5 Whole Grain Foods To Have In Your Diet

Illustrated by Regina Humphrey / IG: regina_humphrey

Grains are generally great for vitamins and minerals, but whole grains help twice as much. It’s valuable to have a great source of whole grains in your diet, no matter your shape and size. Whole grains are beneficial to prevent diabetes and high blood pressure. Lee Journals is here to list five whole-grain ingredients for your diet.

  1. Rice
Long-grain rice

Rice is a universal grain made in different countries like North America and Asia. It’s affordable and comes in different textures. Jasmine, wild, red, and long-grain are some types. Brown rice has a good source of whole grains with a low-calorie intake of 15 calories. Jasmine rice is great for curries. Keep at least one kind of rice in your kitchen.

2. Barley

A Barley Field In The Morning

Barley is a great grain that comes in various forms. It can be cooked with rice and eaten like oatmeal or quick-cooked soup. You can choose to cook flaked barley or hulled barley with additional nutrients. Barley is one of the oldest crops grown in the Middle East for 10,000 years. Barley is rich in protein with 10.5 grams.

 3. Millet

Millet with a fruit mix

Similar to Barley, Millet is a gluten-free grain that is versatile and great for dieting. It’s fast-growing and used to make flour. Millet is also very affordable for vegans to buy at their nearest supermarket. It has 11 grams of protein in total. 

4. Oats

Oats in a bowl

Oats are popular grains that are farm-grown across the country. It’s breakfast-friendly for oatmeal, cereal, and porridge. Steel-cut oats are great for oatmeal, while groats are great for porridge. They are quick to make and help lower your blood pressure while also having a low-calorie intake. Oats will continue to be a huge food source for humans and animals. 

5. Quinoa

Quinoa seeds in a bowl

Quinoa is a flowering plant known to cook like rice. You can swap it over rice or mix it into the rice. Quinoa is a solid combination for having extra protein in your diet with 5 grams of protein, 3 grams of fiber. Some people may prefer quinoa because of its slightly crunchy texture. 

Check out an easy grain bowl recipe. It contains of four important elements: whole grain, protein, vegetables, sauce, and toppings

What is your favorite whole grain?

Please, like, and comment below.