“100% whole grains are a key component of any nutritious diet,” confirms Jaclyn London, MS, RD, CDN
Eating too many foods with these adulterated ingredients isn’t just bad for watching your weight; it can also raise your risk of heart disease and diabetes, plus raise your levels of blood fats called triglycerides, putting you at risk of a heart attack, stroke, or other health issues.
The good news is that eating these healthiest grains in your diet can prevent you from these diseases.Eating whole-grain foods made from cereal grains that include the whole kernel can help protect you from diabetes, colon cancer, and possibly asthma and Alzheimer’s disease.
These Grains are worth keeping at top of your shopping list
1-Whole Wheat
Whole wheat is a popular and all-rounder cereal grain.
Whole wheat is a great addition to your diet, as it’s a rich source of antioxidants, vitamins, minerals and dietary fiber .
Be careful to select foods labeled “whole wheat,” rather than just “wheat.”Whole wheat contains the entire grain, including the fibrous husk, bran and endosperm.
2-Whole oats
Oats are the Healthiest grains on Earth.
Oats make an easy and balanced breakfast.
They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants.
Whole oats can be consumed as boiling them in water and milk OR by grinding them into oats flour and then making its chapati.
3-Buckwheat(kuttu)
Though its name may try to fool you, buckwheat is not related to wheat.
Buckwheat are naturally gluten-free and a great source of resistant starch, Research has shown that resistant starch can improve blood sugar control and digestive health and aid weight loss and heart health
To cook buckwheat, simply add one cup of the Buckwheat to two cups of water and bring to a boil. Reduce the heat and let the Buckwheat simmer for 10–15 minutes or until tender. OR You can grind Buckwheat into flour and can make various dishes of it.
4-Millet(Ragi,Jwar,Bajra)
Millet is an ancient grain perhaps best known as an ingredient in birdseed.
Millet is incredibly nutritious and a great source of magnesium, manganese, zinc, potassium, iron, B vitamins and fiber. It’s also naturally gluten-free .
Research has linked millet intake to health benefits such as reduced inflammation and improved blood sugar control.
Millet’s can be grinded into flour and can be mixed with wheat flour.
5-Whole Barley
Barley is one of the first cultivated grains and its incredibly healthy
Barley is high in minerals such as selenium, manganese, magnesium, zinc, copper, iron, phosphorus and potassium, as well as B vitamins and fiber .
One cup (148 grams) of whole barley flour provides 14.9 grams of fiber .
It’s worth noting that barley contains gluten, so it’s unsuitable for a gluten-free diet.
6-Corn(Makki)
Corn can be extremely healthy for you when it’s whole.
A good source of B vitamins, magnesium, and phosphorus, whole corn is also thought to increase healthy gut flora, which can ward off diabetes, heart disease, and chronic inflammation. Yellow corn is also high in antioxidants.
The easiest way to eat it is Popcorn. You can buy the corn and pop them in a microwave using an ordinary paper bag, or do it the old-fashioned way on the stovetop. OR you can grind corn to make its flour (Makki ka atta)
7-Black Gram (Kala chana)
They are a major source of protein for vegetarians
Kala chana is low in fat, high in dietary fiber and rich in vitamins and minerals, they can indeed be a healthy addition to your diet. Two to three tablespoons of kala chana are equivalent to one portion of the daily recommended five portions of fruits and vegetables.
You can roast them and eat them OR you can boil them and sprout them OR you can grind them into flour and can make chapati by mixing it with whole wheat flour
8-Soyabean
High in Protein has made Soyabean the most cultivated legume across the globe.
The key benefits of soya are its high protein content, vitamins, minerals and insoluble fibre. Soyabean also have amazing benefit for Hair and Skin.
The level of magnesium in those suffering from diabetes is also considered to be lower than usual; hence by adding soybeans to your diet,
You can make whole soyabean daal OR you can grind soyabean into flour and can make chapati by adding it in whole wheat flour.Tofu is also available in market which is made from Soyabean’s milk
9-Amaranth(Cholai)
Amaranth is also known as God of grains due to its impressive health benefits
Amaranth is incredibly versatile. This nutritious grain is naturally gluten-free and rich in protein, fiber, micronutrients and antioxidants.
Amaranth can be consumed by roasting it and boiling it in water and milk OR you can grind it into flour and can make chapati of it by mixing it with whole wheat flour. Its earthy, nutty flavor works well in a variety of dishes .
10-Brown Rice
Just one cup of rice fulfills nearly all your daily requirement for this important nutrient.
Aside from being an excellent source of vitamins and minerals, brown rice provides powerful plant compounds, as well.For example, brown rice contains phenol and flavonoids, a class of antioxidants that help protect the body from stress.Replacing more refined grains with brown rice help you in weight loss.
Healthy Kitchen 