Beyond Quinoa: Five Superfood Grains You're Probably Missing Out On

Hey there,

Welcome to another edition of Wellness To-Go! This week, let’s hull about whole grains (sorry about the lame pun).

Thanks to my mom’s cooking, whole grains have always been a huge hit in our home. From delicious upma and cheesy whole-wheat pasta to spicy haleem, makke ki roti, and hearty quinoa salads—it’s hard to pick a favorite.?

Whole grains are a great source of vital nutrients such as complex carbs, B vitamins, protein, fiber, and minerals like iron, zinc, copper, magnesium, and selenium.?

While people with celiac disease and gluten sensitivity should avoid grains, most can benefit from adding whole grains to their diet. Studies show that eating more whole grains is linked to better gut health, improved mood, reduced inflammation, and a lower risk of cardiovascular disease and type 2 diabetes. An observational study published in the American Journal of Clinical Nutrition suggests that a higher intake of whole grains may reduce the risk of colorectal cancer.?

The USDA recommends that at least half of the grains we eat should be whole grains. If you’ve had your fill of staples like quinoa, oatmeal, brown rice, and whole-wheat pasta, you may want to try these oft-overlooked bbs to switch up your meals.

Five Lesser-Known Whole Grains To Try

• Amaranth: This ancient grain was a staple in Aztec and Mayan cuisines. The gluten-free grain is known for its high protein and fiber content. It has a distinctive, earthy flavor that’s similar to beets. Amaranth is pretty versatile and can be added to porridge, curries, salads, soups, stir-fries, and even pancakes.

• Millet: Millets were first cultivated over 4,000 years ago in Asia and Africa. The hard grain is an excellent source of protein, fiber, calcium, phosphorus, magnesium, and antioxidant-rich polyphenols. It has a nutty flavor similar to quinoa. Millets can be added to both savory and sweet dishes like stews, porridge, pulao, falafel, salads, cakes, muffins, and dinner rolls.?

• Sorghum: Sorghum, aka Guinea corn, is native to Africa. It’s chock full of fiber, protein, magnesium, phosphorus, potassium, and antioxidant phenolic compounds. Like amaranth and millet, sorghum has no gluten. With its light, earthy flavor and chewy texture, sorghum makes a great addition to stews, soups, polenta, porridge, granola bars, and quick bread. Moreover, sorghum syrup is commonly used as a sweetener.?

• Farro: This Neolithic grain is believed to have been first cultivated over 10,000 years ago in the Fertile Crescent, a crescent-shaped region in West Asia and North Africa. Farro is rich in complex carbs, protein, fiber, iron, zinc and B vitamins. It also contains calcium and potassium. Farro has a distinct chewy texture and a nutty flavor, making it ideal for hearty soups, stews, and salads. It’s also used in making paellas.?

• Teff: Teff is a tropical grain native to Ethiopia. It is gluten-free and rich in fiber, protein, iron, manganese, and calcium. Teff has a mild, earthy flavor and has traditionally been used to make injera, a fermented flatbread eaten in Ethiopia. It can also be subbed for rice and quinoa.??

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Stay tuned for more wellness nuggets next week. Until then, take it easy!?

Stay well,

Noma