Foods to have:
Amaranth ½ cup
Barley ½ cup
Oats ½ cup
Quinoa ½ cup
Teff ½ cup
Triticale ½ cup
Wheat ½ cup
Also consider: Buckwheat, millet, rye, brown rice, wild rice, sorghum, corn
In determining the best grains for you, consider more than just nutrient density. For example, if these grains were ranked strictly by nutrient content alone, barley would have ranked number two and oats number seven. However, when you factor in evidence-based health benefits, barley and oats would be neck and neck for the lead! The overarching theme here is to choose a variety of whole grains in your diet, as each brings something different and healthy to the table—they're all great!
What are whole grains and why are they good for you?
According to the Whole Grains Council, the definition of whole grain is fairly straightforward: " . . . 100% of the original kernel—all of the bran, germ, and endosperm—must be present to qualify as a whole grain."
Research shows the health benefits of eating whole grains go well beyond the fiber content. The unique nutrient package, including their macro-, micro-, and phytonutrients, contribute to whole grains' overall health benefits. A recent meta-analysis found that whole grains play an important role in lowering the risk of chronic diseases, such as coronary heart disease, diabetes, and cancer, and also contribute to body weight management and gastrointestinal health. Studies show that swapping in whole grains to replace refined grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming at least three servings daily, some studies show reduced risks from as little as one serving daily. Researchers at Tufts University conducted a study involving nearly three thousand men and women and found that adults who ate three or more serving of whole grains and limited refined grain items to one daily serving or less had 10 percent less belly fat than those who didn't eat this way. Unfortunately, according to a 2010 study in the Journal of the American Dietetic Association, only one in twenty adults are consuming enough whole grains.
How much is enough?
According to the USDA MyPlate guidelines, the amount of whole grains that you need to derive health benefits depends on your age, sex, and level of physical activity. In general, it is suggested to make at least half of your grain intake whole. Below, each ounce is equivalent to ½ cup of cooked grain.
Did you know?
Canary seed, Job's tears, montina, timothy, and fonio are considered whole grains but were not included in this review, as they are not as commonly consumed. Oil seeds and legumes such as flax, chia, sunflower, soy, chickpeas, and so on are not considered whole grains by the Whole Grain Council nor the USDA or the FDA, despite their sometimes being used as grains, such as in the form of flours. Also, amaranth, quinoa, and buckwheat are considered "pseudo-grains"; because they are commonly sold as cereal grains and their nutritional profile and preparation are similar to those of grains, they were included in the review.
Amaranth
Amaranth is a good source of protein, and like quinoa, contains greater amounts of amino acids than other grains. Amaranth is an excellent source of magnesium, manganese, and phosphorus, and a good source of copper, fiber, iron, and vitamin B6. It has more nutrients—such as fiber, iron, and magnesium—than other gluten-free grains. Amaranth is a rich source of tannins and phytosterols, which may help combat a variety of cancers and heart disease. It is also rich in lunasin, a peptide that has anticancer properties.
Barley
Its beta-glucans reduce cholesterol, help control blood sugar, and improve immune system function; and some recent research suggests that those same beta-glucans may help protect the body against collateral damage to healthy cells caused by the ravages of chemotherapy, radiation therapy, and nuclear exposure. Other well-researched benefits of barley include reducing blood pressure, lowering LDL cholesterol, possibly lessening the risk of heart disease, helping control blood glucose, promoting satiety, and reducing belly fat.
The English are indebted to the barley grain for their measurement system. King Edward II placed three grains of barley end to end and exclaimed that the total measurement would be equivalent to an inch. All other English distance measures were based on this.
Oats
Whether steel cut, old-fashioned rolled, or instant, all forms of oats contain the three components that make a whole grain. Oats also contain polyphenols called avenanthramides, which are antioxidants that reduce inflammation and soothe itching—which is why oat baths are recommended for the latter condition. No other grain has been researched more than oats for its cholesterol-lowering abilities. Besides the ability to lower total and LDL cholesterol, thus reducing the risk of heart disease, oats also show promise for satiety and weight control, lowering blood pressure, blood glucose management, and promoting regularity due to their fiber content.
Quinoa
Botanically, quinoa is a relative of Swiss chard and beets, and technically is not a true whole grain. Aside from its many other nutrients , it is one of the only plant foods that is a complete protein, because it contains all the essential amino acids. Quinoa is relatively new when it comes to research, but benefits shown thus far include reducing the risk for diabetes and contributing to satiety. Quinoa also contains the highest level of potassium of all the whole grains, which aids blood pressure.
Teff
Thanks to its small size, you will never have to worry about teff's being stripped of its outside bran layer, because it is simply too small to mill. Teff is largely unknown outside of Ethiopia, India, and Australia but is becoming more and more popular because of its versatility and nutrition and health benefits, including blood glucose management, weight control, and colon health.
Triticale
Triticale is a fairly new hybrid of wheat and rye that was first developed over one hundred years ago in Scotland to grow in more challenging climates. The first attempt produced a sterile grain, but then a German botanist perfected the hybridization process. After experiencing a burst of popularity in the 1970s, triticale hasn't really caught on, though. Because it requires little help from pesticides and reduces soil erosion, this grain lends itself well to organic farming. Triticale is an excellent source of fiber and manganese, and a good source of copper, magnesium, niacin, phosphorus, protein, thiamine, and zinc. Triticale has similar health benefits to rye, such as improving regularity and satiety, and weight and blood sugar management. Recently, the bran of triticale was found to possess strong prebiotic properties (helps stimulate the growth of friendly bacteria) and also this grain ranks high on the ORAC scale, a system that determines antioxidant activity.
Wheat
Truth is, if you don't have an allergy or intolerance to it, whole wheat is one of the healthiest grains on earth and is responsible for providing significant nutrition to millions of people around the globe every day. Wheat, encompassing such grains as durum, kamut, and spelt, is by far the most common grain used in breads, pastas, and other grain foods eaten in the United States. Whole wheat is an excellent source of fiber, manganese, phosphorus, and selenium, and a good source of copper, magnesium, niacin, protein, thiamine, and vitamin B6. Most of the studies espousing the benefits of whole grains include whole wheat as the focal grain. Benefits of including whole wheat in the diet include reducing the risk of heart disease by 25 to 28 percent, lowering the risk of stroke by 30 to 36 percent, lessening the risk of type 2 diabetes by 21 to 30 percent, weight maintenance, reducing the risk of asthma, promoting blood pressure levels, and lessening the risk of inflammatory disease.