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The Healthiest Grains

When it comes to grocery shopping, whole grains come in as the No. 2 reason for why consumers purchase an item, according to the Whole Grain Council. This makes sense, considering whole grains are a good source of fiber, vitamins, minerals and antioxidants, and eating more of them lowers your risk of chronic disease. But when it comes to selecting a whole grain, pick healthier choices to maximize the benefit.

  1. Quinoa

    • Quinoa is a real standout when it comes to whole-grain nutritional quality. Quinoa is not only higher in protein than other grains, but is also a good source of essential amino acids, which are the type your body cannot make and must get from food. Quinoa is also a better source of vitamins and minerals than other grains. It has more iron, calcium and vitamins B, C and E than wheat. Quinoa is also a good source of the antioxidant beta-carotene.

    Barley

    • Move over oatmeal, here comes barley. If you're trying to lower your blood cholesterol you may want to consider adding barley to your diet. People with high intakes of barley have lower total cholesterol levels, according to the Agriculture Research Service. That's because, like oatmeal, barley is high in soluble fiber. Barley is also low on the glycemic index, which means it won't cause a rapid rise in blood sugar.

    Millet

    • In the U.S., millet is most often found in the bird feeder, but if you're looking for a mild-tasting whole grain that's high in protein you should put millet on your plate. One cup of cooked millet contains 8 grams of protein, that's the same amount of protein found in one cup of milk. It is also a good source of the bone-building minerals magnesium and phosphorus.

    Corn

    • You might consider it a vegetable, but corn is actually a grain -- and a healthy one at that. Corn is high in antioxidants -- higher than any other grain or vegetable, according to Today's Dietitian. It is especially good for eye health, containing high amounts of the carotenoids lutein and zeaxanthin. Corn can also help you meet your daily needs for folate, phosphorus and vitamins B1, B5 and C.

    Rice

    • Compared to other grains, whole-grain rice isn't that high in fiber, but it is a good source of protein, vitamins and minerals. Whole-grain rice is especially high in B-vitamins and iron. If you're looking for a nutritional punch, don't limit yourself to just brown rice. Red, black and purple rices not only add a touch of color to your plate, but act as a good source of antioxidants.

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