WHOLE GRAINS
Amaranth
Amaranth is actually a seed, not a grain, but it acts like a grain, similar to quinoa. Amaranth seed and amaranth seed flour are the most common ways to consume amaranth, though the leaves of the amaranth plant are common in Asian and Caribbean cuisines. Amaranth is surprisingly high in protein, and is also a complete protein because it contains all the essential amino acids, unlike many other grains that don't contain lysine.
Nutritionals
Fiber
Protein
Iron
Phosphorous
Potassium
Magnesium
Calcium
Health Benefits
Aids in digestive health
Naturally gluten-free
Protein supports muscle growth/development
Promotes strong bones & teeth
Can help lower cholesterol
Barley
Barley is a major cereal grain commonly found in bread, beverages, and various cuisines around the world. It's commonly found in two forms: hulled and pearled. Hulled barley has undergone minimal processing to remove just the inedible outer shell, leaving the bran and germ intact. Pearled barley has had the layer of bran removed along with the hull.
Nutritionals
Fiber
Protein
Selenium
Thiamine
Manganese
Vitamin B6
Niacin
Iron
Phosphorous
Health Benefits
Aids in digestive health
Can help lower/regulate blood pressure
Contributes to healthy bones & teeth
Great for weight management
Brown Rice - Basmati, Long Grain, Short Grain
Brown rice, also known as hulled or unmilled rice, is a member of the grass family that produces an edible grain. When the grain is left intact, with an outer bran layer and inner germ layer, it’s a whole grain called brown rice. If the rice is refined, the bran and germ are removed and the result is white rice. Brown rice is a healthier choice because many of the vitamins, minerals, protein and fiber are in the bran and germ. Higher intakes of whole grains, such as brown rice, are associated with a lower risk of heart disease and stroke.
Nutritionals
B-Vitamins
Fiber
Omega-3 Fatty Acids
Omega-6 Fatty Acids
Calcium
Iron
Potassium
Manganese
Selenium
Health Benefits
Helps lower risk of heart disease & stroke
Great for digestive health
Helps you feel full; great for weight management
Buckwheat - Dark & Light
Buckwheat, also known as kasha, is a small, triangular grain used to make Japanese soba noodles, blintzes and pancakes. As an unprocessed grain, buckwheat groats are a healthy source of carbohydrates and a good source of fiber and magnesium. With less than 1 calorie per gram, cooked buckwheat is also a low-energy-dense food, which means it fills you up on fewer calories and can help you better manage your weight.
Nutritionals
B-Vitamins
Fiber
Omega-3 Fatty Acids
Omega-6 Fatty Acids
Calcium
Iron
Potassium
Manganese
Selenium
Health Benefits
Fiber
B-Vitamins
Folic Acid
Copper
Zinc
Protein
Magnesium
Bulgur
Bulgur wheat is a staple of Middle Eastern cuisine, and is usually sold parboiled and dried, with only a very small amount of the bran partially removed. Its satisfying, chewy texture and mild, nutty taste have made it popular in the United States as well. Low in fat, high in fiber and rich in minerals, bulgur wheat is a healthy dietary choice.
Nutritionals
Fiber
Protein
Manganese
Copper
Magnesium
Phosphorous
Vitamin B6
Folate
Zinc
Health Benefits
Aids in digestive health
Can help reduce risk of gallstones
Promotes cardiovascular health
Anti-inflammatory properties
Supports a healthy nervous system
Cereals
Cereals are most commonly made from wheat, corn, rice, oats, and barley. In their natural form, cereals can provide a rich source of vitamins, minerals, carbohydrates, fats and proteins. Unfortunately, when refined, most cereals lack the essential nutrients and contain a high amount of unnecessary salt, sugar and fat. When choosing breakfast cereals, be careful to read the label. Look for 100% Whole Grain or 100% Whole Wheat as the first ingredient listed with as little total ingredients as possible.
Nutritionals
Fiber
Protein
Manganese
Copper
Magnesium
Phosphorous
Vitamin B6
Folate
Zinc
Health Benefits
Aids in digestive health
Can help reduce risk of gallstones
Promotes cardiovascular health
Anti-inflammatory properties
Supports a healthy nervous system
Granola
Granola is usually made from a combination of oats, whole grains, nuts, dried fruits and honey. When using natural ingredients such as those listed above, granola can be a good source of fiber, healthy fats, vitamins and minerals. Try adding some to your morning smoothie, or sprinkling it on yogurt for some extra crunch.
Nutritionals
Fiber
Carbohydrates
Protein
Healthy Fats
Various vitamins and minerals (depending on variety)
Health Benefits
Great source of energy
Can help regulate digestive health
Helps you feel full, aiding in weight management
Kamut (Khorasan Wheat)
Kamut (pronounced ka-moot) is a trademarked name given to khorasan wheat. Kamut brand khorasan wheat has a rich and buttery flavor. Plus, it is known to be easily digested. Similar to bulgar wheat, it has more proteins, lipids, vitamins, minerals and amino acids than common wheat, thereby serving as a more nutritious substitute.
Nutritionals
Protein
Zinc
Fiber
Selenium
Magnesium
Manganese
Carbohydrates
Lipids
Health Benefits
Can help lower cholesterol
Supports bone health
Aids digestive health
Supports a healthy brain
Great source of protein
Millet
Millet, a tiny round grain, is known as “the queen of grains.” This gluten-free grain is perfect for those with gluten-intolerance, as well as for vegetarians looking for protein-rich foods. Millet is also rich in a variety of nutrients, such as B vitamins, magnesium, manganese and potassium, among others. It has a slightly nutty flavor. You can prepare it in a similar manner as rice or quinoa; simmer the grain in water, cover it and allow it to absorb the water. The result is a fluffy, nutritious grain that you can turn into a side dish or entree.
Nutritionals
Protein
Fiber
Magnesium
Manganese
B Vitamins
Copper
Zinc
Potassium
Health Benefits
Antioxidants support immune health
Great grain for gluten-free diets
Helps build lean muscle
Aids in weight management
Oats
Oats are among the healthiest grains on earth, and are most commonly eaten in the form of oatmeal or rolled oats. They are known for being a low-glycemic food, making it a great food for sustaining blood sugar levels. They're also a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. The various benefits of eating oats or oatmeal include weight loss, lower blood sugar levels and a reduced risk of heart disease.
Nutritionals
Manganese
Selenium
Phosphorous
Magnesium
Fiber
B Vitamins
Protein
Zinc
Vitamin E
Manganese
Health Benefits
Can help lower blood pressure
Promotes heart health
Anti-inflammatory properties
Helps with weight management
Low-glycemic, good for diabetic diet
Quinoa
Quinoa (pronounced keen-wah) is a powerhouse in the grain world. It is one of the most protein-rich foods we can eat; coming in at 8g of protein per cup, quinoa is a complete protein containing all nine essential amino acids. It also contains about twice as much fiber as other comparable grains, making it a great choice for digestive health. It's also gluten-free and rich in Vitamin B2 and Manganese. The list of health benefits this ancient grain has to offer goes on and on.
Nutritionals
Protein
Iron
Vitamin B2 (Riboflavin)
Lysine
Manganese
Dietary Fiber
Potassium
Magnesium
Calcium
Vitamin E
Phosphorous
Health Benefits
Complete protein, offering all nine essential amino acids
Aids in digestive health
Low glycemic index is good for blood sugar control
Antioxidants help boost the immune system
Great for weight management
Rye
Rye is a rich, hearty grain that has been consumed for centuries. Although you might find wheat and other cereals more readily available at your market, it’s worth taking a chance on this cereal grain. Rye packs a bigger nutritional punch than more commonly found grains like wheat or oats. Unlike wheat, rye has been linked to suppressing body weight gain. It can also help lower cholesterol, improve insulin sensitivity, and reduce inflammation. Rye is also packed with fiber, leaving you feeling full for longer, which helps with weight management.
Nutritionals
Fiber
Potassium
Magnesium
Vitamin B6
Iron
Protein
Health Benefits
Great for digestive health
Aids in weight management
Can help reduce risk of gallstones
Anti-carcinogenic properties
Can help lower cholesterol
Improves insulin sensitivity
Reduces inflammation
Spelt
Spelt, a distant cousin to wheat, is an ancient cereal grain that has a nutty, slightly sweet flavor. It’s believed that spelt flour was first used between 7,000 and 8,000 years ago, making it one of the oldest cultivated crops in human history. The many health benefits of spelt are responsible for its crescent comeback. Spelt aids blood circulation, boosts the immune system, builds strong bones and aids digestion.
Nutritionals
Fiber
Niacin (Vitamin B3)
Protein
Copper
Iron
Zinc
Magnesium
Phosphorous
Manganese
Selenium
Health Benefits
Aids digestive function
Helps decrease cholesterol
Regulates blood sugar levels
Boosts immune system
Strengthens bones
Helps reduce blood pressure
Wheat
Wheat is a cultivated grass that is used as a staple food worldwide. It is used in a variety of products, including flour to make bread and baked goods. Wheat starts out as a very nutritious food source, but the over processing of wheat that takes place in most food products we consume today leads to a nutrient deficient product. The reason is that as the wheat is processed into the foods we eat, 60 percent of the wheat grain is removed, including the essential bran and the germ. However, when wheat is consumed as un-extracted whole wheat, the wheat bran stays intact and provides a good supply of dietary fiber and manganese as well as many essential vitamins and minerals.
Nutritionals
Fiber
Manganese
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin E
Phosphorus
Zinc
Copper
Protein
Magnesium
Iron
Complex Carbohydrates
Health Benefits
Naturally low in fat
Aids in digestive health
In moderation, can help with weight management
Promotes proper neural function
Boosts immune system
Promotes growth and weight gain (great for children)
Wheat Berries
Wheat berries are whole, unprocessed wheat kernels in their most natural form. Wheat berries resemble other hearty whole grains, such as barley or brown rice. They offer all of the nutrients of a whole grain as they contain the germ, endosperm and bran. All wheat products, such as wheat flour, are made from wheat berries. With their exceptional nutrient content and crunchy texture, they are a tasty food choice on their own. Try adding them to salads, with other grains in a pilaf, or mixing into soups or stews.
Nutritionals
Fiber
Vitamin B1
Vitamin B3
Protein
Magnesium
Phosphorous
Copper
Manganese
Selenium
Health Benefits
Aids in weight management
Supports digestive health
Promotes function of nervous, immune and cardiovascular systems
Lowers cholesterol and blood sugar levels
Boosts the immune system
Wheat Germ
As the center of the wheat seed, wheat germ is a highly concentrated source of nutrients that can help you meet your nutrient needs. It is also more calorie dense than other parts of the wheat seed, so for weight management purposes, it is best consumed in moderation. Its high fiber content helps improve regularity and generally aids in digestive health. Wheat germ contains important B Vitamins that help metabolize the foods you eat into energy. It also contains a variety of minerals that help support bone health, lower blood pressure and boost the immune system.
Nutritionals
B Vitamins
Iron
Magnesium
Phosphorous
Potassium
Sodium
Zinc
Copper
Manganese
Selenium
Health Benefits
Excellent source of fiber
Helps lower blood pressure
Promotes cardiovascular health
Helps the body create energy
Strengthens bones
Boosts the immune system
Source: https://www.swiig.com/swiig-life/food-for-life/whole-foods-the-basics/whole-grains