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Title : 13 healthy whole grains you should eat
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13 healthy whole grains you should eat

Whole grains are an important part of a healthy diet. They are abundant in nutrients, full of fiber and are an excellent source of healthy carbohydrates. wheat, oats and quinoa are whole grains probably the first that come to mind. However, there are many more options you can choose to have amazing health benefits.

In addition to the letters of credit "," here are grains unique to add to your diet some whole

1. Amaranth: Along with quinoa , amaranth has all nine essential amino acids, which makes it a complete protein based rare plants. It is also rich in vitamin C, others only other grains often lack nutrients ¹ . Bono, who is gluten free! It is shaped like a small seed and makes a delicious breakfast or porridge is great raw in salads or sprinkled bread recipes.

2. Cebada: This grain is very high in fiber and other minerals like manganese, selenium and thiamine ² . And if you're tired of treating high cholesterol with oatmeal, barley treat instead. One study showed that eating barley cholesterol levels dropped by 10% ³ . Note, however, that "pearled" barley does not count as a whole grain!

3. Rice also a grain, brown rice (and their cousins, red rice and black) are full of antioxidants and B vitamins ⁴ . A word of warning, rice has been found to have high levels of arsenic. So be sure to rinse the rice before cooking.

4. buckwheat: Despite the name, buckwheat is actually completely free of gluten. It has high mineral content of zinc, copper, magnesium and manganese ⁵ . Try as pancakes, in a stir-fry or bake in a delicious scone recipe.

5. Farro: One type of wheat, farro is known to be rich in fiber and magnesium ⁶ . Farro is also known as emmer. Although it is a type of wheat, some people with sensitivity to gluten find they can eat without any problem farro ^[7[19459008

6. kamut: Another variety of wheat, kamut has 40% more protein than regular wheat. It has vitamin E, B vitamins and omega-3 fatty acids ⁸ . You can buy everything or search pastas, breads and flours made from whole grain kamut.

7. Millet: Another small grain, millet has a nutty flavor and can have a similar texture rice. It is another high protein grain ⁹ also contains good levels of manganese, phosphorus and magnesium ¹⁰ . It goes very well in a salad or as a slurry treat!

8. Oats: They have a reputation for being good for the heart, and it is true. Oats have an antioxidant that specifically protects its ticker ¹¹ .

9. Quinoa: health food is taken by storm and has become a popular addition on the tables instead of rice. Quinoa has more protein than any other whole grains, including omega-3 ¹² fatty acids. It even has vitamin E and calcium ¹³ !

10. Centeno: This surprising grain is the most abundant nutrient choice between the whole grains. It has four times more fiber than wheat and only a portion gives nearly half of your daily iron needs ¹⁴ ! Just be sure to always buy "pumpernickel" to ensure that you are not getting the nutrition refined versions with less than ideal.

11. Sorghum: This grain can be popped (like popcorn) or ground into flour and used instead of wheat flour. It can be used for baking bread, in salads or used instead of rice in a bowl of healthy vegetables. Abstract free of gluten (quinoa, sorghum, rice, teff, buckwheat, amaranth, millet) healthy grains - top view of paper price tags on a stone slate.

12. teff: It seems that the poppy seeds and has an incredible amount of calcium ¹⁵ . Teff is also one of the more whole grains resistant starch, which means that "resists" digestion ¹⁶ . It is known very well as a breakfast cereal or as an omelette.

Sources:

1. 6 grains they need to eat and why (nd) https://leaf.nutrisystem.com

2. 6 grains they need to eat and why (nd) https://leaf.nutrisystem.com

3. Leah Zerba. (April 1, 2015). healthier whole grains 11 http://www.rodalesorganiclife.com

4. Leah Zerba. (April 1, 2015). healthier whole grains 11 http://www.rodalesorganiclife.com

5. Marisa Moore. (12 October 2015). 8 whole grains you should eat this fall http://www.huffingtonpost.com/

6. 6 grains they need to eat and why https: / /leaf.nutrisystem.com

7. Lindsey Oberst. (12 August 2013). The healthiest to include in your diet grains http://www.onegreenplanet.org

8. Heidi Skolnik. (March 5, 2013). Super grains you should eat http://www.doctoroz.com

9. Kathleen M. Zelman. (1 March 2011). Great Grains and Seeds you are not eating http://www.webmd.com

10. The healthiest grains to include in your diet (August 12 of 2013). http://www.onegreenplanet.org

11. The healthiest grains to include in your diet (12 August 2013). http://www.onegreenplanet.org

12. The healthiest grains to include in your diet (12 August 2013). http://www.onegreenplanet.org

13. ( The healthiest to include in your diet grains (12 August 2013). Http://www.onegreenplanet.org

14. The healthiest to include in your diet grains (12 August 2013) .http: //www.onegreenplanet.org

15. 6 grains they need to eat and why https://leaf.nutrisystem.com

16. Heidi Skolnik. (March 5, 2013). Super grains you should eat http://www.doctoroz.com

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