The Healthiest Grains and How to Enjoy Them

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Quinoa

Though technically a seed, this superfood plant-based protein has every essential amino acid as well as iron, manganese, phosphorus, magnesium, folate, vitamin B1, and fiber.

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Millet

This gluten-free Asian grain is often used in porridge, to make congee, as well as stir-fried dishes. It’s also ground and used to make flatbreads in India.

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Oats

Oats contain highly-soluble fiber that helps improve digestion, lower cholesterol, and keep your blood sugar in balance, and reduces the risk of cardiovascular disease.

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Sorghum

This ancient cereal grain is popular around the world. Since it’s gluten-free, it’s popularly used in the US for those with celiac disease.

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Freekeh

This whole grain is not only low-glycemic, it also has four times the fiber per serving that brown rice has, and it keeps you feeling fuller for longer.

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Salmon

Fatty fish like salmon contain omega-3 fatty acids, which can improve blood circulation and reduce inflammation.

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Buckwheat

Though not technically a grain (it’s actually a cousin of the rhubarb plant), buckwheat earns an honorary place on this list because it’s used like one.

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Barley

Barley has the most fiber of all the whole grains, including a soluble fiber called beta-glucans that keeps cholesterol low and supports your immune system.

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Bulgur

Bulgur is most famously found in tabbouleh, the Mediterranean salad, but it helps bulk up any salad.

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Wild rice

Deceiving in its name, wild rice is actually an aquatic grass seed. Though it has less iron and calcium than brown rice, it gives you twice the protein and fiber

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Farro

A well-known grain in Italy and the Mediterranean, farro is packed with protein and fiber, as well as a nice dose of iron, magnesium, and B vitamins.

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