When it comes to nutrient dense foods, whole grains wear the crown. Grains provide you with protein, fiber, B vitamins, antioxidants, and trace minerals (namely iron, zinc, copper, and magnesium). Moreover, a diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Specifically, grains are the seeds of grass-like plants called cereals. The most common varieties include corn, rice, and wheat. There are also grains produced from non-grass plants. Seeds of non-grass plants that are also considered grains include buckwheat, quinoa, and amaranth.
Now when it comes to grains, the most nutrient rich forms are whole grains. The other form in which you will find grains is refined. The difference between whole and refined grains is significant.
Refined grains do not offer the nutritional benefits of whole grains because much of their nutritional value is lost to the refining process. In the refining process the germ and bran are removed from the kernals, leaving only the endosperm. The endosperm is made mostly of carbs and have none of the nutrient richness of the other two layers. So when you eat refined grains all you’re getting is a bunch of carbs, which is likely to be the last thing that you want to consume in excess.
Hence, if it is your goal to get the most out of your grains, the healthiest whole grains to explore are as follows:
- Barley (good source of fiber and iron)
- Rye (has 14% daily value of fiber and 10% daily value of protein)
- Quinoa (has 8% daily recommended value of protein)
- Wheat (2 slices of wheat bread contains 10% recommended daily vitamin B6)
- Buckwheat (17% of your daily fiber intake)
- Millet (rich in fiber and vitamin B6, low in calories)
- Sorghum (34% of daily value of fiber)
- Amaranth (good source of nutrients across the board)
- Rolled Oats (fiber, protein, and calcium plus 38% daily iron intake and 17% daily vitamin B6 intake)
- Teff (excellent source of fiber, iron, magnesium, phosphorus, zinc, thiamin, and vitamin B6)
Whichever source you prefer, it’s clear that whole grains are an essential part of a healthy diet. They are a great way to fuel the muscles and the brain. Essentially, whole grain is food energy. That’s why whole grains wear the crown. So take your pick and eat up! Whether it’s a whole grain bread, flour or cereal you can’t lose.
