10 superfood grains to incorporate into your life8 minute
Now that grains are making a comeback, it's time to consider which grains you'd like on your table. Grains are a superfood in and of themselves. We know how important grains are for a healthy life, as they provide protein, fibre, and other nutrients. But it can be a challenge to get the right kind of grains on your table. It's hard to choose what kind to buy, and once you get them home you're left wondering what to do with them. Recent research has indicated that whole grains, like brown rice, whole-wheat flour, and quinoa, can have a positive impact on several health factors. And, in addition to that, incorporating more grains into your diet can also help you lose weight.
Grains are high in minerals, vitamins, and dietary fibre. It is critical to include additional food categories in your diet in a society where over 60% of the population consumes largely processed meals. Add to that the fact that they’re inexpensive, easy to cook, and versatile. And if you’re gluten-free, grains are a must.
As I stated earlier, you should add other food categories to your diet.
Here are the 10 superfood grains to incorporate into your life.
Barley is a multipurpose grain. It's available at a variety of supermarkets. It may be made into porridge, used as a bread basis, or used as a grain alternative for a more nutritious meal. Bread, buns, spaghetti, muffins, flatbreads, and pizzas, among other things, may all benefit from it. Barley contains B vitamins, iron, magnesium, and copper. It also contains a variety of amino acids (one of which is lysine, which may be found in meat, tofu, and nuts). Barley is a gluten-free grain, which is likely why it has long been suggested to celiac disease sufferers. It's high in dietary fibre, folate, and B vitamins. It's also high in phytonutrients, the compounds that give plants and fruits their health advantages. You could even manufacture beer out of barley. It is, however, gluten-free, as previously indicated. As a result, barley is a true all-arounder.
Quinoa is a versatile superfood with a unique taste and texture. It's high in nutrients and may be used in place of rice. Quinoa is commonly mistaken for grass. Because of this, it's a bit of an oddball in the grain category. However, it is rather nutritious, as it contains a significant amount of protein. Quinoa is gluten-free, low in calories, and abundant in minerals such as folate, manganese, iron, magnesium, potassium, zinc, and thiamin. It contains antioxidants such as flavonoids, chlorogenic acid, and quercetin, to name a few.
When cooked alone, quinoa may be a bit bland, so season it with herbs like basil, cilantro, or mint, as well as spices like turmeric or black pepper. Quinoa is gluten-free, gluten-free for those with an egg allergy, celiac disease, for people who can't eat wheat or gluten, and it may be eaten as a grain alongside other grains or as a vegetarian component of a meal.
I’m sure you know that brown rice is a superfood in its own right. It is rich in vitamins, minerals, fibre, and it has a low glycemic index (GI) but it’s also an excellent source of protein and polyunsaturated fats. It contains more fibre and folate than white rice, plus it provides almost twice the daily dietary fibre, potassium, phosphorus, iron, and thiamin of white rice. According to the University of Tennessee, just three cups of cooked brown rice is said to lower cholesterol and blood sugar levels. There’s also evidence that brown rice may protect against some diseases, including cardiovascular disease, diabetes, and cancer.
Brown rice is rich in fibre, which means that you’ll have less of an appetite because it’s filling. Brown rice is a great all-around meal to include in your diet. Although it is an excellent source of protein, it has lower fat content than other grains. It's the simplest grain to prepare; simply stir-fry it for a filling and healthy dinner. Eat rice with plenty of vegetables, and you’ll be on a winning streak! If you’re a vegan, the this is the healthiest grain out there. And, if you’re not vegan, you still stand to gain a lot from eating brown rice. Because of its high level of whole grains, brown rice is one of the most nutrient-dense foods out there.
Amaranth, sometimes known as "the king of grains," is a grass that may easily be substituted for rice. Amaranth is a grass-like grain that has been around for a long time. It's a prominent staple in Asian and northern Indian cuisine & has been dubbed a complete protein. It has a low glycemic index and is abundant in calcium, iron, and magnesium. Amino acids, vitamins, minerals, and phytonutrients are all plentiful in it. The amaranth grain is excellent either raw or cooked. Because of its high protein content, amaranth is commonly used as a meat substitute. Because amaranth is gluten-free and versatile, it may be used in several recipes such as soups, stews, and pancakes. It has a strong flavour as well.
5.Bulgur (cracked wheat)
Bulgur is typically gluten-free, but because it’s made from whole grain, it may contain small amounts of gluten. A few years ago, it became popular to use bulgur in all sorts of things. Now it’s all the rage in healthy food circles. Bulgur – also known as cracked wheat – is a delicious whole grain with a nutty flavour that tastes like a flatbread and is known for its great digestibility. Bulgur has a unique texture that’s hard to describe but one you’ll know if you try it. It is a whole grain that has a nutty flavour. It has a nutty, cheesy taste, and is an excellent source of iron, calcium, protein, magnesium, and potassium.
Bulgur can be cooked in many ways. Dry it, cook it in the oven or on the stove, or boil it. Bulgur can also be eaten as a “gristle” — grain that’s removed before the rest of the food in a dish is cooked, to make it lighter and easier to chew.
Spelt, one of the world's oldest cereals, is a whole grain and a good alternative for anybody with food allergies or sensitivities. Spelt includes fibre, lignans, and phenols, all of which help to reduce cholesterol and improve heart health, according to the American Heart Association. Spelt flour is a healthy substitute for wheat flour.
It's gluten-free, and it's a staple in Nordic cuisine. Its slightly nutty flavour with a hint of sweetness and high fibre content make it perfect for a healthy grain dish. Spelt can be eaten raw or cooked in a variety of ways, including roasting, grilling, or baking. Gluten-free, low in carbs, high in protein, vitamins, minerals, and fibre, spelt is a filling grain.
7 . Buckwheat
A superfood grain, buckwheat contains two compounds known as casein glucosides that help the body absorb protein. Buckwheat falls right in that category – it’s gluten-free and high in protein and fibre. And the grain is high in fibre, vitamins and minerals, which mean it’s ideal for those with bowel health problems. But, if you’re a beginner to the grain, Buckwheat can be challenging to cook. You have to rinse the buckwheat seeds, steam them in water, then add them to boiling water. It's a popular base for vegan versions of grain bowls, grain-stuffed burgers, grain bowls and sandwiches, and even as a savoury topping for lasagna.
8 . Millet
Have you ever heard of millet? Do you remember how much quinoa was lauded when it first came out? Since reading Gluten-Free Girl and the Chef and their millet focaccia, I've been thinking about millet. Millet flour is becoming popular among health-conscious people because of its high nutritional content. It's another fantastic and adaptable grain. Vitamin B-12, folic acid, iron, calcium, and magnesium are all present. Millet has a high calcium and protein content, as well as vitamins B, C, and K. Antioxidants and phytonutrients are also present.
Keep in mind that millet may cause bloating and gas when consumed. It's not often regarded as a superfood, although it does contain 14 essential amino acids. Millet has a little amount of gluten, but not enough to cause problems for celiac disease patients. Millet may be eaten raw, although it's usually better cooked. It's difficult to create a dish that is entirely composed of grains and has no veggies while yet tasting delicious but not millet. It's one of the few grains that's quite popular due to its versatility in the kitchen.
It might be a little cliché to start with a wheat-based superfood. But oatmeal deserves a spot on this list for several reasons. First of all, it’s versatile. Oats are a classic superfood, has been popular since ancient times. Oatmeal also has few calories and takes no time to cook. What makes oatmeal special is that it is super filling. A medium-sized serving packs more than 50% of your recommended daily fibre intake. It’s a great source of B-vitamins, including niacin and riboflavin. It also has selenium, vitamin E, and magnesium. No wonder oatmeal is associated with weight loss. This is due to the loss of appetite and weight-loss hormones. They have a good amount of fibre. Oats are great for reducing blood sugar levels and blood cholesterol levels.
You can make instant oats, or cook it the traditional way and mix it with milk, yoghurt, or fruit. You can bake it, or add peanut butter, maple syrup, or fruit and cinnamon to it. And there are a million different variations and combinations you can do with it. And that’s just for breakfast. Throw it in a smoothie for a snack, or make granola for a healthy treat after your workout.
10 . Farro
Farro is a tough grain that pairs well with chicken. It is a member of the Teff family. It has a nutty flavour and is slightly puffy. Farro is produced from dried grains of three types of wheat that have been boiled in water until mushy. It's delicious on its own or in salads, soups, and other foods. For a grain, farro has a high protein content. It's perhaps the most popular healthy food, and it's almost a superfood. This grain is similar to quinoa but has a higher protein content than brown rice and whole wheat. Farro provides a full protein source when paired with other plant-based meals, such as beans.