There is a buzz about multi-grain food and food items. This is because it is deemed to be healthy and consist of fiber, vitamins, minerals and antioxidants. Whole grains are the most purchased grocery item by people across the globe. Having whole grains regularly also reduces chances of being inflicted by chronic disease. However, even amongst whole grains, one needs to make a healthier choice.
When buying multi grain food products make sure that the following whole grains are surely included:
- Barley: Barley is a great substitute for oatmeal. It is also a great option for those people who are thinking of reducing their cholesterol level. Barley is high in soluble fiber, just like oatmeal and hence, keeps the cholesterol levels low. Barley is also considered to be low on the glycemic index, which implies that you would not witness a great rise in your blood sugar.
- Quinoa: Quinoa is more like an all-rounder in the category of whole grains and stands out amongst the other grains. This is chiefly because the quantum of proteins present in quinoa is much more than in other grains. Quinoa is also rich in amino acids, especially those which are not reproduced automatically inside your body and have to be acquired from outside sources, like food. Not only this, quinoa is also a great source of minerals, antioxidant beta-carotene and vitamins. Quinoa is also considered to possess more iron and calcium than that present in wheat.
- Millet: Millet is a mild-tasting whole grain which is considered to be a great source for proteins; so much so that one cup of cooked millet will be an enough source of 8 grams of proteins. This is the exact same quantum of protein which one would also find in a single glass of milk. Millets are also rich in phosphorus and magnesium, which is vital for strengthening of bones.
- Corn: Most people tend to confuse corn as a vegetable. However, it is authentically a form of whole grain. Corn has the highest amount of antioxidants in comparison to other grains and vegetables. Corn also contains high quantity of carotenoids and zeaxanthin which are particularly good for maintaining healthy eyes. Having corn everyday can also satisfy your body requirements for vitamins B1, B5 and C.
- Rice: Although rice as a whole grain is not that great a source for fiber, it is considered to be particularly essential for vitamins, proteins and minerals. It is particularly high in iron and vitamin B. Brown, red and black rice is a great source of antioxidants.
This list of whole grains must be included in your diet. But don’t ignore other whole grains and each has its own set of health benefits.