Superfood Grains To Use

Super Whole Grains – Ultra Nutrition Powerhouses

Move over processed carbs – fiber and nutrient-rich super whole grains like quinoa, buckwheat and amaranth pack next level longevity benefits influencing blood sugar, cholesterol, and energy levels exponentially more than status quo wheat or white varieties.

What Makes Superfood Grains Special?

• Blood Sugar Balancers – Special compounds steady insulin response preventing glucose and energy level extremes.
• Cholesterol Crushers – Unique fibers significantly lower artery-clogging LDL cholesterol in doses as little as one serving daily.
• Energizing Elements – B complex vitamins plus essential minerals like magnesium keep the body humming smoothly through converting food to fuel.
• Anti-Inflammatory Actions – Certain super grains exhibit abilities lowering bodily inflammation underlying chronic disease development.

Tips For Working More In

The mild flavors and textures make working in more superfood whole grains deliciously easy:

• Swap out white rice for nuttier wild rice in stir fry dishes
• Choose ancient grains like farro or Kamut for salad bases
• Enjoy steel cut or rolled oats versus sugary quick oats
• Bake treats with almond or buckwheat flours
• Try teff porridge instead of standard grits

Any small switches to incorporate more diverse, intact super whole grains builds daily disease defenses and balanced energy levels with fiber, protective antioxidants and energizing nutrients to spare! Check out other types of superfoods.

Quinoa

Tiny beige protein-packed quinoa seeds offer a fluffy, creamy texture when cooked, unveiling a slightly nutty flavor. The gluten-free ancient grain serves up ample fiber, iron, magnesium and lysine for muscle health, circulation and tissue repair.

• GI: Medium 53
• Calories: 222 per cooked cup
• Nutrients: Protein, Iron, Magnesium, Fiber, Lysine, Riboflavin, Source
• Benefits:
  • High complete plant protein aids muscular functioning, Source
  • Prebiotic fiber feeds healthy gut microbes
  • Iron carries oxygen vital for energy and immunity
  • Magnesium benefits bone health and blood pressure regulation, Source
• Disease Prevention:
  • Shows anticancer abilities against lymphoma
  • Associated with lowered diabetes risk factors
• Popular Uses:
  • Breakfast porridge, add-ins for yogurt/cottage cheese
  • Base for grain bowls topped with veggies, protein
  • Blend into pancakes, cereals, breads
  • Makes great pizza dough, crackers

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Amaranth

Tiny tan amaranth grains offer a lovely molasses-like flavor with impressive nutrient portfolio: ample calcium, iron, magnesium, phosphorus, potassium as well as protein and fiber to benefit energy, muscles and metabolic functioning.

• GI: Low
• Calories: 251 per cooked cup
• Nutrients: Protein, Magnesium, Iron, Calcium, Potassium, Vitamin A
• Benefits:
  • Offers complete plant-based protein
  • Contains high iron levels aiding healthy circulation
  • Rich calcium improves bone integrity
  • Anti-inflammatory abilities
• Disease Prevention:
  • Connected to lowered blood pressure
  • May combat damaging inflammation
• Popular Uses:
  • Use in place of rice, quinoa
  • Makes quality gluten free flour, breads
  • Popped amaranth makes a deliciously light topper

Barley

Nutty, chewy barley contains exceptional levels of dietary fiber for gentle intestinal support along with manganese and selenium plus niacin to lower inflammation aiding arthritis while regulating thyroid hormones.

• GI: Medium-low 25
• Calories: 193 per cooked cup
• Nutrients: Fiber, Manganese, Selenium, Niacin
• Benefits:
  • Produces special type of cholesterol-lowering fiber
  • Anti-inflammatory boosting mobility
  • Contains minerals supporting thyroid health
• Disease Prevention:
  • Lowers blood cholesterol levels
  • Reduces arthritis aches and pain intensity
• Popular Uses:
  • Makes wholesome breakfast porridge
  • Use in hearty soups and stews
  • Craft granola mixes and snack bars

Brown Rice

Hearty brown rice offers a toasty, chewy vehicle for sauces delivering beneficial nutrition like manganese for bone health, selenium and magnesium supporting immunity and calcium protecting cardiac muscles unlike overprocessed white rice.

• GI: Medium 50
• Calories: 216 per cooked cup
• Nutrients: Manganese, Selenium, Magnesium, Calcium
• Benefits:
  • Fortify bone integrity preventing osteoporosis
  • Contains antioxidants that support healthy immunity
  • Promotes heart functionality
• Disease Prevention:
  • Linked to decreasing type 2 diabetes risk by 12%
  • Associated with lowered chances for certain breast cancers by 25-40%
• Popular Uses:
  • Fluffy base for rice bowls showcasing veggies/protein
  • Use in stir fry dishes, curries/jambalaya
  • Makes wholesome rice Krispy treats

Buckwheat

Delicate brown buckwheat groats offer pillowy texture unveiling light, molasses-like sweetness with a complete amino acid protein uncommon in the plant kingdom. Buckwheat also provides protective antioxidants like rutin.

• GI: Low 54
• Calories: 343 per cooked cup
• Nutrients: Complete Protein, Iron, Magnesium, Fiber, Rutin antioxidants
• Benefits:
  • Boosts immunity with complete amino acids
  • Supports steady energy and mood
  • Antioxidants improve damaged cell health
• Disease Prevention:
  • Connected to lowered risk for some cancers like leukemia
  • May reduce glucose spikes aiding diabetes management
• Popular Uses:
  • Prepare as savory buckwheat groats
  • Mix into bread doughs, granola
  • Sub for cornmeal in griddlecakes

Oats

Flecks of chewy oats offer a subtle sweet oat essence with impressive fiber levels called beta-glucan that effectively lowers dangerous artery-clogging LDL cholesterol levels along with avenanthramides combating inflammation.

• GI: Medium 58
• Calories: 303 per cooked cup
• Nutrients: Fiber, Iron, Beta Glucans, Avenanthramides
• Benefits:
  • Beta glucans significantly lower LDL cholesterol
  • Avenanthramides exhibit anti-inflammatory action
  • Provides steady energy, intestinal regulation
• Disease Prevention:
  • Shows promise preventing heart conditions, stroke
  • Connected to lowered colitis symptoms
• Popular Uses:
  • Breakfast staple as oatmeal, granola
  • Adds welcomed texture when baked into bars, cookies, breads

Bulgur Wheat

Nutty, earthy bulgur wheat made from durum wheat offers a fiber-rich nutritious base for tabbouleh and pilafs that contains more protein and fewer carbs than quinoa along with vitamin B6 benefiting mood regulation and magnesium relaxing blood vessels.

• GI: Medium 54
• Calories: 182 per cooked cup
• Nutrients: Fiber, Magnesium, Vitamin B6, Iron, Calcium
• Benefits:
  • High fiber aids healthy digestion
  • Magnesium benefits circulatory health
  • Vitamin B6 crucial for red blood cell production
• Disease Prevention:
  • Boosts immune functioning fighting inflammation underlying chronic diseases
  • Contains nutritious compounds tied to lowered risks for a host of conditions like diabetes and heart disease
• Popular Uses:
  • Base for beloved Mediterranean tabbouleh salad
  • Hearty addition to vegetarian chili
  • Provides great texture/flavor in pilafs

Millet

Tiny, quick cooking millet seeds unveil a delicate nuttiness with an exceptional nutrient portfolio including magnesium relaxing smooth muscles, phosphorus keeping bones/teeth healthy and tryptophan boosting mood regulating serotonin production unlike more commonly utilized grains.

• GI: Medium 70
• Calories: 631 per cooked cup
• Nutrients: Magnesium, Phosphorus, Tryptophan, Fiber, B Vitamins
• Benefits:
  • Magnesium benefits heart health
  • Phosphorus preserves and repairs bodily tissue
  • Tryptophan is needed to produce important neurotransmitters regulating mood, appetite and sleep
• Disease Prevention:
  • Potential ability lowering risk for certain cancers like liver and breast cancer
  • Connected to lowered type 2 diabetes incidence
• Popular Uses:
  • Makes excellent breakfast porridge or pilaf base
  • Adds crunch when baked into breads
  • Pairs well with stews, curries, stir fry

Farro

Hearty, chewy farro contains exceptional fiber levels supporting healthy digestion and magnification relaxing blood vessels and fighting migraines along with protein for stable energy levels unlike more commonly utilized grains.

• GI: Low 50
• Calories: 170 per cooked cup
• Nutrients: Fiber, Magnesium, Zinc, Protein
• Benefits:
  • High fiber prevents spikes and crashes
  • Magnesium benefits heart, muscle, bone health
  • Zinc supports immunity and cell growth
• Disease Prevention:
  • Promising abilities lowering gastrointestinal disease risk
  • Associated with reduced chances of diseases like diabetes and cancer
• Popular Uses:
  • Hearty base for bowl meals spotlighting veggies, protein
  • Adds wonderful chewy texture in soups, salads
  • Provides great enhancing crunch when baked into bread

Freekeh

Smoky, savory green freekeh offers a fantastic fiber-filled foundation for pilafs and risottos containing more calcium than quinoa and higher protein than brown rice with prebiotic fiber feeding good gut bacteria.

• GI: Low 43
• Calories: 140 per cooked cup
• Nutrients: Fiber, Calcium, Protein, Iron, Zinc
• Benefits:
  • Prebiotic fiber promotes healthy digestion
  • Calcium strengthens bone density
  • High protein/fiber prevents energy crashes
• Disease Prevention:
  • Research shows reduced risk of metabolic syndrome, heart disease
  • Indicates abilities preventing certain cancers
• Popular Uses:
  • Hearty pilaf or risotto base
  • Makes excellent fried rice or breakfast hash
  • Adds great texture paired with stews

Kamut

Buttery, minimally processed khorasan wheat called Kamut offers impressive protein levels surpassing traditional wheat with rich essential amino acids like cysteine supporting liver and glutathione production helping reduce toxin overload.

• GI: Low 56
• Calories: 227 per cooked cup
• Nutrients: Protein, Zinc, Phosphorus, Vitamins A and E
• Benefits:
  • High easily digestible gluten-free protein
  • Contains amino acids benefiting liver health
  • Delivers antioxidants combating free radicals
• Disease Prevention:
  • Shows promise preventing inflammation-based disorders
  • Linked to reduced irritable bowel disease incidence
• Popular Uses:
  • Nutritious substitution for rice or even traditional pasta
  • Makes amazing bread with light, fluffy texture
  • Great protein boost addition in cold salads

Sorghum

Wonderfully versatile sorghum berries offer a mildly sweet chewy bite containing a trove of essential aminos making it completely protein rich unlike comparable grains, while also delivering substantial fiber, iron and magnesium aiding circulation, digestion and cellular functioning.

• GI: Medium-low 58
• Calories: 320 per cooked cup
• Nutrients: Protein, Iron, Fiber, Magnesium
• Benefits:
  • Offers complete protein with all 9 essential amino acids
  • Iron carries oxygen supporting energy levels
  • Fiber provides gentle daily elimination support
• Disease Prevention:
  • Compounds exhibit anti-proliferation activity against cancers
  • Linked to lowering chances of developing diabetes
• Popular Uses:
  • Cook as savory base for bowls meal prep
  • Adds wonderful hearty texture in veggie burgers
  • Use crushed as breading for fritters, croquettes

Teff

Itsy bitsy protein-packed teff offers a lovely natural sweetness with an abundance of essential amino acids for tissue repair and muscle synthesis, calcium for strong bone density, resistant starches feeding microbiome allies and vitamin C for immunity.

• GI: Low
• Calories: 123 per ounce raw
• Nutrients: Protein, Calcium, Vitamin C, Iron, Resistant Starch
• Benefits:
  • Complete protein not commonly found in the plant kingdom
  • Calcium, Vitamin C benefits bone strength, immunity
  • Also aids stable blood sugar regulation
• Disease Prevention:
  • Shows promise preventing inflammatory disorders
  • May help lower chances of diabetes or anemia
• Popular Uses:
  • Use like quinoa or amaranth in pilafs, porridges
  • Adds delightful crunch when baked into bread
  • Makes great crust for veggie/bean patties

Spelt

Gentle, versatile heirloom spelt offers a lovely neutral platform containing gluten unlike modern wheats making it easier to digest, along with notable protein, manganese and more vitamin B2 than other comparable grains aiding conversion of nutrients to energy spiking metabolism.

• GI: Low 45
• Calories: 165 per cooked cup
• Nutrients: Protein, Manganese, Vitamin B2, Copper, Zinc
• Benefits:
  • More easily digested ancient grain
  • Supports healthy metabolism
  • Provides minerals benefiting bone health
• Disease Prevention:
  • Linked to lowered incidence of diabetes and heart disease
  • Offers nutrients protecting against cancers
• Popular Uses:
  • Substitute freely for modern wheat
  • Makes amazing baked goods like breads
  • Cook as savory base for hearty meals

Wild Rice

Earthy, chewy wild rice boasts exceptional protein levels nearly doubling brown rice along with a wealth of potassium, zinc, magnesium, phosphorus, B vitamins and fiber to benefit bodily processes ranging from metabolism to immunity and digestion.

• GI: Low 35
• Calories: 166 per cooked cup
• Nutrients: Protein, Potassium, Zinc, Magnesium, Phosphorus, B Vitamins
• Benefits:
  • High protein source unique among rice varieties
  • Potassium helps relieve muscle cramping
  • Magnesium benefits heart health and bone density
  • B Vitamins support daily energy processes and metabolism
• Disease Prevention:
  • Linked to reduced risk for diseases influenced by chronic inflammation
  • Identified as protective factor against developing diabetes
• Popular Uses:
  • Steamed with herbs for a simple side
  • Heartier pilaf or stuffing base instead of white rice
  • Provides excellent texture and visual appeal baked into bread