Grains are common diets in homes all over the world, know which whole grain foods are best to include in your diet.. Whole grains are rich in magnesium, phosphorus, manganese, Vitamins B, dietary fiber, and selenium.
Unlike refined grains, regular intake of whole grains has been shown to reduce the risk of diabetes, cancer, high blood levels, cancer, and more.
In case you need to get the necessary information about these nutritious foods, here is the list of 8 whole grain foods to include in your diet.
1. Whole-Grain Rye
Rye is a type of wheat that has been consumed from time to time.
It contains more nutrients than wheat with more minerals and fewer carbohydrates. That’s one reason why rye bread doesn’t cause an increase in blood sugar compared to wheat.
Besides, rye flour is incredibly high in fiber; a 100-gram serving of rye flour provides 22.6 grams of fiber, which is 90% of an adults’ daily value.
Rye flour comes in several forms such as light, dark, medium, rye meal, and pumpernickel. Both light and medium varieties are more refined and not considered a whole grain, while dark rye flour, rye meal, and pumpernickel flour are probably whole grain.
Studies have shown that dietary fiber can slow down the absorption of carbs in your gut, thereby causing a slow but steady rise in blood sugars, instead of spikes.
When next you go to the food store, look for the word “whole” on rye flour before purchasing rye as some manufacturers may add refined rye grain flour to the mixture.
2. Whole Wheat
Not only is whole a popular meal in homes, but it is also a very nutritious cereal grain.
It can be found in baked goods, pasta, semolina, noodles, couscous, and bulgur.
Although wheat is a very popular meal, it’s also highly controversial due to its gluten content. Gluten is a protein that is known to trigger a harmful immune response in certain people.
If you belong to the majority of people who can take gluten without health problems, whole wheat is a great addition to your diet. It’s a rich source of antioxidants, vitamins, minerals, and dietary fiber.
Note that there’s a difference between “whole wheat,” and just “wheat.” Keep this in mind when next you go to the food store.
Whole wheat contains fibrous husk, bran, and endosperm while regular wheat doesn’t.
Millet is a common grain in households and has been in existence since time immemorial.
It is considered a staple food in India, China, Africa, Ethiopia, Nigeria, and other parts of the World.
This grain is incredibly nutritious and is packed with magnesium, manganese, zinc, potassium, iron, B vitamins, and fiber. It’s also naturally gluten-free.
Studies have shown that regular consumption of millet has a lot of health benefits such as reduced inflammation, lowers blood triglycerides, and improved blood sugar control.
Although it is considered a cereal, millet is a grain that’s classified as a pseudocereal. Most people see it as a whole-grain cereal because it’s consumed in a certain manner.
Another whole grain food that has been grown for thousands of years is Spelt.
Nutritionally, Spelt is just like the modern whole wheat and it contains manganese, magnesium, phosphorus, zinc, iron, B vitamins, and fiber. However, it has more zinc and protein, compared to whole wheat.
Similar to other grains, Spelt contains antinutrients, such as phytic acid, which can reduce the absorption of zinc and iron from your gut. There is no cause for alarm if you are on a balanced diet, as other foods provide more zinc and iron, but it can be a problem for vegetarians and vegans.
The good news is, you can reduce anti-nutrient by sprouting, fermenting, or soaking the grains.
Note that spelt contains gluten and is therefore not suitable for a gluten-free diet.
5. Brown Rice
Most people prefer brown rice to white rice as it is perceived as a healthier alternative.
That’s because it’s a whole grain, which implies that brown rice contains the entire grain including the bran, germ, and endosperm. On the other hand, white rice has both the bran and germ removed.
Due to the nutrient content of the bran and germ, brown rice contains more fiber, vitamins, minerals, and antioxidants.
Studies have shown the several benefits of the compounds in brown rice as regards health.
Also, it doesn’t contain gluten, making it a great carb option for a gluten-free diet.
Brown rice contains lignans, which are antioxidants that help to limit the risk of heart disease by reducing blood pressure, inflammation, and “bad” LDL cholesterol.
Barley is a regular grain in several households that have been around for thousands of years.
The grain cannot be considered as popular compared to whole grains, but it’s healthy.
Barley is available in two main forms which are whole barley and pearled barley. But only hulled barley is considered a whole grain, as it’s minimally processed.
Hulled barley consists of minerals such as selenium, manganese, magnesium, zinc, copper, iron, phosphorus and potassium, B vitamins, and fiber.
Note that barley contains gluten, so it’s not suitable for a gluten-free diet.
There is hardly anyone who doesn’t know what corn or maize is as it is a very popular grain.
It’s a staple food around the world and grown in higher quantities than wheat and rice.
Unprocessed corn is rich in manganese, magnesium, zinc, copper, phosphorus, potassium, B vitamins, and antioxidants. It’s also naturally gluten-free.
Corn contains lutein and zeaxanthin, which are antioxidants that can be found in abundance in yellow corn.
Several studies have found a link between these antioxidants and a lower risk of muscular degeneration and cataracts, two major factors that can cause loss of sight.
8. Whole Oats
Consider oats as one of the healthiest grains you can eat.
They’re packed with vitamins, minerals, and fiber and also gluten-free.
Furthermore, oats are rich in antioxidants, especially avenanthramide. This antioxidant has been shown to reduce the risk of colon cancer and lower blood pressure.
Oats also provide beta-glucans, a type of soluble fiber that aids digestion and nutrient absorption.
Whole oats such as steel-cut oats, oat groats, and rolled oats are healthy. Other types of oat like instant oatmeal are more process and may contain artificial sugar.
Try to include the above whole grain foods in your diet for a good health and wellness.
Part of the Diet for Weight Loss Editorial Team 2021