Are eating whole grains in your diet? If not then keep reading this article to know why you should eat healthy whole grain foods and which are the healthiest whole grains for you.
To maintain our health, every nutrient is essential to us. Normally, we consume processed foods loaded with refined carbohydrates. That cause problem for us. Hence, adding whole grains is better than refined grains. Whole grains are minimally processed and thus more nutritious than refined grains.
They can help prevent health problems like indigestion, diabetes, obesity, and heart disease.
What are Whole Grains?
Whole grains are the unprocessed form of any grains after harvesting. It contains three parts including bran layer, germ, and endosperm
Grains are an essential part of a healthy diet, but whole grains are the healthiest ones. Because they contain the fiber-rich outer bran layer, the nutrient-packed germ, and the starchy endosperm. They are high in magnesium, dietary fiber, iron, manganese, phosphorus, selenium, and B vitamins.
Surprisingly, choosing whole grains over refined grains has been linked to lower risks of heart disease, type 2 diabetes, cancer, and more. They provide additional high levels of antioxidants and other healthy plant-based nutrients.
Best healthy whole grain foods
Let’s check out the 7 best healthy whole grain foods.
1. Whole Oats
Oats are a good source of fiber, iron, magnesium, phosphorus, zinc, copper, thiamin, manganese, and selenium. All these nutrients are beneficial for your health.
They are rich in polyphenols, which are antioxidants. That works as a powerful anti-inflammatory agent. whole oats are also loaded with beta-glucan, a type of soluble fiber that helps lower LDL.
And it may reduce the risk of some types of cancers too. Oats contain compounds that can lower blood pressure as well.
They are naturally gluten-free, but when processed with other grains that may contain gluten.
Please check the label for the gluten-free certification before buying.
2. Brown Rice
Brown rice is widely known as an alternative to white rice. It contains the entire grain including the bran, germ, and endosperm.
Brown rice contains lignans, which are antioxidants that reduce heart disease risk by reducing blood pressure, inflammation, and bad cholesterol. These are also naturally gluten-free, making them a great carb option for a gluten-free diet.
This South American grain has been known as a superfood. Quinoa is packed with more vitamins, minerals, protein, healthy fats, and fiber than popular grains such as whole wheat, oats, and many others.
It contains all nine essential amino acids that your body needs. Quinoa great source of antioxidants that neutralize potentially harmful molecules called free radicals.
Corn is very popular among whole-grain food lovers. It’s essential food around the world and is grown in higher quantities than wheat and rice. Whole unprocessed corn is packed with vitamins, minerals, fiber, and antioxidants.
Yellow Corn contains lutein and zeaxanthin, which have been linked to a lower risk of macular degeneration and cataracts.
5. Whole Barley
Whole Barley is an ancient grain that has been consumed for thousands of years. It contains a higher amount of dietary fiber than any of the other grains, plus it has an array of phytochemicals and the soluble fiber beta-glucan.
These antioxidants may help to reduce bad cholesterol and build immunity.
Buckwheat seeds are packed with nutrients such as manganese, magnesium, copper, phosphorus, iron, B vitamins, and fiber. However, its seeds are carbohydrate-rich and lend themselves to the same uses as wheat.
Use buckwheat flour as a base for pancake and waffle mixes or whole buckwheat for salads or soups.
Also known as Finger millets or ragi, and widely used to prepare many dishes in India, China, Africa, Ethiopia, and Nigeria. It is a gluten-free grain that is highly popular in the world of nutrition, due to its known benefits against diabetes and anemia.
Millet is also rich in vitamin D as well as calcium, which makes it great for the skin and bones.
These are top healthy whole grains that are a good option for refined grain.
Tips to eat whole grains
Now a few important tips for you.
- To maximize your diet nutrients, replace refined grains with the healthiest whole grains.
- The simplest way to use by using whole-grain flour for various dishes. You can easily prepare multigrain flour by mixing your favorite whole grains. Alternatively, ready-made products are available in the local market, but check the ingredients before buying.
- Next, you can easily replace white rice with brown rice.
- At last, if you have a gluten sensitivity problem then select gluten-free whole grains, including buckwheat, rice, oats, and amaranth.
Among all the mentioned grains – Which whole grains are a part of your regular diet?
Let us know in the comments section below!