Five Grains That Will Keep You Fit and Healthy!
Are you on a low-carb, no-carb, or only carb diet? When it comes to diets, everyone is out there promoting one macro-nutrient over others, so sometimes, you should eat more protein and sometimes more carbs, but the only way you can enhance your health, lose weight, and feel great is when you consume a balanced diet. So, carbs are not your enemy; they can be your best buddy if you eat the right ones and in the right quantities.
Whole over, refined any day, simply because whole grains contain many nutrients such as fiber, minerals, and protein. And when we speak of whole grains, we cannot avoid ancient grains. Ancient grains are whole grains or seeds that look like grains. They are a big part of people’s dietary staples belonging to many parts of the world, such as India, China, Africa, and the Middle East. Today, ancient grains are much-sought-after grains, even in Western countries.
And they have been there for ages, and people who eat more whole grains have a lesser chance of getting lifestyle diseases, such as diabetes, heart disease, and certain cancers. Take a look at some of the ancient grains that should be a part of your pantry.
Oats have been a part of most people’s breakfast for ages and good reason. Still, it is important to select the right one and not the refined ones available in the market, always go for steel-cut oats, are less processed and are digested slowly, and help control those sudden spikes in blood sugar levels. Also, it helps you feel fuller for longer.
Also, it is a wholesome way to begin your day, and if you add fruits, nuts, and seeds to it, it can increase the protein quotient helping you stay away from binge eating at least till lunch. 1/2 cup dry steel-cut oats can pack in 4 grams of protein and only 31 grams of carbs!
Quinoa, which looks like a grain but is a grain, is packed with protein that contains nine essential amino acids. Plus, for all those going gluten-free for health reasons, this can be a great addition to your diet. Also, quinoa is so versatile. You can have it any way you want, sweet, savory it is going to taste as great. It is an incredible food for weight-loss. ¼ cup of dry quinoa can offer 6 grams of protein and 32 grams of carbs, and 6 grams of fiber. We are a fan!
The tasty and chewy wheat berries add bulk and texture to your meals. It also satiates you, and you snack less. You can combine wheat berries with your favorite veggies and have it like a salad for lunch.
It keeps you satiated and 1/4 a cup of dry berries packs a cool 6 grams of protein and packs in 6 grams of fiber, it offers just 32 grams of carbs.
The fiber and protein-rich Farro is a favorite of most dieticians who recommend it for weight-loss. And the best part is it has more calcium and protein than most other grains, and since it looks and tastes like rice, it can be a good accompaniment with curries and beans and veggies. 1/4 cup dry farro offers 7 grams of protein, 7 grams of fiber at just 37 grams of carbs.
Barley is another wholesome whole grain that most registered dietician loves. It’s easy to cook and has a certain chewy texture that you can pair it with anything you like. Barley may not be gluten-free, but it is super high in fiber, and when food is high in fiber, it is good food for weight loss.
Also, people do not like to spend hours cooking food. This can be one of the best foods if you do not have time, but need to churn up something healthy yet tasty. It has 1/4th cup of dry barley packs in 5 grams of protein, 8 grams of fiber at just 39 grams.
There are other honorable mentions such as Amaranth, millets, Kamut, sorghum, and more. If you are watching what you are eating and want to make a balanced nutrition plan of it, add these foods or whole-grains to your diet. This will not only help you lose weight but keep you healthy, keeping many chronic diseases at bay.
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