Best Whole Grains to Keep Your Family Healthy

When it comes to grains, to derive the optimal nutritional benefit, you’ll want to always go for whole! Whole grains provide essential enzymes, iron, fiber, vitamin E, and B-complex vitamins. In addition, because your body absorbs them slowly, they give you sustained fuel that won’t send your blood sugar levels spiking and plummeting.

Whole grains stay fresher longer when stored in airtight glass containers in your refrigerator. Because they keep well once cooked, it’s a great idea to make a big batch of your favorite grain and enjoy it at several meals. For example, last night’s quinoa can be turned into a delicious porridge the following morning by reheating it with a little almond milk, frozen blueberries, and cinnamon! (This is an ideal breakfast alternative to any “puffed” grain cereal, as the “puffing” is done at high heat that destroys nutrients and makes the oil in the grain go rancid.)

All grains contain naturally occurring phytic acid in the outer layer (although brown rice contains a relatively high level). Phytic acid can block absorption of certain key minerals in the body such as zinc and can lead to digestive disorders. Therefore, you’ll want to soak your grains for eight hours in warm water to neutralize the phytic acid and enhance digestibility. If you don’t have time for that much soaking, even an hour is beneficial!

Many people now steer clear of grains because of a gluten intolerance, and with the most recent statistics pointing to as many as one in three Americans suffering from this (whether they know it or not), it makes sense to become familiar with some of the more nutritious and delicious gluten-free grains at your disposal!

Here’s a list of 10 superpower grains to try—both gluten-free and containing gluten:

Gluten-Free

Amaranth
Brown rice
Kasha / Buckwheat (gluten-free)
Millet
Quinoa
Teff

Contain Gluten

Bulgur
Farro (contains gluten, but much less than wheat)
Kamut
Wheat Berries

My family deals with gluten related symptoms so I am all to familiar with the struggles of finding the healthy way to feed my family grains. If you have a gluten issue in your family, the trick is to find whole grain, gluten free solutions. That way you get the health benefits without the side effects of gluten.