The healthiest grains

Millet -
There are many kinds of millet—a group of related grasses with small seeds—but generally, millet is gluten-free and contains fiber, minerals, and amino acids. 

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. 

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.

Barley -
One of the oldest grains in humanity, it 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.

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.

Brown rice -
Brown rice is a slow-digesting carb that is high in B vitamins and fiber. It has three parts: bran, germ, and endosperm, with nothing removed during milling

Rye -
Rye is unique because it has fiber in both its endosperm and bran, which gives it a lower glycemic index than most other grains and helps keep your blood sugar stable.

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.

Bulgur -
Also known as cracked wheat, bulgur has more fiber than quinoa, oats, and millet, which helps keep your digestive system happy.

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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