Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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November 23, 2023
When you choose nutrient-dense whole grains, you get valuable vitamins, minerals and antioxidants for good health. Foods that are nutrient-dense have a larger number of beneficial nutrients per 100 calories. Many grains are fantastic in terms of nutritional value, offering zero cholesterol and loads of fiber for digestive support.
Whether you’re looking for ideas to spice up family meals or want to reach important health goals, the following list can help you find the healthiest grains. Many people don’t get enough whole grain in their diet (eating mostly refined grains instead), so these options can help you to up your intake.
Whole-grain oats, also known as rolled oats or steel-cut oats, are incredibly nutrient-dense grains. In just half a cup (80 calories), you get over 15% of your daily vitamin B6 and almost 40% of your iron for the day. Plus, whole oats are rich in soluble fiber, minerals and antioxidants that help boost nutrient absorption and protect your digestive system. You get all of this in a naturally gluten-free, tasty package.
These South American pseudo-grains are some of the most nutrient-dense foods on the planet. They are both very similar to each other. Half a cup of cooked amaranth gives you 15% of your recommended daily intake of magnesium, almost 30% of manganese and lots of phosphorus, folate, copper, iron and zinc. At the same time, you get all the amino acids your body needs, plant-based omega-3s and a healthy amount of protein and fiber. When it comes to the most nutritious grains, quinoa and amaranth are hard to beat.
When you think of nutrient-dense grains, popcorn probably isn’t what pops into your mind. You may associate these deliciously crunchy kernels with butter and movies instead of healthy eating. In reality, air-popped popcorn is a phenomenal whole-grain option for snacks. Three cups (popped) have just under 100 calories but pack 3 grams of fiber and a variety of B vitamins, minerals and antioxidants for heart health. Popcorn is also filling, so you’re less likely to reach for unhealthy snacks.
Another grain that acts like a cereal, millet offers amazing nutritional benefits. Half a cup only has about 100 calories, and you get a large amount of copper, potassium, iron, zinc, magnesium, fiber and B vitamins. Millet is popular with healthy eating enthusiasts because of its mildly sweet flavor and nutty notes when toasted. You can use it as a gluten-free base for any meal, from paella to salads.
At first glance, humble sorghum may not seem like much. It doesn’t stand out in any one nutrient. But when you put them all together, you discover that sorghum is an exceptionally nutrient-dense grain. It has a good amount of virtually everything your body needs, including protein, fiber, vitamin B6, selenium, phosphorus, zinc, iron and much more. You also get a healthy dose of flavonoid antioxidants with amazing potential for protecting your heart, fighting inflammation, supporting your nervous system and preventing cancer.
Contrary to what the name sounds like, this whole grain isn’t related to wheat. Buckwheat is a seed with plenty of fiber that’s good for digestion. As one of the most nutritious grains, buckwheat is also rich in B vitamins and minerals. For just 145 calories, you get a large amount of plant-based protein that fills you up, helps keep your blood sugar balanced and supports good digestive health.
It can take you a while to get used to eating barley in meals. Barley is used in the beer brewing process, so it can bring some of that bitter, beer-like flavor to other foods. That said, giving whole barley a chance is a smart decision. This nutrient-dense grain is low in calories, exceptionally high in fiber and rich in antioxidants and minerals. One type of soluble fiber in barley can lower your cholesterol and support your immune system.
Also called bulgur wheat or just bulgur, cracked wheat is a filling and tasty whole grain with a variety of uses for cooking. An excellent way to improve your fiber intake, cooked bulgur gives you over 8 grams of fiber per cup. The texture is chewy, similar to couscous or brown rice. Cracked wheat is common in Mediterranean cooking, including soups, stews and salads.
To give your family the most nutritious grains, you need to choose whole-grain varieties of popular cereals. For example, rye bread is an excellent low-carb alternative to white or whole-wheat bread, but only if the flour comes from whole rye grains. Look for dark rye or pumpernickel options.
Similarly, instant oatmeal is convenient, but it doesn’t provide the nutritional benefits of whole oats. Make rolled oats (or overnight oats) with delicious fruit for breakfast instead.
Using nutrient-dense grains in your cooking isn’t difficult. Even though you may not be familiar with options such as quinoa and millet, they’re a breeze to swap in when recipes call for rice or pasta. Some careful planning and a few test recipes are all you need. Want some help? Try our amazing meal planning app with macros you can customize.
