Whole grains are an essential part of a healthy diet.
Heres the dish on these nutrition superstars.
Are you eating enough whole grains?
Photographer: Fred Hardy II, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Shell Royster
Chances are you may not be.
If you think that consuming grains means a carb overload, worry not.
What are Whole Grains?
Grains are the edible seeds of plants.
Unfortunately, most of the essential nutrients are lost in this process.
Are Whole Grains Gluten-Free?
Oats are technically gluten-free, but they carry a higher possibility of cross-contamination during manufacturing.
To be safe, choose gluten-free oats.
Here are the nine that truly shine.
It only needs a few minutes to cook and also contains the most fiber out of any grain.
you’re able to serve it alongside thisGarlic Butter-Roasted Salmon with Potatoes & Asparagusor in theFajita-Inspired Chicken-Stuffed Peppers.
Bake it intooat muffinsor meal prep a batch ofovernight oats!
Restaurant chefs especially prizefarrofor its delightfully chewy texture and sweet taste.
Teff
Don’t let the small size fool youthis gluten-free ancient grain packs massive health perks.
Sorghum flour is also commonly used in gluten-free baking.
This ancient grain is a complete protein, meaning it contains all nine essential amino acids.
Quinoa is also popular for its mild flavor, subtle chewiness and versatility.
Buckwheat
Don’t be mislead by the namebuckwheatis actually gluten-free and closely related to sorrel and rhubarb.
However, its seeds are carbohydrate-rich and lend themselves to the same uses as wheat.
Use buckwheat flour as a base for pancake and waffle mixes or whole buckwheat for salads or soups.
Some stores keep products in the “health foods” or international aisle as well.
If you might’t find a specific product in stores, consider ordering from an online retailer.
To confirm you’re purchasing 100% whole-grain foods, check the package label.
First and foremost, scan the ingredients list.
Here are the best ways to incorporate them into your diet.
Many whole grains are gluten-free, which makes them ideal for many different dietary patterns.
Branch out and try one (or more!)
of the nine whole grains we recommendedthey are great for breakfast, lunch, dinner and even snacks.
U.S. Department of Agriculture.
2023;117(1):149-159. doi:10.1016/j.ajcnut.2022.10.010
U.S. Department of Agriculture.
FoodData Central.Teff, cooked.
Oldways Whole Grain Council.Whole grain stamp.
