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3 Superfood Whole Grains for Super Health

Updated on April 10, 2017

What Are Whole Grains?

Whole grains are unprocessed cereal grains that contain endosperm, bran and germ. Many experts are of the opinion that consuming whole grains is like having health insurance. This is because these amazing grains are loaded with essential nutrients and promote excellent health.

According to The Whole Grain Council adhering a diet rich in whole grains decrease the risk of stroke by 30-36%; reduce the risk of diabetes by 21-30%; decrease the risk of heart disease by 25-28%, and provide better weight maintenance.

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Three Superfood Whole Grains

Here is a brief overview of three superfood whole grains.

Amaranth

Amaranth is rich in essential nutrients like proteins, iron, manganese, calcium, fiber and many phytonutrients. It contains more digestible proteins than any other plant-based food.

Amaranth lowers harmful LDL cholesterol levels. It reduces inflammation and prevents cancer. This gluten-gree superfood helps you maintain normal blood pressure. It contains lysine, an α-amino acid which builds muscles, helps your body absorb calcium and keeps you energetic.

Source

0.25 Cup of Uncooked Amaranth Contains:

Nutrient
Quantity
Fat
3 g
Sodium
10 mg
Carbohydrates
32 g
Fiber
5 g
Proteins
7 g
Source: http://www.versagrain.com/amaranth.html

Quinoa

Demand for this pseudocereal has increased sharply in recent years because it contains all nine essential amino acids. It is an excellent wheat-free alternative to starchy grains.

Quinoa is well-known for its anti-inflammatory, anti-viral, anti-cancer and anti-depressant properties. It prevents obesity, diabetes and heart disease. It keeps your blood cells healthy.

Source

0.75 Cup (~185 g) of Cooked Quinoa Contains:

Nutrient
% DV
Manganese
59
Copper
40
Phosphorus
40
Magnesium
30
Fiber
21
Folate
19
Zinc
18
Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142

Teff

Teff is an African cereal that is available in a range of colors, from white and red to dark brown. It is a staple food in many parts of the continent. This high-fiber superfood contains manganese, proteins, calcium and iron.

Teff prevents constipation. It contains approximately 20 to 40 per cent resistant starches and has a relatively low glycemic index (GI) that can help diabetics better regulate their sugar levels. It lowers BP and prevents obesity.

One Cup of Cooked Teff Contains

Nutrient
Quantity
Fat
1.6 g
Sodium
20 mg
Carbohydrates
50 g
Fiber
7 g
Proteins
10 g
Thiamine
0.46 mg
Vitamin B6
0.24 mg
Niacin
2.3 mg
Vitamin B2
0.08 mg
Manganese
7.2 mg
Magnesium
126 mg
Phosphorus
302 mg
Iron
5.17 mg
Copper
0.5 mg
Zinc
2.8 mg
Calcium
123 mg
Potassium
269 mg
Source: https://draxe.com/teff/

Summary

  • Whole grains are unprocessed cereal grains.
  • Whole grains decrease the risk of many harmful diseases like diabetes.
  • Amaranth is loaded with essential nutrients.
  • Quinoa has all nine essential amino acids.
  • Teff is a low GI food.

I eat a lot of whole grains for breakfast, a lot of dried fruit. And my big thing is pasta. I do a lot of simple pasta, with great ingredients.

— Joe Bastianich

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