20 Different Types Of Grains And Their Health Benefits

Rice is a staple food for over half of the world's population. Cultivated for thousands of years, it comes in various varieties, such as long-grain, medium-grain, and short-grain. Its cultivation is prominent in Asia, but it is consumed worldwide in diverse cuisines. With its neutral flavor, rice can be paired with various ingredients.

Similarly, there are many health benefits associated with this grain like:

• It is a rich source of carbohydrates, providing energy and fuel for the body, but is low in fat and cholesterol, making it a healthy choice.
• Rice is easy to digest and can help soothe the digestive system.
• While white rice is more processed and has fewer nutrients, brown rice is a whole grain that retains its bran and germ layers, making it a good source of essential vitamins and minerals.

This gluten-rich grain is one of the most widely cultivated and consumed cereal grains globally. The global demand for wheat continues to rise, highlighting its importance in feeding the growing population. Wheat cultivation dates back thousands of years, and today, it is grown in diverse climates and regions worldwide.

As a staple food in many countries, wheat comes with the following advantages:

• Wheat is a good source of carbohydrates, protein, fiber, and B vitamins.
• Consuming whole wheat products has been linked to a reduced risk of heart disease.
• Wheat contains a significant amount of dietary fiber, which aids in maintaining a healthy digestive system.

Barley belongs to the grass family and is primarily used as animal feed and in the production of malt for beer and whiskey. Barley is known for its high fiber content. Additionally, it has a chewy texture and a nutty flavor, making it a popular ingredient in soups, stews, salads, and baked goods. It can be grown in a variety of environments, from cool, temperate regions to hot, dry deserts. 

Barley is good for our health because:

• It is also a low glycemic index food, making it beneficial for managing blood sugar levels. 
• It is a good source of vitamins, minerals, and antioxidants, which promote overall well-being.
• Barley contains beta-glucan, a type of soluble fiber that has been shown to reduce cholesterol levels, particularly LDL (bad) cholesterol.

Often consumed as a whole grain, oats have recently become a staple breakfast option for most people. They are a rich source of dietary fiber, vitamins, and minerals, making them an excellent addition to a healthy diet. What also helps is that oats can be eaten in a variety of ways, including cooked oatmeal, overnight oats, oat flour, and oat bran. They can also be added to smoothies, baked goods, and other dishes.

Health Benefits:

• Oats have been shown to reduce the risk of heart disease by lowering cholesterol levels and blood pressure.
• These can also help to promote weight loss by keeping you feeling full longer.

Corn is a cereal grain that is native to the Americas and was a vital part of ancient civilizations such as the Mayans and Aztecs. Today, corn is one of the most widely grown crops worldwide. It is used in various forms, including as food for both humans and animals, as well as for industrial purposes. It can be consumed fresh, canned, or in the form of cornmeal, corn oil, and corn syrup.

Corn is an important part of a health diet because:

• It contains essential nutrients like vitamin B6, thiamin, niacin, folate, and minerals such as magnesium, phosphorus, and manganese.
• Corn is a good source of carotenoids, particularly lutein and zeaxanthin, which are essential for maintaining healthy vision. These antioxidants protect the eyes from harmful ultraviolet (UV) rays.

Rye is a hardy crop, well-suited for colder climates. It is known for its distinctive flavor, which is slightly nutty and earthy. It is commonly used in bread-making, producing dense and flavorful loaves. Rye flour is also used in the production of whiskey and vodka. It is also gluten-free, making it a feasible option for people with gluten allergy.

Besides, Rye also has the following benefits:

• Rye is a good source of antioxidants, which can help protect your cells from damage.
• Rye has a lower glycemic index compared to wheat, meaning it helps maintain blood sugar levels.

Originating from the Andean region, quinoa is known for its high protein content. It is thus an excellent choice for vegetarians and vegans. Quinoa is gluten-free so it is suitable for those with gluten sensitivities or celiac disease. Its unique texture and mild, nutty flavor make it a delightful addition to various dishes, from salads to stir-fries.

Furthermore, quinoa is considered a complete protein as it contains all nine essential amino acids, contributing to its growing reputation as a superfood. It is a good source of folate, which is important for pregnant women.

Millet is yet another gluten-free grain that is packed with nutrients. Besides, it has the ability to withstand harsh growing conditions, making it a resilient and sustainable crop option for farmers. Millet has been cultivated for thousands of years and is consumed in many parts of the world, particularly in Africa and Asia.

This ancient grain can be cooked and used in dishes like porridge, bread, and even alcoholic beverages. It comes with following nutrients:

• Millet is a rich source of magnesium, phosphorus and cooper. The high magnesium content makes this a heart-healthy crop.
• It also contains antioxidants, including phenolic compounds, which can help reduce oxidative stress and inflammation in the body.

Despite its name, buckwheat is not related to wheat and is actually a gluten-free grain alternative. It is also commonly used to make soba noodles, a popular Japanese dish. The seeds are pyramid-shaped and used either as a whole like in the Russian side dish 'kasha' or ground. If you're seeking a dietary diversity while keeping nutrients in tact, buckwheat can be a great option for you.

• It is a good source of rutin, an antioxidant that helps to strengthen blood vessels.
• Buckwheat also contains sufficient protein that can support tissue repair.
• The low glycemic index and high fiber content make it a gut and heart-healthy grain.

Amaranth is an ancient grain with a rich history. It holds symbolic significance as a symbol of immortality and resilience in various cultures. Its vibrant red, gold, or purple hues add a touch of elegance to any dish, whether it's used in salads, soups, or baked goods. It is a pseudo-cereal but is gluten-free.

Quick Facts:

• It is a complete protein consisting of all nine essential amino acids.
• There are over 60 different species of amaranth, with some being cultivated for their edible leaves and seeds.
• The leaves of amaranth are highly nutritious and are packed with vitamins, minerals, and antioxidants. They are often cooked and consumed as leafy green vegetables.

Spelt is not a very well-known grain variety but it is a nutritious and healthy alternative to wheat. Even though it is not completely gluten-free, Spelt flour is lower in gluten than wheat flour. It is a member of the wheat family and has a nutty flavor and a slightly chewy texture.

It is a sustainable crop that requires less water and pesticides than other grains. However, it is still highly nutritious and rich in fiber, protein, and minerals like magnesium, iron, and zinc. It is also a good source of vitamins B and E as well. Due to its high fiber content, Spelt can help improve digestion and regulate blood sugar levels.

Teff is a tiny grain that originated from Ethiopia, where it has been cultivated for thousands of years. It is the smallest grain in the world, with seeds about the size of poppy seeds. Teff is a staple food in Ethiopia, where it is used to make injera, a spongy flatbread. It is gluten-free, nutritious and extremely versatile.

• Teff is a good source of calcium, providing 20% of the DV per 3/4 cup serving. Calcium is important for bone health.
• It also has iron, providing 37% of the DV per 3/4 cup serving. Iron is essential for carrying oxygen throughout the body.

Sorghum, also known as milo, is a grain crop cultivated in tropical and subtropical regions for various purposes. With its drought tolerance and ability to grow in poor soil conditions, sorghum is a crucial food source for millions of people in developing countries. Apart from its culinary uses, sorghum is also used for animal feed, biofuel production, and as a raw material for making syrup and alcoholic beverages.

Health Benefits:

• Sorghum contains several compounds that have been shown to have anti-cancer properties. These compounds include ferulic acid, vanillic acid, and 3-deoxyanthocyanidins.
• It is a low-calorie, high-fiber food that can help you feel full and satisfied after eating. This helps in weight management.

Kamut is believed to have originated in the Middle East. It is also known as Khorasan wheat but has a larger grain size and golden color. Its availability remains limited in the US, but it can be found in Middle Eastern supermarkets and grocery stores. You can easily replace wheat with Kamut as your daily intake.

By incorporating Kamut into your diet, you can reap the following health benefits that it has to offer:

• Kamut is a good source of zinc, which is an important mineral for the immune system.
• It has been linked to a reduced risk of heart disease due to the magnesium and fiber content.
• It improves bone health, so it is recommended for young kids.

Farro is a type of wheat and a popular ingredient in Mediterranean cuisine. It can be consumed whole, pearled or semi-pearled. The high protein content in this grain allows it to be cooked with legumes. It can make a great option for vegetarians and vegans.

It is often compared to rice but is considered healthier than rice. Farro has a slightly higher fiber content and protein content than rice. It also contains more vitamins and minerals, such as magnesium, iron, and zinc.

Made from cracked wheat berries, it adds a nutty flavor and a chewy texture to dishes. Bulgur is quick to cook and can be used in various recipes, such as salads, pilafs, soups, and stuffings. With its ability to absorb flavors, bulgur is often combined with herbs, spices, vegetables, and meats for a filling meal.

It is a rich source of protein, magnesium, selenium and fiber. So next time you're looking for a healthy and satisfying meal, reach for some bulgur!

With a distinct harvesting process, Freekeh stands out among other wheat varieties. It is from young green wheat plants and roasted to achieve a smoky flavor. Most Freekeh you find in the market are cracked so as to decrease the cooking time on these grains. It has been popular in the Middle East for ages, but the rest of the world is also catching up with this nutrition-filled grain.

Quick Facts:

• Freekeh is a good source of fiber, protein, and several vitamins and minerals.
• It has a low glycemic index and thus is a great option for people with diabetes.
• In rare cases, freekeh can cause a small bowel obstruction. You should also avoid this grain if you have a gluten allergy.

Triticale is a hybrid grain derived from crossing wheat and rye. Developed in the late 19th century, triticale combines the desirable traits of both parent plants. It has a similar appearance to wheat, with long slender heads and golden kernels. Triticale is known for its nutritional value, as it contains higher protein content than wheat and is rich in dietary fiber. This makes it a popular choice for animal feed and livestock production.

This unique grain comes with the following health benefits:

• It is rich in phosphorus, which helps to build and maintain strong bones and teeth.
• Triticale is a low-calorie food that is high in fiber which makes it a good choice for people who are trying to lose weight or maintain a healthy weight.
• It can also help reduce bad cholesterol levels in the body as a result of its nutritional composition.

Fonio is derived from the Digitaria exilis and Digitaria iburua plants. It is a nutritious and gluten-free grain native to West Africa. Fonio is versatile and can be used in various recipes, including porridge, salads, and side dishes. You can either cook it like rice or ground to make flour. Fonio flour can make bread, pancakes, or waffles.

Health Benefits:

• It is a good source of iron, calcium, and fiber.
• A 100-gram serving of fonio contains about 2 grams of fiber, which is about 8% of the daily recommended intake.
• Fonio is naturally gluten-free.

Emmer is one of the first cereals to be domesticated by early humans. Scientifically, it is closely related to wheat and belongs to the same family, Poaceae. Emmer grains are small and have a tough husk that needs to be removed before consumption. They are commonly used in the production of flour, bread, pasta, and other baked goods.

To increase your daily dose of fiber, you can snack on emmer crackers or granola bars. This will fill you up and not affect your dietary needs.