Helping Kids and Families Cook & Eat Healthier.

Five Popular Healthy Grains and How to Incorporate Them in Your Menu

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 1. Oatmeal. We all know oatmeal is filling and delicious, but did you know that it can help reduce LDL (bad) cholesterol levels and boost the immune system because of its beta-glucan levels. Additionally, its high magnesium levels help reduce your odds of diabetes. Hint: try steel cut oats for maximum benefits. Try It: In addition to a bowl of oatmeal in the mornings, try boosting the health benefits of muffins with this secret super food.


2. Bulgur. This whole wheat grain has been simmered and baked to make it a fast cooking way to enjoy whole wheat. Not only does bulgur save time, it also gives you iron, vitamin B6, fiber, and around ten percent of your daily protein needs. Try It: Add some variety to your side dish repertoire by serving bulgur as a side similarly to how you would serve a portion of rice.


3. Buckwheat. Despite the name, buckwheat is actually related to the rhubarb fruit and not a derivative of wheat at all. In addition to being an easily digestible gluten alternative, buckwheat offers a noteworthy nutritional profile. It has all nine essential amino acids, plus iron, zinc, and copper. You can eat it in different ways, but it’s particularly useful when ground as a flour. Try It: Skip the refined white flour and make a batch of tasty gluten-free buckwheat pancakes instead.


4. Barley. A serving of this popular grain gives you over 60 percent of you daily fiber needs, plus a host of vitamins and minerals including vitamin B1, vitamin C, phosphorous, and manganese.  Eating barley helps to regulate blood sugar and aids in digestion. Additionally, the phosphorous content helps strengthen teeth and bones. Note: Though barley is not wheat, it does contain gluten and should not be consumed by anyone with any sort of gluten sensitivity.  Try it: Add it to your favorite soups and stew for filling flavor and added nutrition.


5. Brown Rice. This whole grain offers far more nutrients than its stripped down counterpart white rice. Antioxidant rich brown rice is a great source of selenium, fiber, vitamin K, and thiamine, among other nutrients. Brown rice can help fight diabetes and has a low glycemic index to keep blood sugar levels stable. Try it: Make a healthier stir fry at home by making a stir fry with brown rice.

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Author: kimyoung

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