by Whole grains are a basic staple of healthy diets. Not only are they a good source of essential nutrients such as B vitamins, selenium, magnesium, protein, and fiber, but they provide hundreds of bioactive compounds that are linked to numerous health benefits. Incorporating a variety of whole grains into your meals and snacks can improve your overall well-being and reduce the risk of chronic conditions including systemic inflammation, heart disease, type 2 diabetes, metabolic syndrome, and certain cancers.
Because of their fiber and protein count, whole grains are more filling than comparable calories from refined grains, so they may help you achieve a healthier weight. The fiber also acts as a prebiotic to help improve your gut microbiome. Public health recommendations are that at least half of your total grains each day should come from whole grains. Unfortunately, most Americans do not get enough whole grains in their diet.
Let’s explore the 10 healthiest whole grains you can eat, according to science. After learning more about their nutritional profiles and health benefits, you’ll be ready to include these grains in your daily diet.
Oats
Decades of research have highlighted the many health benefits of oats. Oats are packed with soluble fiber, especially beta-glucan, which has been shown to help lower cholesterol levels and improve heart health. They are also a good source of antioxidants and vitamins. According to a review article published in the journal Foods, oats are rich in bioactive compounds including phenolic acids, sterols, and avenanthramides. Eating oats improves gut health, and helps reduce the risk of heart disease, certain types of cancer, and dermatitis. Oats also help keep you satisfied, thanks to their fiber content.
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Quinoa is a special whole grain in that it is a complete protein, which means it provides all nine essential amino acids and is classified as a gluten-free food. It is rich in fiber, vitamins, and minerals, such as magnesium and iron. Quinoa is an ancient grain called “mother grain” by the Incas and is considered a sacred plant that provides various medicinal properties. Studies show that it can help prevent various chronic diseases such as diabetes, obesity, anemia, and celiac disease. The health benefits are thought to stem from the numerous bioactive compounds in quinoa that provide medicinal properties, such as phytosterols, saponins, and phenolic compounds, according to research published in the journal. Antioxidants.
Brown rice
Whole grain brown rice retains the bran, germ, and endosperm. As a result, brown rice provides protein, fiber, and many important vitamins, minerals, and beneficial bioactive compounds. Some of the main minerals in brown rice include magnesium, phosphorus, and selenium. Brown rice which is slower to digest is more filling than refined carbs. One study published in Applied Physiology, Nutrition, and Metabolism reported that individuals who ate brown rice were more likely to control their weight, compared to those who ate white rice. Rice is gluten-free, making it a great choice for those with wheat or gluten intolerance.
barley
Barley provides similar health benefits to oats, as they both contain the unique soluble fiber, beta-glucan. Beta-glucan can slow down digestion, helping you feel fuller for longer. It also helps lower levels of harmful LDL cholesterol and helps maintain healthy blood sugar and insulin levels. Many countries around the world, including the United States, allow health claims for products containing barley and barley regarding the cholesterol-lowering abilities of beta-glucan from oats and barley, according to research published in the journal. Nutrients. Barley also provides important nutrients such as B vitamins, iron, and potassium.
buckwheat
Despite its name, buckwheat is not wheat, but a seed related to rhubarb and sorrel. It is considered a pseudocereal whole grain. Buckwheat is gluten-free and rich in protein, fiber, and essential nutrients like magnesium and manganese. Buckwheat contains many phytonutrients including flavonoids and phenolic compounds with known health benefits, according to research published in. Food Science & Nutrition. Buckwheat phytonutrients may help reduce risk for heart disease, certain types of cancer, and may help reduce risk for type 2 diabetes, and reduces inflammation.
Whole wheat
Whole wheat refers to the intact wheat kernel, including the outer bran layer, the nutrient-rich germ, and the starchy endosperm. Regular consumption of whole wheat products is linked to a reduced risk of heart disease, stroke, and type 2 diabetes. Many of the health benefits of whole wheat stem from its fiber content as well as the antioxidant phenolic compounds present in the bran layer. the outer part of the wheat kernel. One study published in the journal Molecules reported that the antioxidants in bran may help temper inflammation, prevent heart disease, and lower the incidence of colon cancer.
Millet
Millet is a gluten-free whole grain rich in fiber, protein, vitamins and minerals. It is particularly high in magnesium, which is essential for bone health and muscle function. Millet consumption is associated with improved digestion and a reduced risk of certain types of cancer. A review article has been published in the journal. Cureus a systematic investigation of the health benefits of millet. The researchers noted that the fiber in millet, and other bioactive compounds provide anti-cancer effects. The fiber in millet also acts as a prebiotic and helps slow down the rate of digestion and lowers blood sugar and insulin levels.
Amaranth
Amaranth is an ancient, sustainable grain that is considered a pseudo-cereal crop. The crop dates back to the Aztecs, Mayans, and Incas in the 16th Century, where it was not only used as food but was also considered sacred. Amaranth provides protein, fiber, B vitamins, manganese, magnesium, calcium, iron, and selenium. In addition, it is gluten-free and rich in beneficial phytonutrients with antioxidant and anti-inflammatory properties, which add to its potential health benefits. A review study published in the journal Foods suggests that amaranth phytonutrients provide anti-inflammatory, anti-cancer and neuroprotective benefits. It is also anti-microbial, anti-viral, and has the ability to help maintain stable blood sugar and lipid levels.
Tri-check
Tritium is a hybrid of wheat and rye, combining the nutritional benefits of both grains. It provides protein, fiber, B vitamins, magnesium, potassium, and iron. It is also rich in bioactive antioxidant compounds that provide heart health, anti-cancer, anti-diabetic and other benefits. Tritake polyphenols, according to a review paper published in Food Chemistry.
Sorghum
Sorghum originated in Africa around 800 BC but is becoming more popular in other areas of the world as a sustainable grain with numerous health benefits. Sorghum provides 12 essential nutrients – more than corn, wheat, oats, rice and quinoa. Sorghum is gluten free and rich in antioxidant phytochemicals. It has been linked to improved heart health, better blood sugar control, and reduced inflammation. One study published in Molecular Nutrition Food Research found that sorghum increased GLP-1 hormone to help subjects feel fuller for longer.
Incorporating a variety of whole grains into your diet can greatly improve your overall health and well-being. From quinoa to sorghum, each whole grain offers unique nutritional benefits backed by scientific research. By making whole grains a staple in your meals, you can enjoy delicious, nutritious foods while reaping the many health rewards they provide.
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