Grains include a variety of foods such as wheat, rice, and oats, and contain a wide range of essential nutrients such as carbohydrates, fiber, B vitamins, and minerals. The Dietary Guidelines for Americans recommends that half of your grain intake be whole grains. The emphasis on whole grains is due to their proven benefits, including reducing the risk of heart disease, maintaining healthy digestion, and aiding in weight management as part of a balanced diet. It is derived from.

Some grains stand out for their nutrient density and potential health benefits. In this article, we’ll look specifically at whole grains to understand their role in promoting health.

Quinoa is native to the Andes region of South America and is now grown all over the world. The edible seeds are 1.5 to 4 millimeters in diameter and come in colors such as black, yellow, white, red, purple, and violet. Although quinoa is a seed and a pseudocereal, it shares nutritional values ​​and culinary uses with grains.

Notably, quinoa contains all nine essential amino acids and boasts a high protein-to-carbohydrate ratio. One cooked cup has 222 calories, 8.14 grams of protein, 39.4 grams of carbohydrates, and 5.18 grams of fiber. Quinoa is gluten-free and rich in magnesium, phosphorus, manganese, and folic acid.

Oats are one of the oldest crops, arriving in the Americas in the 17th century. These are processed into rolled oats or instant oats by steaming, flattening and pre-cooking. Each cut of steel cut oats has a different taste. Oats are considered a whole grain because they undergo little processing that involves removing the bran or germ.

Oats, like barley, contain beta-glucan fiber, which can help suppress appetite, lower cholesterol, and promote gut health. It also contains phenolic acids, which act as antioxidants.

Oats are rich in manganese and are a good source of selenium, fiber, iron, B1, magnesium, phosphorous, zinc, and copper. One cup of raw oats contains 607 calories, 26.4 grams of protein, 103 grams of carbohydrates, and 16.5 grams of fiber.

Bulgur is a small grain of golden brown color. It is made by washing whole wheat, boiling it, drying it, grinding it in a flour mill, and sorting it by size. Since the bulgur is pre-cooked and dried, it only takes 10 minutes to prepare. It is often used in tabbouleh, a mint salad of grains and vegetables.

Whole wheat is generally a good source of protein, minerals such as magnesium and phosphorus, and thiamine (vitamin B1) and niacin (vitamin B3). Bulgur in particular contains more fiber than quinoa, oats, millet, buckwheat, and corn.

One cup of cooked bulgur contains 151 calories, 5.61 grams of protein, 33.9 grams of carbohydrates, 8.19 grams of fiber, and 48% of the Daily Value (DV) of manganese.

Barley has a thick indigestible layer that must be carefully removed to avoid losing the bran or part of the outer layer. Whole grain barley is stamped 100% whole grain barley or labeled as whole grain barley, hulled, or hullless.

Although pearl barley is not a whole grain because some or all of the bran has been removed, it does contain fiber, making it more nutritious. Coix seeds are oval in shape and tan or white in color. This is the most common type of barley sold in supermarkets.

Of all the whole grains, barley is the richest source of fiber. One cup of cooked pearl barley contains 193 calories, 3.55 grams of protein, 44.3 grams of carbohydrates, 5.97 grams of fiber, and 25% of your intake of selenium.

Despite its name, buckwheat does not contain wheat. It’s not even a grain. Instead, it is a pseudograin with similar culinary uses and nutritional profiles to grains in the PeaceAir cereal family, including wheat, barley, and rice.

Buckwheat noodles are pyramid-shaped and dark brown in color. Like quinoa, buckwheat is gluten-free and contains all nine essential amino acids. Buckwheat also contains high levels of resistant starch, a type of starch that bypasses digestion in the small intestine and reaches the large intestine where it ferments and promotes intestinal health.

In ingredient lists, soba most often refers to whole buckwheat. Buckwheat is available at grocery stores in two forms: as flour or as groats, which are grains with the husks removed. One cup of roasted, cooked buckwheat flour contains 155 calories, 5.68 grams of protein, 33.4 grams of carbohydrates, 4.54 grams of fiber, and more than 20 percent of the daily value for magnesium, copper, and manganese.

Rice is a major crop in the world along with maize and wheat, and these three grains provide more than 40% of human caloric intake.

Some studies suggest that whole grain rice may reduce the spike in blood sugar levels after eating it than white rice. However, blood sugar levels vary from person to person, and other factors are also important, such as how much you eat, what you eat it with, and your blood sugar level before eating. Brown rice, a popular whole grain variety, may reduce the risk of diabetes and inhibit certain cancers. Contains 248 calories, 5.54 g protein, 51.7 g carbohydrates, 3.23 g fiber, and 86% of the DV of manganese per cooked cup. There are other colors of whole grain rice, and black and red rice are especially rich in antioxidants.

Wild rice is primarily found in North America. Wild rice, which is black in its raw state, resembles real rice in shape and is similarly used for cooking. However, it is not technically a rice plant, but belongs to the genus Zizania, while true rice belongs to the genus Oryza.

Wild rice is a good source of antioxidants, protein, vitamins, and minerals. It may also help improve heart health and insulin sensitivity. Research shows that wild rice has 30 times more antioxidant activity than white rice.

One cup of cooked wild rice contains 121 calories, 6.54 grams of protein, 34.9 grams of carbohydrates, and 2.95 grams of fiber.

Wheat is a common ingredient used in a variety of foods, including pasta, bread, and baked goods. Approximately 95% of the world’s wheat production is summer wheator regular wheat, the remaining 5% durum wheatalso called durum wheat or pasta wheat.

Research specific to whole wheat suggests that it reduces inflammation and body fat, and supports gut and liver health.

One cup of whole wheat flour contains 408 calories, 15.8 grams of protein, 86.4 grams of carbohydrates, and 12.8 grams of fiber.

Spelt is a type of wheat with small, elongated grains that are usually larger than common wheat. When choosing whole grains, just like wheat and other types of wheat, look for the words “whole spelled.”

Spelled flour can be used in place of wheat in most recipes, and spelled flour provides more protein. One cup of cooked spelled flour provides 246 calories, 10.7 grams of protein, 51.2 grams of carbohydrates, 7.57 grams of fiber, 92% of your intake of manganese, and over 20% of your intake of vitamin B3, magnesium, phosphorus, and zinc. It contains.

Farro, also known as emmer, is an ancient variety of wheat that is small and brown. A staple of Italian cuisine, flour made from farro is thought to make the best pasta. To ensure you are getting whole farro, look for whole grain farro or whole farro rather than farro with pearls.

Ancient wheat grains like farro contain high antioxidant levels and carotenoids that support eye health. 45.5 grams (approximately 1.6 ounces) of farro contains 170 calories, 7.01 grams of protein, 32 grams of carbohydrates, and 3 grams of fiber.

Millet is an ancient, gluten-free small grain. Millet, millet, and teff are among the hundreds of millet varieties. In the United States, millet is usually labeled as “millet” and ingredient lists almost always refer to whole millet.

Millet is rich in antioxidants and can be white, gray, yellow, or red in color. Teff, in particular, has better calcium content than all grains (9.4% of the DV), with 123 milligrams (mg) per cooked cup. Teff is also rich in copper (63% of DV) and manganese (313% of DV).

One cup of cooked millet contains 207 calories, 6.11 grams of protein, 41.2 grams of carbohydrates, 2.26 grams of fiber, and 21% of your manganese intake.

Corn, or “corn,” is a starchy vegetable and is considered a gluten-free grain. Contains all 9 essential amino acids. Corn comes in many forms, including sweet corn, hominy, polenta, and popcorn.

Masa is a type of dough made from corn treated with lime and water. Masa flour and its products are considered whole grains only if their nutritional content closely resembles that of whole-grain corn flour. This means that the loss of bran during processing is minimal. If you’re looking for whole grain corn, choose a product labeled “whole grain corn” rather than “degerminated.”

Corn contains the carotenoid antioxidants lutein and zeaxanthin. These compounds contribute to the yellow color of corn and are also important for eye health. Corn is also rich in resistant starch, which promotes satiety and gut health.

The nutritional content of corn varies depending on its form and corn product. One large ear of sweet white corn contains 123 calories, 4.6 grams of protein, 27.2 grams of carbohydrates, and 3.86 grams of fiber.

Whole grains utilize all the components of the grain. Bran contains antioxidants, fiber, and B vitamins. The germ is rich in B vitamins, minerals, and healthy fats. The endosperm then provides starchy carbohydrates, protein, and small amounts of vitamins and minerals.

In contrast, refined grains remove the bran and germ, leaving only the starchy endosperm. This process removes a quarter of the protein and more than two-thirds of the essential nutrients. To make up for the loss, refined grains are rich in nutrients, but many of the missing nutrients are less than six.

Additionally, the benefits of consuming whole grains are well established. Research shows that eating more whole grains can help meet your fiber needs and lower your risk of developing heart disease, diabetes, obesity, and certain gut-related diseases. Eating whole grains may also reduce your risk of cancer, particularly colorectal, stomach, pancreatic, and esophageal cancer.

This supports why dietary guidelines recommend that at least half of your grain intake come from whole grains.

Incorporating more grains into your diet will diversify your diet and increase its nutritional value. Start by replacing refined grains with whole grain alternatives in your favorite dishes. When purchasing whole grains, look for the word “whole grain” in the ingredient list.

Remember, you don’t have to eliminate refined grains from your diet. Instead, dietary guidelines recommend that at least half of your grain intake be whole grains. Consider starting with mealtimes where you can try new grains or dishes that you eat well but don’t find interesting. Here are some meal and snack ideas to get you started.

• Add fruits, nuts and seeds to oatmeal and some honey
• Toasted whole wheat bread with mashed avocado, egg and tomato slices
• Quinoa salad, chicken or turkey, mixed vegetables, lemon vinaigrette dressing.
• Barley or farro soup with beans, vegetables, spices, and herbs
• Stir-fried brown or wild rice with tofu, broccoli, and peppers
• Air-popped popcorn seasoned with salt, pepper, garlic powder or your favorite seasonings

Discover a wide range of grains, each with unique flavor and nutritional value. Use them to make a variety of delicious and healthy meals. From the hearty goodness of barley and farro to the versatility of quinoa and corn, incorporating these grains into your meals will enhance your cooking experience. Whole grains in particular are rich in fiber, protein, and nutrients that promote overall health. You don’t have to give up refined grains completely. Start incorporating more whole grains into your diet, as recommended by dietary guidelines, by trying new grains or reviving uninspiring dishes.