The Magnificent Seven – Super-Grains

In this blog post I wanted to highlight a group of fantastic grain foods that you should try to incorporate more into your diet.

Each of these provides you with its own unique benefits. I’ve listed some of the standout properties that each food brings to the table (no pun intended) below.

Enjoy!

Amaranth

13.6% protein (complete)
59% available carbohydrates
6.7% dietary fiber
4.5% unsaturated fat
A very good source of vitamin A, vitamin K, vitamin B6, vitamin C, riboflavin and folate
A very good source of calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese
Contains no gluten
Appears to lower cholesterol

Barley

12.5% protein
56.2% available carbohydrates
17.3% dietary fiber
High in beta glucan, which helps to lower cholesterol
Rich in phosphorus, copper, manganese and selenium

Buckwheat

13.2% protein (complete)
61.5% available carbohydrates
10% dietary fiber
Provides vitamins B1 and B2
Rich in iron, zinc, potassium, magnesium, phosphate and selenium
Contains no gluten
Warning – can be a potent and potentially fatal allergen by itself

Bulgur

12.3% protein
57.6% available carbohydrates
18.3% dietary fiber
Rich in iron, phosphorus, zinc, manganese, selenium and magnesium

Hemp Seed

22.5% protein (complete)
5% available carbohydrates
30% dietary fiber
28% unsaturated fat
A good source of B vitamins and vitamins A, D and K.
Contains no gluten
Has an ideal balance of Omega 3 and 6 for good health
Helps to lower cholesterol

Oats

16.9% protein
55.7% available carbohydrates
10.6% dietary fiber
4.7% unsaturated fat
Oat protein is nearly equivalent in quality to soy protein, which has been shown by the WHO to be equal to meat, milk, and egg protein
High in beta glucan, which helps to lower cholesterol
Contains more soluble fiber than any other grain, resulting in slower digestion and an extended sensation of fullness

Quinoa

14.1% protein (complete)
57.2% available carbohydrates
7% dietary fiber
4.9% unsaturated fat
Provide vitamins B and E
Rich in manganese, magnesium, iron, copper and phosphorus
Contains no gluten