Six-grain rice is a prepackaged blend of six different whole grains, and is available online or at Asian markets. For example, Kagayaki Six Grain Rice contains red, black and short-grain brown rice, purple and hull-less barley, as well as rye berries, which are a low-gluten, cereal-like grain derived from rye. You can cook six-grain rice and serve it as a side dish. It is relatively low in calories and high in energizing carbohydrates.
Basic Nutrient Values
A quarter-cup of Kagayaki Six Grain Rice, dry, makes about 1/2-cup cooked. One serving provides 140 calories, 1 g fat, 0 g saturated fat, 3 g protein, 29 g carbohydrates, 1 g dietary fiber, 0 g sugar, 0 mg cholesterol and 95 mg sodium. Six-grain rice meets 10 percent of the Recommended Daily Value, or DV, for carbohydrates in a 1/2-cup serving, cooked.
Complex Carbohydrates
Carbohydrates are the main source of readily available energy for your body's tissues and cells. According to the U.S. Department of Agriculture's Dietary Guidelines for Americans, you should choose three or more 1-oz. equivalents of whole-grain products daily. Or, in other words, at least half the grains you eat should come from whole grains, because they are fiber-rich and high in many vitamins and minerals.
Rice Benefits and Characteristics
According to the World's Healthiest Foods website, red rice is similar to brown rice in that it has undergone minimal processing and still has its bran layers intact. Both brown and red rice are chewy, like barley, and generally rich in fiber, as well as the B vitamins thiamine, riboflavin and niacin. These nutrients are needed for energy metabolism, or releasing energy from the foods you eat. Red rice has a nutty flavor and, according to some, is more savory than brown rice. Black rice, while not a whole grain, is still chewy and savory.
Barley and Rye Berries
According to the Barley Foods website, barley is rich in a type of soluble fiber called beta-glucan. Beta-glucan soluble fiber may promote healthy blood sugar levels by slowing glucose absorption into the bloodstream, and may decrease blood cholesterol levels. Rye berries are higher in protein than many other grains, such as wheat; and contain the minerals phosphorus, iron and potassium.
Minerals
Phosphorus, iron and potassium perform many functions in your body, such as strengthening bones and teeth, enhancing immune system function, aiding in the delivery of oxygen-rich cells to your body's tissues and promoting a healthy blood pressure. All whole grains are rich in other minerals, such as manganese and copper. Manganese supports healthy brain function and aids in the formation of bone and connective tissues. Copper helps with the absorption and release of iron and aids in maintaining the health of your skeletal and cardiovascular systems.
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