14 Healthy Whole Grains and How to Eat them

There are several varieties of this small round gluten-free grain that you can see in stores, including fonio, pearl, and finger. One cup of millet also contains 25% of the daily value of phosphorus for women over 19; This, along with calcium, helps maintain healthy and strong bones and teeth. Studies have shown that consuming millet can help prevent chronic diseases in people who consume it regularly. Throw a bowl of millet into a delicious breakfast porridge that will start your day with 11 grams of protein.

Bulgur is a type of cracked wheat, usually made from durum wheat (so it is not gluten-free). One cup provides more than half your daily magnesium needs, along with 17 grams of plant-based protein; Beyond helping muscle and nerve function, this also plays an important role in bone health. Bulgur is easy to find in a variety of grain sizes, including fine, medium, coarse and extra-coarse grains, and the finest grains do not need to be boiled to cook. Just add hot water and let it sit, then fluff it with a fork.

There are different varieties of this chewy whole grain. While brands sell quick-cooking or instant farro that can be ready in 10 minutes, regular farro can take much longer to prepare. Farro is especially rich in niacin, which has 20% of your daily value in 1/4 cup; It is a B vitamin that revitalizes the skin and helps the digestive system. “Try batch cooking quinoa or farro to easily create hearty grain bowls. Just add fresh or roasted veggies, hummus or other add-ins, tofu, or other protein you like,” says Moore.

Quinoa is technically a seed rather than a grain, native to Peru, Ecuador, and Bolivia, and is naturally gluten-free, making it an excellent base for those avoiding gluten due to allergies or intolerance. It is full of important nutrients; One cup provides 8 grams of protein and 5 grams of dietary fiber. It will provide a pleasant bite if steamed, boiled or made into porridge. Or fold it into a Roasted Red Pepper and Manchego Frittata for a winning breakfast!

There’s a good reason for this breakfast. “Oats are rich in beta-glucan, a soluble fiber that has been shown to help lower cholesterol levels and improve blood sugar management,” says Moore. Oats are also high in fiber, and studies show that their fiber content and other nutrients help strengthen your gut microbiome, which aids in digestion as well as immune system support.

Popular in Indian and West African dishes, you may find sorghum less available at the grocery store (but it’s easy to order online!). Sorghum is an impressive whole grain for both its health and environmental benefits. Scientists have discovered that this is a crop that can grow extremely well in drought conditions; This makes it a potentially popular option as climate change continues to warm the planet and cause more widespread droughts.

Like other grains, sorghum is rich in protein and fiber. Studies also show that sorghum is rich in polyphenols, which may help prevent cancers as well as oxidative stress, which can accelerate aging. To prepare it, cook it like you would quinoa or throw it on the stove like you would popcorn.

Spelled wheat, also known as dinkel or hulled wheat, is often ground into flour and added to bread dough. This nutty cereal is a good source of minerals such as potassium, manganese, iron and phosphorus, as well as thiamine, a B vitamin important for cell function and healthy metabolism. It is written that it is beneficial to soak it in water overnight before cooking to cook it faster or use low heat in the slow cooker to ensure it is soft.

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Use this small grain whole or ground into flour, which is the main ingredient in injera, a staple flatbread in Ethiopian cuisine. It is a plant native to Eritrea and Ethiopia. “Teff is high in protein, higher in iron than most other grains, and packs a whopping 12 grams of fiber in just a 3.5-ounce package!” says Moore. This light, slightly sweet choice is also rich in minerals such as copper, phosphorus and magnesium, which are key to regular muscle and nerve function.