Most of us don’t give importance to whole grains and not adding them into our diet could result in losing some important nutritional benefits . Everyone can enjoy whole grain recipes (pancakes, breads, grain and vegetable salad, soups, stews and many more). Whole grains are considered healthy for people who are on gluten-free diet! Learn about whole grains and their health benefits
Less popular than brown or wild rice, black rice is also known as Forbidden Rice! It has more impressive health benefits than other varieties of rice. It is rich source of anthocyanin , disease fighting anti-oxidants, dietary fiber, anti-inflammatory properties. It protects heart, helps in detoxifying the body, improves digestive system, a natural gluten-free grain, and slows the absorption of sugar in the blood.
It’s completely gluten-free grain and a high-quality source of proteins including two essential amino-acids, lysine and methionine and packed with calcium, iron and potassium. Protein in amaranth is easily digestible as compared to other grains.
It helps in chronic conditions such as diabetes, heart disease by reducing inflammation. It also regulates blood pressure, making it an all-around good food for heart health. Lysine, an essential amino acid, which often is lacking in vegetables, is present in amaranth and helps in absorbing calcium and building muscles.
This whole grain could be used as an alternative to rice and made into porridge. The diet containing buckwheat links to low risk of developing high cholesterol and high Blood pressure because of the rich supply of flavonoids (phytonutrients that extend the action of vitamin C and act as antioxidants. It is also a good source of Magnesium that helps in relaxing blood vessels, improving blood flow and nutrient delivery.
Good source of copper, manganese, magnesium (shown in studies to reduce severity of asthma and reduce frequency of migraine, lower high blood pressure) and phosphorus (helps in repairing and developing body tissue). Millet along with other whole grain substantially lowers the risk of Type 2 Diabetes.
Adding oats in your diet, in particular, breakfast, could provide with wide range of health benefits. Oat and oat bran are rich source of dietary fiber( soluble & insoluble fibre). Soluble fibre has proven in lower blood cholesterol. It traps the bad cholesterol without lowering the good cholesterol. It also controls the sudden rise in blood glucose and insulin level. Fiber content prevents constipation issues and helps in weight control.
It is a rich source of flavono1ids, anti-inflammatory nutrients, monounsaturated fat (a heart healthy fat). It is one of the most protein rich foods and contains twice as much fiber as most other grains.Quinoa is also gluten free and contains essential vitamins and minerals like phosphorus, calcium and potassium.
Quinoa improves metabolic health and regulates blood sugar as well as triglycerides levels in our body. Due to its high antioxidants levels, it also helps in neutralizing free radicals and help fighting aging and many other age related diseases.
Tip: Make sure all these whole grains should be taken in moderation as part of healthy diet.