Try These Grains This Week

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Whole grains, such as brown rice, quinoa and whole oats, are known to have significant health benefits. According to WebMD, they are full of nutrients including protein, fiber, B vitamins, antioxidants, and various minerals. A whole grain diet can reduce the risk of heart disease, type 2 diabetes, obesity, some cancers, and may improve bowel health by helping to maintain regular bowel movements and promote growth of healthy bacteria in the colon. However, only 10% of Americans eat the daily recommendation of at least three servings a day. 

Health benefits of whole grains:

  • More nutritious than white bread and white rice
  • Lower glycemic index
  • More beneficial nutrients such as fiber, magnesium, vitamin E, and phytochemicals
  • Helps the body regulate blood sugar, fats and cholesterol
  • Keeps the blood vessels healthier
  • Helps prevent DNA damage and reduces inflammation in the body

1. Amaranth: It's a tiny grain with a crunch and loaded with protein and fiber. And, bonus! It's gluten-free. Cooked amaranth is great as a breakfast porridge. And did you know if you put the uncooked grains into a heated skillet, they'll begin to pop and you'll end up with something really similar to popcorn? Yep, try it!

2. Millet: Think of this grain as a similar size and texture to couscous. But it increases size about 4 times when it's cooked. It's also gluten-free and a great source of fiber, magnesium, and phosphorous (which helps repair body tissue). Substitute for rice in any dish calling for it. 

3. Farro: A rustic Italian grain with a tender texture, similar to rice. It's high ion protein and fiber and calcium. Add to salads as well as heartier soups and pasta dishes. 

4. Freekeh: This grain is popular in Palestinian and Egyptian cooking. But it's actually just wheat that's harvested very young and lightly roasted. High in protein and has twice the amount of fiber as quinoa. Works in both savory and sweet dishes. Top with milk and fruit in place of oatmeal in the morning or mix in veggie burgers. 

5. Barley" This grain is meaty and chewy similar to pasta and high in niacin which lowers cholesterol. Try it cooked in soups or brewed in teas.