Whole grains make an excellent addition to a healthy diet and they’re deserving of all the hype surrounding them — some of them are even considered superfoods or super grains.
Eating whole grains regularly can help lower your risk of colorectal cancer, stroke, and type 2 diabetes. They’re also linked to lowering LDL or “bad” cholesterol levels and raising HDL, or “good” cholesterol, as well as lowering blood pressure. In addition, including whole grains and fiber-rich foods into your diet can help you feel fuller, which may lead to weight loss.
Whole grains are part of the grass family, which includes oats, brown rice, corn, millet and teff. And some of them, including quinoa, amaranth and millet are all considered whole grains even though they’re technically “pseudocereals” which are starchy seeds.
Ahead, discover which of grains standout among the rest for being whole and for being.
What’s the difference between whole grains and refined grains?
According to the Whole Grains Council, a grain is considered a whole if it contains all three components of the original grain: the germ, the bran and the endosperm.
The germ is inside of the grain and has the potential to grow into a new plant. It contains B vitamins, protein, minerals and fats. The bran is the outer covering of the grain and contains most of the fiber, as well as antioxidants and B vitamins. Finally, the endosperm is the component that is the energy source for the germ if it should grow into a new plant. It contains carbohydrates, protein and smaller amounts of vitamins and minerals.
A refined grain is the term that’s used to refer to any grain that is missing one or more of the three parts mentioned above. The refining process usually removes both the outer bran and the germ, leaving the starchy endosperm. Examples of refined grains include white rice, white flour, flour tortillas and corn grits.
Which grain is a superfood or a super grain?
You may have seen the term “super grain” to describe ancient grains growing in popularity. While there isn’t an official definition for what a “super-grain” is, the word is often used to describe ancient grains that provide a host of nutrients, including protein, fiber and vitamins and minerals. Ahead, discover the ones you might consider adding to your pantry if you haven’t already.
Quinoa
Quinoa has been cultivated for thousands of years and was a staple food of the Incas and other pre-Columbian civilizations. Quinoa is higher in protein (8g per cup) than other grains and also has a more complete set of the essential amino acids, making it a smart choice for athletes and anyone who is following a plant-based diet. And with 5g of fiber per serving, it’s the perfect base for satisfying salads and grain bowls.
Amaranth
Another ancient grain with some serious cred is amaranth, a tiny tan grain that is indigenous to Mexico, South America and Central America.
Amaranth may be small, but it packs a ton of nutrition with all nine essential amino acids and a little over 9g of protein per cup, as well as 5g of fiber. It also offers a wealth of minerals, including iron, calcium, magnesium, phosphorus and potassium.
Millet
Millet is one of the oldest grains in the world. It’s resistant to pests and heat, making it ideal for growing conditions in Africa and Southeast Asia. Naturally gluten-free, millet varieties come in different sizes, from petite to fairly large, like sorghum. And the fonio variety from West Africa has received much acclaim in recent years for its drought-resistant, climate-friendly benefits. Thanks to its high niacin content, as well as beta-carotene and lutein and zeaxanthin, this grain helps support eye and skin health. And with 6g of fiber and 2g of fiber per cup, it’s quite nutritious.
Buckwheat
Buckwheat has received a lot of attention recently. It’s technically not a grain, but rather a seed that is harvested from a flowering plant. While the word “wheat” is in its name, it’s not part of the wheat family and is gluten-free. It’s also quite nutrient-dense and is a good source of protein, fiber, and vitamins B2 and B3. And it’s considered an excellent source of the minerals magnesium, copper and manganese.
Buckwheat also has something else going for it — resistance starch — a carbohydrate that acts like a fiber, helping to reduce the blood sugar spike after you eat it. Plus, it has a prebiotic benefit, which helps to maintain a healthy gut microbiome.
Purple Rice
Another grain that has reached “super grain” status is purple rice, aka black rice or forbidden rice. You may have heard the term anthocyanin to refer to the health benefits of blueberries. Anthocyanin is a plant pigment with antiviral, anti-inflammatory and anti-aging benefits and has been shown to reduce the risk of disease, and even inhibit fat cell formation.
It turns out that purple rice also contains this plant pigment and contains the same health promoting powers. You can cook purple rice the same way you cook brown rice and also combine it with quinoa to make a pilaf.
Which grain is best for weight loss?
Fiber is crucial to so many aspects of life, from good digestion and regular bowel movements, to a vibrant gut microbiome that helps protect us from getting sick. Protein, on the other hand, keeps you feeling satiated and contributes to lean muscle mass, TODAY.com previously reported. And fiber and protein are key when we’re trying to lose weight.
Making sure you’re getting enough fiber each day — 25 grams for women and 38 grams for men — is key for weight loss. As for protein, aim for .8 grams of protein per kilogram of bodyweight.
While certain whole grains offer tons of protein, all of them definitely offer fiber. And you can easily boost the fiber in your lunch and dinner meals (and even breakfast) by incorporating whole grains into your dishes.
Two standouts are bulgur wheat and barley. One cup of bulgur contains about 150 calories and a hefty 8g of fiber. It can be included in salads like tabbouleh, in stuffing and as a simple side.
Barley provides 6g of fiber in each 193-calorie serving which is one cup. Barley is versatile and can be used to make a breakfast bowl or added to a hearty soup.
Keep in mind that when you increase your fiber intake, you’ll also need to increase how much water you’re drinking to help move everything through your digestive system. Also, if you’re not used to eating that much fiber, you’ll likely experience some gas and bloating at first. Increase your fiber gradually and you’ll be much better able to process the additional roughage.
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