Grains are an easy and delicious way to pack in essential nutrients like fiber, protein, and vitamins. From ancient grains to modern staples, these powerhouse foods can help you feel fuller, boost energy, and support overall health. Adding a variety of grains to your diet is a simple change that can make a big difference. Here are 15 grains you should definitely consider for a healthier lifestyle.
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Quinoa
Quinoa is often considered a superfood, and for good reason. It’s packed with protein, containing all nine essential amino acids, making it a complete protein source. This makes it a perfect option for vegetarians and vegans looking to up their protein intake. Quinoa is also high in fiber, which helps with digestion and keeping you full longer. Plus, it’s gluten-free and can be used in everything from salads to soups.
Farro
Farro is an ancient grain that’s been around for thousands of years, and it’s making a comeback. It has a nutty flavor and a chewy texture, adding a satisfying bite to salads and stews. Farro is loaded with fiber and protein, making it a filling and nutritious choice for those looking to stay full for hours. It’s also a great source of magnesium, which can help with muscle function and bone health. Cook it in broth for extra flavor and use it as a side dish or mix it into hearty soups.
Barley
Barley might not be the trendiest grain, but it’s definitely one of the healthiest. It’s rich in fiber, especially beta-glucan, which can help reduce cholesterol levels. Barley is also full of important nutrients like selenium, manganese, and phosphorus. Its chewy texture makes it perfect for adding bulk to soups and stews, and it can also be used in grain salads. Barley is great for heart health and digestion, making it a fantastic grain to keep in your pantry.
Millet
Millet is a gluten-free grain that’s incredibly versatile and easy to cook. It’s high in antioxidants and magnesium, both of which support heart health and help reduce inflammation in the body. Millet is also an excellent source of phosphorus, which is important for healthy bones. You can use it as a rice substitute, make it into porridge, or even bake with millet flour. Its mild flavor makes it a great base for a variety of dishes, from sweet to savory.
Buckwheat
Despite its name, buckwheat is not related to wheat and is naturally gluten-free. It’s rich in fiber, magnesium, and manganese, all of which contribute to a healthy metabolism and improved energy levels. Buckwheat is also high in antioxidants, which help fight inflammation and protect the body from free radicals. You can use it to make pancakes, add it to soups, or enjoy it as a porridge. It’s especially great for those looking to manage blood sugar levels, as it has a low glycemic index.
Bulgur
Bulgur is a staple in Mediterranean cuisine and is often used in dishes like tabbouleh. It’s made from whole wheat that’s been parboiled, dried, and cracked, which means it cooks incredibly fast. Bulgur is high in fiber, helping with digestion and promoting a healthy gut. It’s also a good source of protein and can be easily added to salads, soups, or as a side dish. If you’re looking for a quick-cooking grain that’s filling and nutritious, bulgur is a great choice.
Amaranth
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Amaranth is a grain that’s been cultivated for thousands of years and was once a staple in the diet of the Aztecs. It’s packed with protein, fiber, and micronutrients like iron and magnesium. Amaranth is also a great source of lysine, an amino acid that helps the body absorb calcium and promotes healthy hair and skin. It has a slightly nutty flavor and can be used in porridge, soups, or even baked goods. Its nutrient density makes it a powerful addition to your diet.
Spelt
Spelt is an ancient grain that’s similar to wheat but offers more nutrients. It’s high in fiber, protein, and essential minerals like iron and magnesium, making it a great grain for energy and overall wellness. Spelt is also easier to digest than regular wheat, making it a good option for those with mild wheat sensitivities. Its mild flavor makes it great for baking bread, making pasta, or using as a base for grain bowls. Adding spelt to your diet can help improve digestion and boost your nutrient intake.
Teff
Teff is a tiny but mighty grain that’s packed with nutrition. It’s rich in protein, fiber, and essential minerals like iron and calcium. Teff is often used to make injera, a traditional Ethiopian flatbread, but it can also be used in porridge or baked goods. It’s naturally gluten-free and has a mild, slightly sweet flavor. Teff’s impressive nutrient profile makes it a great choice for boosting energy and supporting bone health.
Sorghum
Sorghum is a versatile grain that’s naturally gluten-free and packed with nutrients. It’s high in antioxidants, which can help reduce inflammation and protect against chronic diseases. Sorghum is also a great source of fiber, protein, and essential minerals like magnesium and iron. You can pop sorghum like popcorn, use it in salads, or grind it into flour for gluten-free baking. Its mild flavor makes it easy to incorporate into a variety of dishes, and it’s great for those looking for a nutrient-dense grain.
Brown Rice
Brown rice is a whole grain that’s much healthier than its white counterpart. It retains the bran and germ, making it higher in fiber, vitamins, and minerals. Brown rice is a good source of magnesium and can help regulate blood sugar levels, making it ideal for those with diabetes or anyone looking for sustained energy. It’s also versatile, working well in stir-fries, grain bowls, and even desserts like rice pudding. If you’re looking to make a simple switch to a more nutritious grain, brown rice is an excellent choice.
Oats
Oats are a breakfast staple, but they offer so much more than a quick meal. They’re incredibly rich in beta-glucan, a type of fiber that’s been shown to lower cholesterol and improve heart health. Oats are also a great source of antioxidants, which help reduce inflammation and improve overall health. They can be enjoyed as oatmeal, added to smoothies, or used in baking. Oats are also naturally gluten-free, making them a great option for those with gluten sensitivities.
Rye
Rye is often overlooked, but it’s one of the healthiest grains you can eat. It’s rich in fiber, especially a type called arabinoxylan, which has been shown to help with weight management and improve gut health. Rye is also a good source of antioxidants and essential nutrients like magnesium and phosphorus. It’s most commonly used in bread, giving it a distinct, slightly tangy flavor. Adding more rye to your diet can improve digestion and help you feel full longer.
Kamut
Kamut, also known as Khorasan wheat, is an ancient grain that’s larger than regular wheat and has a nutty flavor. It’s higher in protein and essential minerals like selenium and zinc, which are important for immune function and skin health. Kamut is also easier to digest than modern wheat, making it a good option for those with mild sensitivities. You can use it in salads, soups, or as a side dish. Its chewy texture and rich flavor make it a satisfying and nutritious addition to your meals.
Freekeh
Freekeh is made from young, green wheat that’s roasted and dried, giving it a distinct smoky flavor. It’s high in fiber and protein, making it a filling and nutritious grain. Freekeh is also rich in prebiotics, which support a healthy gut by feeding beneficial bacteria. It cooks quickly and can be used in salads, soups, or as a side dish. If you’re looking for a grain that’s both tasty and great for digestion, freekeh is a fantastic option.
This article originally appeared on RetailShout.
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