Oats: The Heart Health Champion
Whole grains are rich in fiber, antioxidants, and essential vitamins and minerals that support heart health. Oats earn the top spot on nearly every nutritionist’s list, and there’s solid science behind this choice. Oats are packed with beta-glucan (a fiber that helps lower cholesterol), which is good for your heart.
What makes oats special is their unique fiber content. Barley provides similar health benefits as oats, as both contain the unique soluble fiber, beta-glucan. Studies show that beta-glucan works to lower LDL (bad) cholesterol and blood glucose levels. Over a period of nearly two decades, people who ate at least three daily servings of whole-grain foods showed smaller increases in blood sugar levels, blood pressure, and waist size compared with people who ate only small amounts of whole grains. Oats are one of the healthiest grains on earth. They’re packed with fibre, antioxidants, and vitamins and minerals like iron, zinc, magnesium, and selenium and are also naturally gluten-free.
Barley: The Underappreciated Powerhouse
Barley is high in fiber. It has a chewy texture and nutty taste like brown rice. This ancient grain deserves more attention than it gets. Barley is highest in fiber, and quinoa trumps them all in folate, showing how different grains excel in different areas.
In this study, overweight women who ate sugar with barley or oats experienced decreased blood sugar and insulin levels. However, barley was significantly more effective, reducing levels by 59-65%, compared to 29-36% with oats. Another study of healthy men found that those who ate barley with dinner had 30% better insulin sensitivity after breakfast the following morning, compared to men who ate refined bread with dinner. Especially good for digestion thanks to its soluble fibre, barley is also linked with lower cholesterol. A study performed on mice linked lifelong intake of barley with healthy ageing, largely thanks to its cholesterol-lowering effects.
Brown Rice: The Reliable Everyday Choice
Brown rice might seem ordinary, but it’s anything but basic when it comes to heart health. Brown rice is generally recognised as a healthier alternative to white rice. This is because brown rice contains the entire grain – including the bran, germ, and endosperm; while the bran and germ are removed from white rice during processing. The bran and germ are highly nutritious, which means that brown rice contains significantly more fibre, vitamins, minerals, and antioxidants than white rice.
The whole grain brown rice retains the bran, germ, and endosperm. As a result, brown rice provides protein, fiber, and many important vitamins, minerals, and beneficial bioactive compounds. Some of the key minerals in brown rice include magnesium, phosphorus, and selenium. They found that brown rice significantly improved HbA1c (a measure of blood sugar control over time) and BMI (a measure of weight based on height), that oats significantly improved cholesterol, and that millet significantly improved body weight. A study has suggested that swapping white rice for brown rice can help improve blood sugar levels and support weight control.
Quinoa: The Complete Protein Star
Technically a seed but treated like a grain, quinoa has earned its superfood status. Pronounced “KEEN-wah,” this versatile, gluten-free grain is actually an edible seed. It is a healthier substitute for white rice, and can be eaten as a hot breakfast dish, a base for salad, an addition to soup and much more. Greenwald points out that quinoa is a complete protein source, with all nine amino acids that our bodies need to obtain from foods we eat.
Quinoa also contains the antioxidants quercetin and kaempferol, which research has found may protect against free radicals (unstable molecules) and reduce the risk of health conditions like cancer and heart disease. In this study, mature adults who ate 15g of quinoa flour biscuits every day for 28 days had greater reductions in LDL (bad cholesterol), total cholesterol, and body weight than those who ate wheat-based biscuits. In another study, people who ate 50g of quinoa a day for 12 weeks experienced significant reductions in triglyceride levels, compared to those who only ate 25g. Lower triglyceride levels are associated with a reduced risk of stroke, heart disease, and heart attacks. A study found that even a small amount of quinoa every day can reduce the risk of cardiovascular disease. Researchers gave a group of overweight and obese people 50g (about 4.5 tablespoons) of quinoa as part of their normal diet and found they had significantly lower levels of serum triglycerides (a type of fat or lipid associated with heart disease) after 12 weeks.
Amaranth: The Ancient Aztec Treasure
High-protein amaranth has been eaten in South America for thousands of years, and legend has it that the Aztecs referred to amaranth as the “food of immortality.” This tiny grain packs an impressive nutritional punch that modern science is finally catching up to. Amaranth is a heart-healthy grain due to its high fiber and protein content. Fiber helps lower cholesterol and keep the arteries clear, while protein helps build and repair tissue. Like other whole grains, amaranth is also a good source of magnesium.
The grains highest in calcium, ranked in order are: amaranth, quinoa, oats, barley, rye, and whole wheat. This tiny grain is a nutritional powerhouse and a vegan’s best friend! Packed with protein, more than most grains, it contains all nine essential amino acids, including lysine, which is often hard to find in plant-based foods. Plus, it’s rich in antioxidants like phenolic acids, which help fight inflammation, and it’s gluten-free, making it a fantastic choice for anyone with dietary sensitivities. Iron: Teff and amaranth are particularly high in iron, which is essential for oxygen transport in the blood.
Freekeh: The Middle Eastern Marvel
Ever heard of Freekeh? This young green wheat is a nutritional powerhouse! This grain might be unfamiliar to many Americans, but it’s gaining attention from nutritionists for good reason. Freekeh is fun to say and easy to enjoy, according to registered dietitian Carlene Thomas, R.D. The ancient grain has a nutty flavor and cooks quickly (about 15 minutes). “It is rich in fiber, protein, and minerals,” Boham says. In fact, it has more fiber than brown rice and quinoa.
Freekeh is perfect if you want more fiber – it even has more than four times the fiber of brown rice. If your focus is on keeping your heart healthy, freekeh will help you meet that goal. This whole grain is packed with fiber, which can help lower cholesterol and reduce inflammation. Freekeh is also rich in magnesium for heart and blood vessel health. It’s loaded with protein and fibre (about 8g of fibre and 5g of protein per 100g cooked), even more than quinoa, and packed with eye-healthy carotenoids (lutein and zeaxanthin) that protect your vision. The antioxidants in freekeh are off the charts, making it a fantastic choice for anyone looking to boost their overall health.
Millet: The Global Grain
Millet – a tiny, hard grain – is the main ingredient in bird seed. However, it is also a protein-rich whole grain eaten by people in many countries around the world. Don’t let its association with bird food fool you. While best known as an ingredient in birdseed, millet is a nutritious, ancient pseudocereal considered a staple throughout China, India, Africa, Ethiopia, and Nigeria. Millet contains a variety of nutrients linked to lower inflammation, reduced heart disease risk, and improved blood sugar control.
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! It has been shown in studies to boost calcium levels and bone mineral density in premenopausal women. Because it has a low glycemic index, meaning it does not cause spikes in blood sugar levels, millet is safe for diabetics, in moderation. Millet is also an excellent source of magnesium, a mineral important for heart health and blood sugar control. Magnesium: Quinoa and millet are good sources of magnesium, important for bone health and energy production.
Teff: The Ethiopian Champion
Looking for a versatile whole grain that packs a powerful punch? Meet teff! This tiny Ethiopian grain has fueled warriors and athletes for over 4,000 years, and now it’s ready to shine in your kitchen. This might be the smallest grain on our list, but it delivers massive nutrition. Because the gluten-free grains are so small, there is a high proportion of germ and bran, the most nutritious parts of whole grains.
This tiny grain is a calcium superstar. 100g of cooked teff offers around 40-50 mg of calcium. It’s also loaded with vitamin C and is high in iron and other essential minerals like magnesium, copper and manganese. Technically a seed but considered part of the grain family, teff is loaded with calcium and high in resistant starch, a type of fiber that’s great for maintaining steady blood sugar levels. Whether you’re looking to boost your calcium intake, explore a gluten-free alternative, or experiment with new flavours, teff delivers on all fronts. Its rich nutritional profile, versatility, and fascinating history make it a grain worth adding to your cupboard.
