Daily Dish the Fork Lift blog
Go with the (Whole) Grain!
Health Notes by Dr. Liz
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You know that grains supply quality carbs along with fiber and a host of nutrients. But did you know that some grains also supply a decent dose of protein? Along with other plant-based proteins such as beans and nuts, this protein supplies your body with essential amino acids needed for muscle recovery and a wide array of other crucial duties.
You know that grains supply quality carbs along with fiber and a host of nutrients. But did you know that some grains also supply a decent dose of protein? Along with other plant-based proteins such as beans and nuts, this protein supplies your body with essential amino acids needed for muscle recovery and a wide array of other crucial duties.
Studies show that eating whole grains versus refined versions may help lower your risk for heart disease and diabetes, and even assist with weight control. Scientists theorize that it is the synergy of whole grains’ nutrients and protein that helps explain the health benefits of eating whole grains.
Here’s a rundown on a few protein-packed whole grains:
Amaranth – This ancient grain of Mexico is the size of a poppy seed. It’s richer in protein than most grains, with a fairly good amino acid profile supplying more than nine grams per cup cooked. Amaranth can also be popped like corn for a tasty snack.
Kamut – Looking almost like a large kernel of wheat, kamut has been found in Egyptian tombs and now is cultivated for widespread use. Each cup provides 10 grams of protein—20% of the recommended Daily Value.
Quinoa – An ancient grain of the Incas, quinoa is loaded with 60% of the Daily Value of manganese, a mineral that helps protect muscle cells from oxidative damage. Quinoa comes in red and other rich hues, signifying the presence of health-boosting phenolics. It also supplies just over eight grams of protein per cup.
Spelt – Part of human diets for more than 7000 years, spelt provides over 20% of protein needs per cup. Each cup also provides roughly 20% of the recommended Daily Value for fiber, 18% of iron and 25% of niacin, a B vitamin involved in burning body fats for fuel.
Teff – This Ethiopian grain has a mild molasses taste and comes in different colors including a deep brown/purple. This grain is rich in iron, with about 40% of the Daily Value and 20% of protein in one cup cooked.
