If you’re like me and love Asian food, wheat and rice are probably a big part of your diet. While these grains are nutritious, each type brings its own unique benefits in taste and nutrition. Unfortunately, white refined flour has become really popular, which isn’t ideal for health. It’s better to eat whole grains instead.
Whole grains are rich in Vitamin B, which helps your body turn food into energy. Sticking to just one type of grain can cause health issues over time, so it’s good to include a variety of grains in your diet. Here are some grains that have gained popularity recently due to their health benefits:
1. Quinoa: Quinoa is packed with protein, calcium, and iron, making it great for vegetarians who might miss out on these nutrients from animal products. It’s a versatile “super grain” rich in fiber, Riboflavin, manganese, magnesium, and lysine. You can use quinoa in many ways, like in tabbouleh, pancakes, burgers, or porridge.
2. Barley: Barley contains beta-glucans, which help lower bad cholesterol (LDL). It’s high in fiber, which aids digestion and weight loss, and provides a boost of antioxidants. Barley is used as a thickening agent in soups and stews, and it can even be used to make ice cream. Due to its low gluten content, you might want to mix it with wheat flour when making bread.
3. Oats: Oats are my go-to breakfast because they’re easy to prepare. Oats are gluten-free and loaded with fiber, vitamins, minerals, and antioxidants. You can use oats in porridge, cookies, pancakes, and breads, but mix them with other flours for baking.
4. Amaranth: Amaranth provides the amino acid lysine, important for healthy bones, and it’s rich in protein, carotenoids, fiber, phosphorous, and iron. It’s gluten-free and best mixed with other grains for better texture. You can boil amaranth and use it in soups, sauces, or creative dishes like burritos, risottos, salads, or parfaits.
5. Millet: There are many types of millets like foxtail, barnyard, finger, and pearl millet. High in protein and easy to digest, millet is also rich in B-vitamins, minerals, and fiber. It’s versatile and gluten-free, making it great for porridge, pancakes, breads, burgers, and even falafel.
6. Sorghum: Sorghum is an ancient grain high in antioxidants and nutrients like magnesium and carbohydrates. It’s a gluten-free grain that can be used in porridge, cakes, waffles, or breads. Sorghum is digested slowly, keeping you full longer and helping with blood sugar control.
7. Rye: Rye is great for weight watchers because it contains a unique fiber that keeps you full longer and doesn’t spike insulin levels like wheat. It’s high in minerals, vitamins, and B-complex vitamins. Rye can be used in baking for cookies, bread, crepes, pies, and more. It also helps boost metabolism and prevent diseases like cancer and asthma.
Now that you know about these grains, you can make smarter choices and add variety to your diet. Check out your local grocery store for these grains and enjoy the new flavors and health benefits they bring.
