All types of grain contain essential nutrients that keep your body functioning at its best, but some are richer in those nutrients than others. Specifically, whole grains hold a huge advantage over refined grains because they contain more protein and fiber. Of the group of whole grains, several emerge as especially nutritious.
Quinoa
Although technically a seed, quinoa is most often classified as a whole grain. It's much higher in protein than other grains, and a typical serving contains fewer carbohydrates than you'd find in wheat or white rice. According to the nutrition database from the USDA, 1 cup of cooked quinoa has about 220 calories, 8 g of protein, 3.5 g of fat, 39.5 g of carbohydrates and 5.2 g of fiber.
Oats
Oats are a nutritious food to include in your everyday diet because they contain high amounts of both soluble and insoluble dietary fiber, which serve separate nutritional purposes. According to MayoClinic.com, insoluble fiber helps to improve digestive health, while soluble fiber works to lower blood cholesterol and blood sugar levels. A cup of cooked oatmeal has about 165 calories, 6 g of protein, 3.5 g of fat, 28 g of carbohydrates and 4 g of fiber.
Wheat
Wheat is one of the most common grains in the American diet, but many processed and prepared foods use it in refined form only. That means the wheat has been stripped of its bran and germ, which provide much of the grain's fiber and protein. ChooseMyPlate.gov notes that eating wheat in its whole grain form, however, can help you manage weight and decrease risks for diabetes and heart disease. A half cup of whole grain wheat flour has 205 calories, 8 g of protein, 1.5 g of fat, 43 g of carbohydrates and 6.4 g of fiber.
Rye
Rye is higher in protein, iron and fiber than an equivalent amount of wheat, although it's not quite as easy to bake with. However, you can add some rye flour to many recipes for breads and baked goods. A half cup of rye has about 285 calories, 8.75 g of protein, 1.4 g of fat, 64 g of carbohydrates and 12.8 g of fiber.
Wild Rice
Although white and brown rice are far more common in stores and restaurants than wild rice, the latter is lower in calories and much higher in protein. The USDA states that 1 cup of cooked wild rice has approximately 165 calories, 6.5 g of protein, 0.5 g of fat, 35 g of carbohydrates and 3 g of fiber.
Considerations
When eating whole grains, it's not necessarily to discriminate too much among the varieties. According to the Whole Grains Council, including any whole grains in your regular diet can cut your risk of asthma, inflammatory diseases, cancer, dental problems and high blood pressure. For detailed information about the grain products you're eating, always check nutrition facts and ingredient labels.
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