14 Healthy Whole Grains, and How to Enjoy Them Right Now

Carbohydrates can be an important part of one’s diet, but not all carbs are created equal. Simple carbohydrates include processed ingredients like refined flours and sugars, and they can leave you feeling hungry soon after meal time. Meanwhile complex carbohydrates are higher in fiber and other important nutrients, and they digest more slowly, keeping you fuller longer. One family of good-for-you complex carbohydrates: healthy grains.

What Is Freekeh? The Ancient Grain You’ll Love Barley Barley is an ancient cereal grain and the fourth most popular grain grown globally. While often used in beer production, it is a helpful grain to add to your diet as one cup of hulled barley provides more than 6 mg of iron—important for healthy blood clotting—as well as a dose of vitamin B6. It is a perfect grain to add to salads once boiled as it adds a slight chew.

‘Forbidden’ Black Rice Is Taking Over Instagram, and You Definitely Need to Try It Buckwheat This gluten-free whole grain is known for its deliciously complex nutty, slightly bitter flavor, and it is also the main ingredient in soba noodles. “Buckwheat is particularly high in antioxidants and fiber and may help support blood sugar management and heart health,” says Moore.

Brown Rice Vs. White Rice—Is One Better for Your Health? Millet There are several varieties of this little round gluten-free grain that you may see in stores, such as fonio, pearl, and finger. One cup of millet also boasts 25% of the daily value of phosphorus for women over 19, which, along with calcium, helps to maintain healthy and strong bones and teeth. Studies have shown that the consumption of millet can help to prevent chronic diseases in those who enjoy it regularly.

This Spelt Salad with Apples and Pine Nuts Recipe Is So Easy To Make Teff Find this tiny grain in its whole form or ground into flour—the main ingredient in injera, a staple flatbread in Ethiopian cuisine. It is a plant native of Eritrea and Ethiopia. “Teff is high in protein, higher in iron than most other grains, and a fiber powerhouse packing 12 grams in just 3.5 ounces!” says Moore.

Source: Healthcare Press (healthcarepress.net)

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