While the majority of whole grains come in all shapes, sizes, tastes and textures, their B vitamins, fiber, iron, plant-based protein and minerals content all deliver a hefty nutritional punch. According to studies, the complex carbohydrates present in whole grains digest more slowly than refined versions, keeping blood sugar levels and cravings regulated for sustained energy.
With whole grains, you’ve got many options not only in variety, but versatility in the kitchen, too. From breakfast to dinner and everything in between, there’s a grain for every time constraint, cooking level and craving. In this article we have complied the 5 most nutritious whole grains with tasty ways to add them to your daily diet.
1. Millet
Millet is a gluten-free whole grain with contents like amino acids, complex carbohydrates, fibre and a range of minerals. Its can be used to make gluten-free flour for baked goods, and can be turned into a creamy grain, making it a better alternative to Cousous.
2. Quinoa
Quinoa is a complete plant-based protein containing all essential amino acids, fibre, iron and easy-digesting carbohydrates. The original and healthy fast-food, quinoa cooks up in less than fifteen minutes and can be used as an alternative to oats in porridge, tossed in a leafy salad or even served as a simple side dish.
3. Oats
Oats are high in soluble fiber, helping to lower cholesterol, improve digestion, and help manage a healthy weight. To top it off, it is easy and quick to prepare.
4. Corn
Even though not often thought of as a whole grain, its standout nutritional features including lutein and zeaxanthin, and carotenoids helps to promote a better eyesight. Corn is a unique grain, such that it could be freshly eaten from the husk, as well as dried in the form of cornmeal and flour.
5. Brown Rice
Whole grain brown rice is a low-allergen, gluten-free whole grain that is high in B vitamins, selenium, fiber and easy-digesting carbohydrates. Many of its varieties can be found in whole grain brown rice such as basmati, short grain and long grain. When mixed with a legume or bean, brown rice turns into a complete protein.
image couresy: cheftessbakeresse.blogspot.com, amazon.com, authoritynutrition.com, organicfacts.net, livescience.com.
