Remember the days when you were trying to eat more whole grains, but you only knew about brown rice? Or when you first read the word “quinoa” and you needed the phonetics to pronounce it? We’ve definitely come a long way in the last couple of years. Quinoa, for one, is much more mainstream, and there are a lot of new kids on the block — although, technically, many of these grains have been around for thousands of years.
[See: Your Plant-Based Diet Needs These 10 Foods.]
But with so many new options, which one is really the best for you? According to the Whole Grains Council, there is no “healthiest” whole grain. “Some are stronger in one nutrient, and others in different nutrients,” its website says. “It’s like asking what’s the best fruit, or the best vegetable: They all offer different benefits, so wise eaters enjoy a variety for the best range of healthy nutrients and good tastes.”
The important thing to remember is that research has shown that a diet rich in 100-percent whole grains may help to reduce the risk of heart disease, Type 2 diabetes, obesity and certain forms of cancer. And, according to the U.S. Department of Agriculture, we should make half of our grains whole on a daily basis. So, let’s take a look at six whole grains and how to get them onto your kitchen table:
1. Brown Rice
The phrase, “if it ain’t broke, don’t fix it,” applies beautifully to brown rice. If you’ve been enjoying the grain for years, don’t stop just because there are trendier grains out there. Brown rice can be enjoyed in a stir-fry, salad or soup, or simply served as a side dish. I always order it with sushi and Chinese food.
Nutrition information per half-cup cooked serving: 108 calories; 2 g fiber; 2.5 g protein
2. Quinoa
This grain used to be foreign to most people, but not anymore. Interestingly enough, though, quinoa is not actually a grain, but rather a closer relative to beets and Swiss chard. Its nutrient base, however, is much closer to a grain; hence it has joined the whole-grain family. Semantics, I guess. Quinoa is so versatile that not only is it eaten at lunch and dinner, but also at breakfast like oatmeal.
Nutrition information per half-cup cooked serving: 111 calories; 3 g fiber; 4 g protein
[See: Quinoa 101: What It Is and How to Cook It.]
3. Barley
People affiliate this whole grain with soups with beef or mushroom, but there are so many other ways it can be eaten. I enjoy barley cooked in vegetable broth and eaten alongside a broiled piece of fish and steamed vegetable. The biggest deterrent of eating barley (as well as many other whole grains) can be how long it takes to cook. Pearled barley, for instance, takes 40 to 45 minutes, while hulled barley takes 20 to 25 minutes. One tip is simply to cook extra and then freeze leftovers in airtight containers in single servings.
Nutrition information per half-cup cooked serving: 96.5 calories; 3 g fiber; 2 g protein
4. Sorghum
Sorghum is one of those grains that has been around forever, but it wasn’t until the trend of gluten-free foods emerged in the U.S. that it’s gotten more of the attention it deserves. Sorghum is a perfect example how grains wear many hats. One of my favorite things about this one is that it can be popped just like corn kernels and eaten as “popcorn.” However, also like barley, it can take a little long to cook, but a pressure cooker can speed it up.
Nutrition information per half-cup cooked serving: 120 calories; 3.5 g fiber; 3.5 g protein
5. Bulgar
Bulgar is probably best known for being the main ingredient in tabbouleh, but its uses go far beyond that. It can be used in a slew of other types of salads, warm or cold, and a variety of side dishes. Since it’s a cracked wheat, it takes a shorter time to cook. It’s also one of the lowest in calories, so serving yourself a hefty portion is unlikely to derail your diet.
Nutrition information per half-cup cooked serving: 75.5 calories; 4 g fiber; 3 g protein
[See: 10 Healthy Meals You Can Make in 10 Minutes.]
6. Whole-Wheat Pasta
Pasta has gotten a bad rap over the years, while other grains have started to flourish. (Quinoa, I’m looking at you.) This favoritism, however, doesn’t make sense to me. When made with 100-percent whole-wheat flour or other 100-percent whole grains, pasta most definitely counts as a whole grain. What matters most is what you put on top of your noodles — or any whole grain, for that matter. Top a reasonable portion with veggies, healthy monounsaturated oils, legumes and perhaps seafood, and you have yourself a healthy meal. Pile any grain too high on your plate and top it with a lot of saturated fat and sodium, on the other hand, and you aren’t doing yourself any favors.
Nutrition information per half-cup cooked serving: 87 calories; 3.15 g fiber; 3.75 g protein
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Which Whole Grain Is Healthiest? originally appeared on usnews.com
