She Strengthens

Unlock the Power of Whole Grains

When it comes to whole grains, there’s more to explore beyond wheat. In fact, there are numerous ways to add variety to your meals while reaping the benefits of whole grains. Unlike their processed counterparts, whole grains retain their nutrient-rich components, including the germ, bran, and endosperm. This trifecta provides an abundance of fiber and a wide range of health benefits.

Venturing Beyond the Familiar

You may be well-acquainted with oatmeal, whole-wheat pasta, and quinoa, but what about the lesser-known whole grains that can elevate your diet? Let’s delve into 17 whole grains that deserve a spot in your pantry.

1. Amaranth: The Nutrient Powerhouse

Once considered a weed, amaranth has gained recognition for its exceptional nutritional value. With 5.17 grams of fiber and 9.35 grams of protein per cup, it’s an excellent substitute for other grains. Amaranth is rich in lysine, magnesium, and calcium, and contains squalene, a compound that has been shown to reduce tumor size in mice.

2. Kamut: The Ancient Wheat

Kamut, an ancient Khorasan strain of wheat, is a great source of protein, providing 9.82 grams per cup. It’s also rich in selenium, zinc, and magnesium. Replacing semi-whole-grain wheat products with Kamut products has been shown to reduce the risk of metabolic syndrome and increase antioxidant activity.

3. Millet: The Birdseed Turned Superfood

Millet, once primarily used as bird feed, has gained popularity among humans. It’s a good source of protein, providing 6.11 grams per cup, and has been shown to regulate blood glucose levels. With steady glucose levels, energy levels remain consistent, making millet an excellent addition to your diet.

4. Teff: The Tiny but Mighty Grain

Teff, a tiny grain, packs a nutritional punch. One cup provides a significant amount of calcium (123 milligrams) and is a good source of vitamin C. It’s also gluten-free and contains high-resistant starch, which may help prevent colon cancer.

5. Freekeh: The Smoky Flavor

Freekeh, wheat harvested early and roasted, provides more than four times as much protein as brown rice and has a low glycemic index. It’s rich in fiber, making it an excellent choice for colon health. Cook freekeh similarly to rice and enjoy its smoky flavor in pilafs and risottos.

6. Farro: The Ancient Grain Fit for a King

Farro, an ancient strain of wheat, was allegedly rationed to Roman soldiers thousands of years ago. It provides more fiber than brown rice or quinoa, making it a great addition to your diet.

7. Barley: The Versatile Grain

Barley dates back to the Stone Age and can take on many roles. It’s available as a flour or meal for baked goods, and can be added to soups and stews in its pearled form. With its high fiber content, barley may help prevent chronic diseases and lower cholesterol.

8. Fonio: The Tiny but Mighty Millet

Fonio, a type of millet, is rich in amino acids, specifically methionine, which helps the liver process fat and remove toxins. It’s also a good source of magnesium, zinc, and manganese.

9. Sorghum: The Gluten-Free Grain

Sorghum, a gluten-free grain, is a great option for those with celiac disease. It’s versatile and can be cooked into porridge, popped like popcorn, or used in flour form in baked goods. Sorghum is a great source of antioxidants and may help reduce the risk of diabetes.

10. Bulgur: The Quick and Fibrous Grain

Bulgur, a derivative of wheat, is the result of boiling, drying, and cracking wheat kernels. It’s incredibly versatile, cooks quickly, and provides 8.19 grams of fiber per cup, making it a great addition to your diet.

11. Spelt: The Higher-Protein Wheat

Spelt, a type of wheat, is higher in protein than other types, providing 10.7 grams per cup. It’s easy to substitute spelt flour for wheat flour in recipes, but those with wheat intolerances should exercise caution.

12. Triticale: The Hybrid Grain

Triticale, a hybrid of wheat and rye, contains a significant amount of antioxidant compounds. It’s often eaten in the form of berries or oatmeal-like flakes.

13. Buckwheat: The Gluten-Free Herb

Buckwheat, an herb, is gluten-free and provides a compound called quercetin, which lowers blood glucose levels. It’s often ground into flour or crushed into groats, which can be cooked like rice.

14. Red Rice: The Fun-Colored Food

Red rice, a type of yeast-grown rice, has been used in Asia for its medicinal properties. It’s gaining popularity in the West for its cholesterol-lowering properties.

15. Indian Rice Grass: The Gluten-Free Staple

Indian rice grass, also known as Montina, is a staple of Native American diets. It’s gluten-free and has recently gained popularity among those who avoid gluten. Pure Indian rice grass flour is super high in protein compared to wheat.

16. Rye Berries: The Peptide Powerhouse

Rye berries, eaten like rice or barley, contain a peptide called lunasin, which may play a role in cancer prevention. Research suggests that rye fiber is more effective than wheat fiber in improving bowel health.

17. Wheat Berries: The Whole Grain

Wheat berries, whole kernels with only the hull removed, provide all the grain’s nutrients and minerals. They’re a great source of selenium and manganese, as well as lignan, a phytochemical associated with a lower risk of breast cancer.

The Takeaway

From freekeh to rye berries, spelt to sorghum, there’s a whole world of whole grains waiting to be explored. With such a variety to choose from, you’ve got plenty of options to help crank up the whole grain quota in your diet.