8 rare but healthy food grains worth forming a part of our daily diet!

The common food grains are wheat, rice, corn, and the like. But there is more to this category of food grains.

There are some other food grains as well known since ancient times but less cultivated these days. They also have nutritive components in them. Which are these unheard-of but healthy food grains?

Food grains

Food grains are a healthy source of complex carbs and proteins. They also have adequate fiber and other minerals and vitamins.

Whole food grains are better than processed or milled ones because they have all three layers intact in them, namely bran, germ, and endosperm.

Wheat, barley, rice, and corn are some of the commonly used food grains that we all are aware of. But there are certain other food grains as well that many of us have not only not seen but also not heard of them. Which are these ancient but healthy food grains?

Amaranth

This food grain was once considered a weed. But it has a whole lot of nutritional content as well. There are 5.17 grams of fiber in every cup of this grain.

It also has 9.35 grams of protein. This protein has the amino acid lysine and also the grain has lots of magnesium and calcium in it. Moreover, it has the compound that was studied in mice.

It is called Squalene. It reduces tumor size when combined with chemotherapy in mice. A 2020 study also revealed that in rabbits it can lower blood cholesterol levels.

Millet: one of the healthy food grains

This was earlier used for feeding birds. But now even humans are consuming it. One can cook it like rice or convert it into flour. It also finds use in baked foods.

Every cup of millet gives 6.11 grams of protein. It controls blood sugar and is therefore good for diabetics.

Teff

It is very small and light but is loaded with calcium. There is 123 mg of it in one cup of grain. It also has a lot of vitamin C in it and is gluten-free.

Its starch is of the tough and complex type. This reduces the risk of colon cancer. Due to its small size, it is cooked faster.

Freekeh

It is wheat that is harvested earlier when the flowers are still yellow. Hence it is soft and green. It has protein that is four times that in brown rice. It has lots of fiber and a low glycemic index. One can cook it like rice.

Fonio

It is a tiny type of millet. It has a lot of protein and amino-acid methionine. This is useful in the liver detoxification process. It helps the liver also process fats and cysteine. It has the highest levels of zinc, magnesium, and manganese.

Triticale

This is a hybrid of two grains namely rye and wheat. It is around since the 1960s. One study showed that it has high levels of antioxidants. One can consume it raw like berries or make it like oatmeal.

Buckwheat

The name is a misnomer because it is not wheat but instead is a herb. It is gluten-free and available as broken buckwheat granules or flour. One can cook the granules like rice. A 2011 study revealed that it can lower blood cholesterol since it binds to them and throws them out via the gut. It has quercetin that lowers blood sugar. It is the main ingredient in some types of noodles and pancakes.

Read more: How to make Buckwheat Pancakes? (Healthy, Gluten-free)

Rye

It is closely related to wheat and barley. One can cook it like rice but it takes a very long time to get soft. It has a peptide called lunasin that aids in cancer prevention. It is more effective than wheat for bowel movements and the prevention of constipation.