Oats are a great source of both soluble and insoluble fiber. The soluble fiber found in oats is known as beta-glucan, and it's considered a prebiotic that can boost good gut bacteria and help to lower LDL (bad) cholesterol, reducing the risk of cardiovascular diseas
This Arabic grain is a low-carb form of ancient wheat that contains protein and has more than four times the amount of fiber than brown rice, according to the U.S. Department of Agriculture. Freekeh kernels are harvested while they’re young and then roasted.
Similar to oats, barley is also a good source of soluble fiber and contains the prebiotic beta-glucan. Studies show that beta-glucan works to lower LDL (bad) cholesterol and blood glucose levels
Many people living with celiac disease can tolerate this whole grain, because even though it has the word "wheat" in it's name, it is naturally gluten-free (as are quinoa and amaranth).
For all practical purposes, bulgur is considered a whole grain even though up to 5% of its bran may be removed during processing. It’s so good for you, though, we’re putting it on the list. The grain, which is used to make tabbouleh salad, is a great source of iron and magnesium
Though it’s technically a seed and not a grain, this ancient South American power food is packed with more protein than any other grain! In fact, it is one of the few plant sources of complete protein, containing all nine essential amino acids.
Wild rice is technically not rice although it looks and cooks like one. It is actually the seed of a type of aquatic grass. In fact, only a few years ago, did the US Food and Drug Administration identify it as a whole grain. It is rich in vitamins, minerals and protein and contains fiber
Millet is small and round and, even though it belongs to the grass family, it is still considered an ancient grain. It is gluten-free and a rich source of calcium, containing a whopping three times more calcium than milk!
This grain is a winner when it comes to protein: According to the Whole Grains Council, it has all nine essential amino acids making it a complete protein. It has plenty of magnesium and phosphorous, it may also be anti-inflammatory
An ancient wheat grain with a nutty taste, farro is full of fiber and is a healthy source of iron and magnesium. A quarter-cup of the grain packs in 6 grams of protein. Try tossing some cooked farro into a salad or using it as a base for a seafood or meat dish.