Which Grains Are Considered Superfoods?

Whole grains are an incredibly crucial part of a nutritious diet and contain loads of nutrients, including iron, copper, calcium, zinc and magnesium. The benefits of tasty whole grains like oats, quinoa and barley are endless! Plus, because whole grains are often rich in fiber, they do a great job of keeping you feeling fuller for longer.

Whole grains truly offer a "complete package" when it comes to health benefits. And unlike refined grains, whole grains contain three crucial parts that help deliver nutrients to the body. To help you fully understand just how incredible whole grains are, let's take a look at the three parts of the grain and the role of it in a healthy diet.

The Three Parts of a Grain

Bran

A fiber-rich, outer layer of a grain that supplies crucial vitamins like B vitamins, zinc, magnesium and iron. The bran also delivers many antioxidants and phytochemicals, which can help keep your body healthy and disease-free. 

Germ

The germ of the whole grain is where the growth of the seed occurs. Rich in healthy fats and vitamins, the germ is a very nutritious part of any grain. 

Endosperm

The endosperm is the interior layer that houses all of the carbohydrates and protein found in grain. This is also where small amounts of B vitamins and minerals can be found.

So which grains are best for you? While a healthy diet may vary from person to person, that's not to say that all grains are equal. When searching for grains, we recommend superfood grains that are natural and of good quality. If you're not sure which grains are considered superfoods, don't worry. We've done the work for you and put together this superfood grains list. Keep scrolling to get to know these superfoods better! 

Quinoa

 

Over the past few years, quinoa has increased in popularity, and for a good reason—it's incredible for you! Though technically a seed, quinoa is often treated as and considered a grain. Despite its recent gain in popularity, quinoa is not new at all. In fact, quinoa has been grown and consumed for well over 5,000 years and is native to South America.

Packed with nutrients, quinoa has a delicious nutty taste and is incredibly easy to prepare. Whole grains are a crucial part of any healthy diet, and adding quinoa into your meal rotation is a fantastic way to meet your daily nutrition goal. Not sure if quinoa is the right grain for you? Check out these three reasons why we love cooking with quinoa regularly. 

Quinoa Cooks Quickly

Unlike other grains that can take over thirty minutes to prepare, quinoa can be cooked relatively quickly. Most quinoa dishes only require a simmer time of about 15 minutes in boiling water. This quick cook time makes quinoa a great dinner choice for busy weeknights. 

Quinoa Is Versatile

Quinoa's kitchen versatility makes the recipe possibilities nearly endless. Its nutty flavor and pleasant texture work fantastic in both sweet and savory dishes. The next time you make a recipe that uses rice, try swapping in quinoa instead! Or if you're bored of your traditional oatmeal breakfast, switch things up with a sweet quinoa dish like this Breakfast Quinoa. Don't be afraid to experiment with this delicious grain.

Searching for a unique way to incorporate quinoa into this week's menu? Start by making these healthy Quinoa Tortillas. They're perfect for an at-home taco Tuesday feast. Flexible and strong these tortillas can easily be folded to hold all of your favorite fillings. Plus, they're gluten free, lactose-free, low cal, low carb, low fat, organic, soy-free, naturally sugar-free and vegan!

Quinoa Is a Good Source of Fiber

Wondering what makes quinoa a superfood? While it's jam-packed with nutritional benefits, one of our favorite aspects of quinoa is that it's a good source of fiber! Just one cup of cooked quinoa has about five grams of fiber. The fiber in quinoa is not only an essential part of a healthy diet, but it can also help keep you feeling fuller for longer.

Amaranth

Cultivated by the Aztecs, amaranth is a delicious gluten free protein that is derived from the fruit of a flowering plant. When cooking amaranth, you might find that it's similar to cooking pasta or rice. A dense grain, amaranth can be used to thicken stews, soups and sauces. Mixing amaranth with other superfood grains is a great way to lighten up the texture and create a dish that's overflowing with health benefits. 

Naturally Gluten Free

Amaranth is naturally gluten free! Gluten is a variety of protein that is commonly found in grains like barley, spelled, and wheat. For individuals with gluten intolerance or celiac disease, gluten can often cause intestinal upset, inflammation, and even damage to the digestive tract. Due to its lack of gluten, amaranth can be enjoyed on gluten free diets and is used as a substitute in many recipes for gluten-containing grains. 

If you're following a gluten free diet and want to incorporate amaranth in your meals, start by making these Chocolate Amaranth Protein Bars. A light and crispy treat, these chocolate puffed bars are loaded with flavor. Cooked Organic Amaranth grain is used in these bars to create a pleasing crunchy texture that is fun to eat! Keep these bars on hand when you need a quick snack, or pack them with you to keep you fueled on all of your adventures. 

It's a Nutritious Breakfast Option

When cooked, amaranth grains create a porridge-like texture, making it a great grain to use when creating a delicious breakfast bowl. Amaranth is an excellent source of protein and essential amino acids. Just one cup of amaranth contains nearly 10 grams of protein. Eating a nutrient-rich breakfast like amaranth is a fantastic way to fuel your body for the day ahead. Plus, the protein found in amaranth is highly bioavailable, which means that it is easier to digest!

For a protein-packed breakfast, serve up a bowl of this Coconut Amaranth Porridge with Spiced Apple and Date Compote. Smooth, creamy and oh-so-delicious, this breakfast takes porridge to the next level with its rich and spicy apple and date compote. Enjoy this porridge in the morning before you begin your day or save it for a satisfying dessert! 

Bulgur

Known as the main ingredient in the Middle Eastern grain salad "tabbouleh," bulgur is a grain that has been around for over 4,000 years. Delicious and convenient, bulgur was initially grown in the Mediterranean region but has since been cultivated worldwide. So, what makes bulgur so unique? Aside from its many nutritional benefits, bulgur is one of the easiest grains to cook. Bulgur originates from cracked whole-grain wheat kernels. Before packaging, these kernels are parboiled and dried, resulting in a grain that cooks much more quickly than other varieties. Incorporating bulgur into your well-balanced diet is a great way to ensure that your meals are rich in health-boosting properties that will keep you feeling your best.

Loaded with Fiber

Bulgur is loaded with fiber! While quinoa may win when it comes to protein, bulgur takes first place when discussing fiber-rich grains. A single serving of cooked bulgur offers 5 grams of fiber. Eating foods that are full of fiber can provide many health benefits, the most recognized being the promotion of a healthy digestive system.

If you'd like to up your intake of fiber but don't know where to start, begin by making this Breakfast Bulgur and Millet Grain Bowl. Loaded with healthy superfoods like bulgur, millet, and avocado, this grain bowl is the perfect way to set yourself up for success. A fiber-rich recipe like this one will help keep you energized throughout the day.

It Has an Impressive Nutritional Makeup

Just one serving of cooked bulgur contains about 160 calories, 35 grams of carbohydrates, 5 grams of fiber, and 4 grams of protein. It's a tasty whole grain that is naturally low in fat and sodium and high in antioxidants. Plus, bulgur is an excellent source of essential vitamins and minerals like iron and magnesium. This impressive nutritional makeup makes bulgur one of the healthiest superfoods around!

And there you have it! Three of our favorite superfood grains that can be used in a variety of ways. We hope this list has encouraged you to get creative in the kitchen by incorporating grains into some of your favorite recipes. From breakfast bowls to savory dinners, these grains are the perfect superfood to help you reach your health goals.