Grains offer a wealth of health benefits, plus they’re filling and a good source of fiber. Wheat and corn are the most consumed grains in the world but there are many alternative grains that offer variety of flavor profiles to add some variety to any meal.
The slightly nutty taste and faster-than-rice cooking time (about 15 minutes) make quinoa a fast and healthy option. It can be used in place of traditional starches, such as pasta, rice, couscous and cereals. Quinoa is rich in minerals such as manganese, magnesium and phosphorous.
Millet has a low impact on blood sugar compared with other grains. It contains the minerals manganese, magnesium and phosphorous. One cup of cooked millet contains about 8 grams of protein. It can be cooked in a similar manner as rice and oats and can easily be used as a substitute for these grains.
Despite its name, buckwheat is not related to wheat in any way. It is technically not a grain; it’s a fruit seed. Therefore, it doesn’t contain gluten and is safe for individuals with celiac disease. It is similar to quinoa, though this seed is larger and softer in texture. Buckwheat contains all essential amino acids. It can be used as a substitute for rice, oats and flour if ground into a fine powder. It’s good source of fiber and contains a lot of antioxidants.
Amaranth is an ancient grain rich in iron, magnesium, phosphorus, and potassium. Amaranth can be toasted, boiled, and baked if used as a flour.
Not rice at all but an aquatic cereal grain that grows wild in isolated lakes and riverbeds in the cold regions of North America. It’s brimming with fiber, protein and the amino acid lysine. It contains the minerals phosphorous, potassium and magnesium and the B vitamins thiamine, riboflavin, niacin and folic acid.