13 Healthy Grains to Eat & Nutritional Value Comparison Table

Last updated on January 17, 2022 at 03:49 pm

There is no doubt that a complete and healthy diet requires more grains in it.

This plant goodness is packed with all the nutrients, including essential vitamins, and minerals to prevent the occurrence of chronic diseases.

Yet the world consumes a tiny percentage of this grain because many diets have branded all carbs as bad.

Whole Grains

Whole grains are the “it” thing to leading a healthy life and creating a balanced meal for yourself. If you decide on a diet based on proteins only or an increased fat consumption, then portion size and the right ingredients are important.

Whole grains are tiny little vessels that contain protein, antioxidants, minerals like magnesium and copper, macro elements like potassium and sodium, etc. All these nutrients have proven to reduce the risk of obesity, diabetes, heart diseases, irritable bowels, and removable of free radicals from the body.

However, the poor reputation of carbs over the years has made most people overlook even the healthy carbs that could boost their weight loss goals and use the processed supplement in place.

Carbs: Simple and Complex

What are simple carbs?

Simple carbs are easily broken down and absorbed by the body. An example is sugars or foods that contain sugars. While most refined carbs fall under this category, which is bad, there are also good simple carbs. Crabs like fruits and vegetables are healthy simple carbs. Bad simple carbs are foods like sweets, candies, pastries, sodas, and food with hidden sugars. Basically, these are food that gives the sugar high and leaves you wanting more to fill the cravings and are not satisfying.

What are complex carbs?

Complex carbs are not easily digested by the body because of their genetic composition. They include whole grains, starchy vegetables, and legumes with long molecular chains that take longer time to breakdown, thereby boosting satiety.

Furthermore, because of their molecular makeup, they have more fiber, vitamins, and minerals the body needs to stay healthy. Grains in the category are corn, teff, barley, wheat, couscous, rye, amaranth, and oats, among others.

Let’s Rewind: Origin of Grains and Harvesting of Grains

In 2009, archeologists and scientists revealed the oldest grain in the world somewhere in Jordan. It looked like wheat and barley. Carbon dating shows the grain dates back 11 thousand years.

History also shows that people have been planting, harvesting, and eating grain for almost 80,000 years, the funny thing is our ancestors ate grains pretty the same way as we are eating it today. They toasted it, ground it to make bread or other pastries, made a paste and cooked it into custards and many more.

Grains are also known as cereals and are the most grown and harvest crop in the world, with over 2 billion tonnes harvest each year. It certainly does not take into account grains that are eaten as food in many homes across the globe.

Furthermore, no part of the grain is useless; every part, if not edible, is used for something else. Chaff and waste from processing grains are used as animal feeds. Grains are also used as biomass, or in breweries, cosmetic industries, and many more.

Grains are a staple in developing countries of the world and combined in various ways to increase the nutrient value in a meal. For example, in Africa, slurry of sorghum or millet is combined with legumes. Tofu is combined with vegetables and corn and beans are mixed with palm kernel oil, and the list is endless.

Grains can grow anywhere in the world, some do well in wet regions like rice fields in Asia. Some do exceptionally well in dry and hot climates like sorghum and millet in Africa

Corn and wheat are planted in temperate regions like in the USA. All grains must dry out before they are harvested, selected, and stored in huge silos for processing.

Whats the difference between Grains and Whole Grains?

Grains come in different sizes, shapes, and colors harvested for food. This ranges from the tiniest grain, the Amaranth to the largest kernel, maize, or corn.

A normal grain consists of the germ, the endosperm, and the barn.

Whole grains are grains that still have all these parts on the seed. They have not been refined or processed; this makes them rich in protein, fiber, and various vitamins and minerals that are good for you. These grains retain their nutritional value in any form it is been used.
Refined grains are grains that have been hulled, and the outer bran and germ removed. This improves the appearance of the grains but reduces the nutrient value. Some nutrients that are lost the fiber, protein, and some vitamins and minerals, this makes such grains been referred to as empty.
Fortified Grains are grains do not have the barn, germ, and some part of the endosperm. They have also lost the nutrient, including the vitamin, mineral, and other natural composition. Fortified grains are then combined with vitamins and minerals to supplement lost nutrients during processing.

Below is a table of Healthy whole grains with their nutrition comparison to enable you to make a better choice.

13 Grains compared including Nutritional Comparison

Whole Rye Grain

Rye is a grain that is available in 4 different colors, but the darker the grain, the wholesome it is. Regarded as one of the healthiest grains in the world, it is packed with brain-boosting manganese, iron for blood, and calcium for strong bones. Although the value of carb in the rye is very high, it is teeming in fiber, protein, and sugar that impacts the dark rich flavor rye is known for. Rye is used mostly for baking bread; it increases satiety, lowers blood sugar, and promotes weight loss.

Amaranth

Amaranth is not regarded as a true grain but it is considered as a one and harvest for the seeds. This grain grows in every corner of the world and is the smallest grain known. Amaranth is said to date back 7000 BC to an archeological dig site in Northern Argentina. However, they have been classified as superfoods with one of the most nutritious plant-based protein. Like other grains, amaranth can be eaten whole, made into flour, or milled for other uses. They contain a high level of selenium, Vitamin B6, and iron good for cancer and inflammation prevention.

Buckwheat

This is the ultimate vegan powerhouse. Buckwheat is a gluten-free grain with soluble fiber and protein to keep you energized and nourished all day long. It is also the principal grain in the production of Japanese soba noodles, granolas, and whole wheat cereals. The milled flour makes delicious pancakes and other baked goods. One super healthy benefit of buckwheat is it improves digestion, colon stability, and lower blood sugar.

Barley

This is the oldest grain known to man and the stuff good dark beer is made from, but barley has immense health benefits you cannot ignore. Barley contains beta-glucan, a compound that prevents the quick absorption of nutrients, especially sugars into the bloodstream. This helps keep your full for long, but also regulate blood sugar to the minimal. Barley contains vitamins and minerals that could help lower the risk of prostate cancer, chronic fatigue, and diabetes.

Quinoa

Native to South America, this superfood is everything and more. The grain from the past is packed with vitamins, minerals, proteins, and fibers. Grouped in the same class as amaranth, this seed is regarded as a grain and treated as such. Quinoa looks like broken rice grains and cooks very quickly. It is a great grain to lose weight and control food cravings.

Sorghum

Grown across the Sahara, this grain is not only healthy but versatile. Sorghum can be cereal, flour, meal, paste, milk, and many more. For vegans, this is a suitable choice. It is gluten-free and rich in potassium, sodium, irons, and vitamins. Sorghum is of different types – white, grey, red, and take well to spices like ginger and chili, which are the main combo in some countries. Its fine texture and mild flavor make sorghum a suitable substitute for baking.

Teff

Teff is another whole grain you should add in your pantry. The dark brown and deep nutty flavor clearly distinguishes this grain. Teff is a powerhouse for vitamins and minerals, including vitamin C, copper, calcium, iron, manganese, and 8 amino acids. It is gluten-free with fiber used in bead making and. It has a low GI and does not have any effect on blood sugars.

Bulgur

This is yet another grain that should be mixed in with your meal. Whether you are eating it for breakfast, lunch, or dinner, bulgur is an excellent grain. This grain makes the creamiest of porridge when boiled in plant-based milk. It is high in fiber, protein, and the complex goodness of carbs. Bulgur is a good way to weight loss, fight inflammation, boost brain health, and bone disease while keeping you satisfied for long

Spelt

Spelt has all the comparison to wheat; it is nutty and delicious with an intense earthy flavor. Like its cousin, the wheat, this grain is rich and versatile. It is packed with vitamin and minerals, especially niacin that improves blood circulation, prevent clogged arteries, and ease joint stiffness. It is notably used in baking and makes a better substitute for white flour.

Millet

If there is a grain you should include in your diet on your path to a healthy lifestyle, it is millet. These tiny grains are light, tasty, with a robust flavor that packed a punch when mixed with spices. Furthermore, it is packed with manganese, protein, and soluble fiber that keep you full for long. Millet has a sweet taste and will make a good breakfast meal. Studies show that millet could help relieve inflammation.

Wheat

Wheat is the oldest and most used grain in the world. Throughout history, this exceptional grain serves as the basis for other floured goods and staples, including pasta, bulgur, and semolina.

Despite the bad reputation wheat has, in its unrefined form, it is packed with nutrients, fiber, and protein. However, the gluten levels in wheat are huge side effects as it can cause serious reactions.

Corn

Whether you are eating them fresh, cooked, dried, or converted into other forms, the sweetness and flavor of corn make them loved food all over the world. This modest grain is packed with vitamin B, magnesium, vitamin A, Vitamin C, and iron for healthy heart, guts, and lower blood sugar.

Freekeh

If you love white rice but cannot afford to disturb your blood sugar, this is a low GI grain you should try out. Freekeh is a grain from the Middle East similar to brown rice but has 4x more fiber content than it. It also contains more vitamin and immune-boosting compounds than most grains, Freekeh acts as a prebiotic for gut health and digestion. Freekeh is also beneficial for eye health with its high content of Lutein and zeaxanthin.

Whole Grain Comparison Table

Name	Qty Cup	Calories	Fat	Carb	Fiber	Sugar	Protein
Rye	1 cup	570	2.8	128	26	1.7	17
Amaranth	1	251	3.9	46	5.2	–	9.3
Buckwheat	1	155	1	33	4.5	1.5	5.7
Barley	1	193	0.7	44	6	0.4	3.5
Quinoa	1	222	3.6	40	5.2	1.6	8.2
Sorghum	1	253	2.7	55	5.1	1.9	8.2
Teff	1	255	1.6	50	7.1	–	9.8
Bulgur	1	151	0.4	35	8.2	0.2	5.6
Spelt	1	246	1.6	51	7.5	–	11
Millet	1	207	1.7	41	2.3	0.2	6.1
Wheat	1	632	3.7	131	23	0.8	30
Corn	Med. ear	99	1.5	22	2.5	4.7	3.5
Freekeh	1	202	0.6	45	11	0.2	7.5

And for the more visual one’s:

The Bottom Line

Whole grains are unprocessed or partially processed grains. If you are currently a lover of grains but cannot see the benefits of these grains in your diet, it is time for whole-grain time.

The above-listed grains are some of the best wholesome grains with ample vitamins and mineral that is good for you. Remember to always read the label and purchase only whole grain. Beware of additives and artificial sweeteners than enhanced the taste and take away the nutrients.

We teach all about the right choices in nutrition in our “Eat Healthier” course. It’s important to make the right choices in terms of nutrition as of today and thats exactly why we created this course. You can go through the material in your own time and at your own pace. Now it’s your turn!