The scoop on whole grains

Whole grains include all of the portions of a whole grain seed. This means that it contains the bran, germ and endosperm. Research shows that eating whole grains can reduce the risk of developing many chronic diseases and certain types of cancer.

The recommendations are to make half your grains whole grain. Whole grains contain many essential nutrients such as protein, fiber, B vitamins, and minerals such as iron, zinc, copper and magnesium. Many types that we commonly see are wheat, rice, quinoa, oats and corn.

Listed below are some other types of whole grains to incorporate in a healthy well balanced diet:

Black rice. Consumption of black rice has been linked to reduction in many chronic diseases. It’s a great whole grain source with anthocyanin antioxidants, iron, protein and fiber.
Kaniwa. It is a gluten-free seed, similar to quinoa. It contains antioxidants, iron, calcium, protein and fiber. Cooking is similar to quinoa.
Sorghum (also called Milo). This whole grain can form resistant starches in the body that are absorbed very slowly. This can help reduce blood lipid levels and help regulate blood glucose levels. It’s also a great replacement for wheat-gluten-free, dietary fiber, iron and protein.
Teff. This whole grain is about 1mm in size. It contains protein and fiber and is high in calcium. It’s also high in resistant starch and gluten-free. It can be eaten in whole state.
Buckwheat. This pseudo-cereal grain contains high amounts of copper, zinc and manganese. It also contains potassium, fiber and protein (with a high amino acid score). It’s a great resistant starch and soluble fiber source.
Millet. There are four different types of millet. It is a gluten-free whole grain that contains antioxidants, fiber, protein and high amounts of magnesium. It also contains copper, phosphorus and manganese.
Rye. It’s a fast-growing cereal grain crop that contains gluten. It’s a great antioxidant and fiber source and is high in manganese. It also contains phosphorus, copper and magnesium.
Barley. The whole grain contains the most fiber of any of the whole grains. It may help reduce blood pressure and cardiovascular disease due to soluble beta-glucan fiber. It also contains many important vitamins and minerals.