is not present in most foods making barley very special. Selenium helps to detoxify your body as well as prevent inflammation and decrease tumors. One cup of barley has 6 grams of fiber and 3.5 grams of protein.
Aramanth
This grain has three times the average amount of calcium and is also high in magnesium, iron, phosphorus and potassium. This is the only grain that has vitamin C in it. Aramanth is a unique grain since it’s one of very few grains that might be considered a complete protein due to the presence of amino acid lysine. With 4 grams of fat, 5 grams of fiber and an amazing 9 grams of protein, this grain should definitely be added to your weekly rotation.
Millet
The versatility of millet makes it an awesome grain to add to your diet. You can make it creamy like polenta or fluffy like rice. One cup of cooked millet gives you an amazing amount of copper, phosphorus, manganese and magnesium. It is also yet another alternative grain for gluten sensitive people. So even though it was originally thought of as “bird food” since it’s technically seeds not grains, it’s as healthy as it is delicious.
Buckwheat
This is my most favourite grain because I find it so delicious and incredibly versatile. Buckwheat flour can be used for baking muffins or pancakes. Its’ health benefits are enormous. Buckwheat is loaded with copper, magnesium, fiber and phosphorus. It is also a great source of good high quality protein. Not too shabby at 5 grams with all 8 amino acids present. What makes it stand out from other grains is the fact that it also contains flavonoids (rutin and quercitin).