15 Healthy Whole Grains & the Benefits of Eating Them
Nov 09, · Whole grains vary in size, shape and flavor. Examples are whole wheat, oats, quinoa, brown rice and buckwheat. You can eat them on their own – Author: Kelly Toups. Quinoa is a popular favorite whole grain for a couple of reasons. First, it's much quicker-cooking than other whole grains. Quinoa takes about 15 minutes to cook, and quinoa flakes cook in just a few minutes. Second, it's high in protein with 18 grams per cup, cooked, making it .
Numerous studies show the benefits of eating a diet high in fiber; what better place to get that fiber than with healthy whole grains? Here is a list of different types of whole grains you can incorporate into your diet.
Teff is considered to be an "ancient grain" that has been eaten in parts of the world for generations and has recently made its way into American grocery stores and home kitchens. Like quinoa, teff is gluten-free, but because of its small size, it tends to be a little less versatile. Quinoa is a popular favorite whole grain for a couple of reasons. First, it's much quicker-cooking than other whole grains.
Quinoa takes about 15 minutes to cook, and quinoa flakes cook in just a few minutes. Second, it's high in protein with 18 grams per cup, cooked, making it perfect vegetarians and vegans. It has a chewy, mildly nutty flavor similar to pasta which makes it perfect for soaking up stir-fry sauces or salad dressings.
If you haven't already, try this popular whole grain. It might just top the list of your favorite whole grains, too! It looks like barley, it tastes like barley, it cooks like barley, but it's not barley; it's farro! Farro is an ancient grain which has long been part of traditional Italian meals. While it seems like every grain has, at one time or another, been declared "the new quinoa", kaniwaa close what food helps skin heal faster of quinoa, might actually be it.
With nearly as much protein as quinoa and an excellent boost of iron, kaniwa what is pen pal account a smart choice for vegetarians and vegans. Most people have heard of bulgur wheat since it's the main ingredient in a traditional Middle Eastern tabouli saladbut for most of us, that's probably the only way we've ever tried it. Bulgur wheat is high in heart-healthy fiber. Instant bulgur, also called fine-grain bulgur, cooks in just five minutes.
Use it instead of rice in a rice salad or rice pilaf recipe, and you'll probably never go back to plain white rice again. If you like cooking with whole grains, try using millet! Although it may be most widely used as birdseed, millet is a whole grain that can be used like rice in vegetarian, vegan, and gluten-free dishes. The latest grain to join the "ancient grain" trend is freekehwhich is gaining popularity, thanks in part to its promotion by the queen of all media, Oprah herself.
Long eaten in the Middle East, freekeh is whole wheat that has been harvested while still green and young, then roasted and cracked. It's incredibly high in fiber and, since it's high in protein, it's a perfect choice for vegetarians and vegans. Try adding a bit to a salad or soup for a nutritional boost.
It just might be your new favorite type of whole grain. Chewy and nutty, barley may be more widely enjoyed as an ingredient in beer than in its whole grain state, but that doesn't mean you shouldn't give it a try!
Like many whole grains, barley has been shown to be effective in lowering cholesterol, particularly in men and in as little as five weeks. If you're looking to eat more whole grains to reduce your cholesterol, barley may be the best one to try. It'll stick to your ribs and fill you up, too.
If you haven't already added Israeli couscous to your whole grains list, you just might have a new favorite. With a larger shape, like barley, but rounder, Israeli couscous is characterized by a bit of a nutty, savory flavor, and a chewy texture.
Israeli couscous is made from semolina flour, so it how to write an example essay paper not technically a whole grain. Although everyone's probably heard of whole wheat bread and whole wheat products, very few people have ever actually eaten wheat berries —which are whole kernel wheat what does nbr stand for. They take quite a bit of time to cook, but they're high in fiber and well worth the effort if you've got time to simmer them on the stovetop for a while.
Try adding a handful to a favorite soup or chili recipe in order to add extra fiber and nutrition or pair it with a vegetable stir-fry as you would with rice. Buckwheat is not technically a whole grain, but it's used much like other grains and is just as healthy.
It's actually a healthy high-protein gluten-free seed. If you've ever had Japanese soba noodles, you've probably had buckwheat, since these noodles are usually made from buckwheat flour. The health benefits of including buckwheat in your diet are well documented—it's been shown to strengthen capillary walls, relieve some symptoms of Type 2 diabetes and even high blood pressure. Actively scan device characteristics for identification. Use precise geolocation data.
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And How to Use Them in Your Cooking
Feb 04, · Some examples of whole grains foods include barley, buckwheat, bulgur, farro, oats, quinoa and rye. In addition to being highly nutritious, whole grains may also enhance digestive health, promote weight loss, protect against cancer, fight inflammation, .
Plants that produce grain are classified as grasses. The fruit of these plants are dry, edible berries that are often referred to as kernels or grains. These fruits can be refined or used in their whole form. A whole grain is the entire kernel of grain. Discover several examples of grains often used in whole grain form. Any unrefined grain is considered to be a whole grain. When whole grains are processed, the bran, germ and endosperm are not removed. The fact that these things are not removed is what makes them whole grain.
Whole grain barley includes hull-less or naked barley, but pearled barley is not whole grain. It is often used as flour, flakes or grits. Also referred to as cracked wheat, bulgur is whole wheat that has been pre-cooked. The entire wheat grain is cooked then chopped after drying, so nothing is removed from it.
Bulgur is a common ingredient in tabbouleh and other Middle Eastern recipes. This whole grain was recently approved for human consumption in Canada and the United States. It has long been grown for bird food, as well as consumed as food or in beverages in places like the Canary Islands, Italy, North Africa, and Mexico. Unrefined corn is a whole grain. If it has been milled such that the germ or bran has been removed, then it is not a whole grain.
Check ingredient lists for "whole corn" or "whole grain corn" to verify the presence of whole grain. Popcorn is a whole grain snack. It is a great source of antioxidants. The most ancient of the ancient grains, einkorn is virtually always used in its whole grain form.
It has a different type of gluten than modern wheat, and so can be eaten by some people with gluten intolerance or sensitivity. It is higher in protein and other key nutrients than modern wheat. Also referred to as emmer, this is an ancient strain of wheat often used in its whole grain form. Note that "pearled" farro is not in whole grain form, so be aware that products aren't labeled that way if you're looking for whole grain farro. It is often used in semolina flour.
Fonio is the smallest of all the cereal grains. It is sometimes referred to as "hungry rice. It is most commonly available as pearled fonio, which is not whole grain. Also known as adlay millet, Job's tears grows well in many high altitude regions where it is difficult to grow corn or rice.
While it is not a barley, it resembles barley and is sometimes referred to as Chinese pearl barley. For example, pearl millet is Pennisetum glaucum , foxtail millet is Setaria italica , and proso millet is Panicum miliaceum. All millet varieties are gluten-free. Millet comes in a variety of colors, including white, red, gray, or yellow. The oat bran and germ are not usually removed during processing oats, so they are almost always whole grain.
This includes even hull-less or naked oats. Rice is the most easily digested grain. Whole grain rice is usually brown, but not always. It comes in a variety of beautiful colors, including black, purple or red.
White rice is not whole grain rice. It starts out as bran rice but goes through a milling and polishing process to convert it to white rice. Whole grain rye flour has high fiber content in both its bran and endosperm, leading to it having a lower glycemic index than other whole grains.
It is sold in many forms, many of which are not whole grain. Rye grows well in wet and cold conditions, so it is popular in northern Europe and Russia. Also referred to as milo, sorghum is a hardy whole grain that is naturally gluten-free.
It can be popped like popcorn or used in flour form. Also known as dinkel wheat or hulled wheat, spelt has a higher protein content than regular wheat. It has a mild flavor and can be used in most recipes that call for wheat flour. In Italy, spelt is sometimes referred to as farro grande , which translates to big farro. Teff is a type of millet that is widely used in Ethiopia, Eritrea and other African countries.
Teff grains are tiny. They're so small that they can't be milled, so all teff is whole grain. Triticale is a relatively new grain, grown as a hybrid of durum wheat and rye. It is primarily grown in Europe and is not widely available outside of the continent.
It is almost always used in whole grain form. Durum wheat Triticum turgidum durum is made into pasta, while bread wheat Triticum aestivum vulgare is used for most other wheat foods. Both types can be used in whole grain form. Wild rice is actually the seed of an aquatic grass rather than being a true rice.
It is almost always used in its whole grain form and is typically combined with brown rice or other types of rice. It has more protein than other whole grain rice. Pseudo grains can be used like whole grains in cooking but are not actually classified as grains, because the plants from which they come are not actually classified as grasses. The three most commonly used pseudo grains are amaranth, buckwheat and quinoa.
Like true whole grains, they are very nutritious. Because the pseudo grains are not wheat, they are naturally free from gluten. This makes them a good culinary option for people who have celiac disease or gluten sensitivity. They can also be consumed as part of a Paleo way of eating.
The fact that the name of a grain appears on a food label does not mean that the food product contains whole grain. Look for the word "whole" in front of the grain listed as the first ingredient in order to verify that a product is, in fact, a whole grain food item. Now that you're familiar with some different types of whole grains and how to identify food products that contain whole grains, it's a great time to expand your food-related vocabulary.
Explore some really unusual dishes like real foods that start with the letter "x. Common Examples of Whole Grains Any unrefined grain is considered to be a whole grain. Barley Hordeum spp. Bulgur Triticum ssp. Canary seed Phalaris canariensis This whole grain was recently approved for human consumption in Canada and the United States. Corn Zea mays Unrefined corn is a whole grain. Einkorn Triticum monococcum The most ancient of the ancient grains, einkorn is virtually always used in its whole grain form.
Farro Triticum turgidum dicoccum Also referred to as emmer, this is an ancient strain of wheat often used in its whole grain form. Fonio Digitaria exilis Fonio is the smallest of all the cereal grains. Job's Tears Coix lacryma-job Also known as adlay millet, Job's tears grows well in many high altitude regions where it is difficult to grow corn or rice. Oats Avena spp. Rice Oryza sativa Rice is the most easily digested grain. Rye Secale cereale Whole grain rye flour has high fiber content in both its bran and endosperm, leading to it having a lower glycemic index than other whole grains.
Sorghum Sorghum spp. Spelt Triticum aestivum spelta Also known as dinkel wheat or hulled wheat, spelt has a higher protein content than regular wheat. Teff Eragrostis tef Teff is a type of millet that is widely used in Ethiopia, Eritrea and other African countries. Triticale Triticosecale rimpaui Triticale is a relatively new grain, grown as a hybrid of durum wheat and rye.
Whole Wheat Flour Two Types Durum wheat Triticum turgidum durum is made into pasta, while bread wheat Triticum aestivum vulgare is used for most other wheat foods. Wild rice Zizania spp. Examples of Pseudo Grains Pseudo grains can be used like whole grains in cooking but are not actually classified as grains, because the plants from which they come are not actually classified as grasses.
It is rich in many micronutrients. Unlike other pseudo grains, it can remain crunchy when cooked. It has a high protein content, as well as folic acid, potassium, vitamin E, and healthy fats. Wording That Indicates Whole Grain Products The fact that the name of a grain appears on a food label does not mean that the food product contains whole grain.
A product that lists "wheat" as the first ingredient is not a whole grain item. Look for "whole" in front of the type of grain whole wheat flour, whole corn, etc.
Alternately, look for a term used specifically for a particular whole grain, "bulgur. If you see the proper terminology on the label, but it is way down the list of ingredients, that just means that the product contains some whole grain.
The product contains a larger proportion of everything that appears before it on the label. When a convenience food is labeled with "contains whole grain," peruse the order of ingredients on the label very closely.