Consider incorporating super grains into your diet if you frequently consume carbohydrates, especially from flour-based foods. These super grains are rich in essential nutrients, including carbohydrates, and offer a range of health benefits. Super grains typically contain higher dietary fiber, protein, and vitamins than traditional grains. Let’s look at some super grains gaining attention beyond the well-known oats and chia seeds.
Khorasan wheat
Kamut, a well-known brand of Khorasan wheat, translates to ‘wheat’ in ancient Egyptian. This ancient grain is notably larger than standard wheat—about three times its size. Kamut is packed with B vitamins, Omega-3 fatty acids, minerals, and antioxidants, offering numerous health benefits. Its high selenium content helps neutralize harmful free radicals, protecting cells from damage.
Dietary fiber three times more than the brown rice
Kamut boasts three times the dietary fiber found in brown rice. This fiber aids in relieving constipation and removing cholesterol from the body, thus lowering blood cholesterol levels. It also helps stabilize blood sugar and supports better vascular and heart health. Due to its firm texture, it’s advisable to soak kamut in water before cooking to soften it for easier consumption.
Teff, the smallest grain in the world
Teff, widely consumed in Africa, is even smaller than millet, earning it the title of the smallest grain in the world. It is rich in calcium and iron and is gluten-free, making it a suitable option for those with gluten allergies.
It helps activate various metabolic functions
Teff is rich in calcium, which supports essential metabolic functions such as muscle contraction and relaxation. Additionally, Teff stands out for its high dietary fiber and nutrient content. You can prepare Teff by cooking it like rice or grinding it into a fine powder for a nutritious salad topping.
Amaranth, the grain bestowed by the gods
Amaranth, often called “the grain of the gods,” is a gluten-free grain similar to Teff. It is notable for its high protein content, about 20% of its total nutrients. Unlike the plant Ama, Amaranth is renowned for its nearly perfect nutritional profile, making it a valuable addition to a healthy diet. It also contains squalene, which can be particularly beneficial for alleviating arthritis symptoms.
Must be cooked before eating
Amaranth should be cooked before eating. When preparing it with rice, aim for a ratio of 6:4 or 7:3. For tea, soak Amaranth in water for about 10 to 20 minutes before boiling. Its mild flavor makes it versatile; you can mix it into salads or incorporate it into various dishes and dressings.
Farro, another ancient grain
Farro, a highly nutritious ancient grain, encompasses three types of wheat: Einkorn, Emmer, and Spelt. Today, the term ‘Farro’ is most commonly associated with Emmer. Also known as ‘Pharaoh’s wheat,’ Farro is primarily cultivated in Italy’s Tuscany region. It resembles barley and has a chewy texture similar to sweet corn. Farro is rich in essential nutrients despite being low in fat and sodium.
Lentils-12 times more dietary fiber than a banana
Lentils, often hailed as plant-based meat and ranking among the top five health foods globally, are a favorite among dieters for their high protein and low-fat content. They offer 1.5 times more protein than regular beans, matching the protein content of beef. Additionally, lentils are rich in B vitamins, dietary fiber, and potassium. Their glycemic index is significantly lower than other grains, making them an excellent choice for individuals with diabetes.
Hemp, the seed of youth
Hemp seeds, derived from the hemp plant, are celebrated as a complete protein source due to their content of all essential amino acids. This makes them a popular choice among vegetarians and vegans. Additionally, hemp seeds are rich in Vitamin E, a potent antioxidant that helps reduce cell damage and slow aging.
The adorably named Chickpea
Chickpeas, often referred to as garbanzo beans due to their resemblance to a chick’s face, are notably richer in lecithin, isoflavones, and saponins than other grains. They have a nutty flavor similar to peanuts or chestnuts, which enhances their satiety. Remember that smaller and darker ones generally contain higher antioxidants and dietary fiber levels when buying chickpeas.
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