Probably the first cereals that come to mind are the sweet varieties that fill store shelves. But there are also a lot of healthy cereals that are frequently disregarded despite having a lot of health advantages. These less well-known cereals are worth trying if you want to add more whole grains to your diet or spice up your morning.
1. Amaranth
For thousands of years, people have been growing amaranth, an ancient grain. It's a great choice for anyone trying to up their protein consumption because it's gluten-free and full of protein. Amaranth is also a good source of magnesium, iron, and fiber.Health Benefits:
- Rich in complete protein, having each of the nine necessary amino acids
- Due to its high calcium concentration, it supports bone health.
- Packed with anti-oxidants that lower inflammation
How to Enjoy:
- Prepare amaranth as a morning porridge or as a filler in salads and grain bowls.
2. Teff
Small and rich in nutrients, teff is an Ethiopian native grain. It is the main component of injera, a customary flatbread from Ethiopia. In addition to being gluten-free, teff is a great source of calcium, iron, and vitamin C.Health Benefits:
- Rich in resistant starch, which promotes healthy blood sugar regulation and digestion
- Great supply of iron derived from plants
- Supports healthy bones since it contains a lot of calcium.
How to Enjoy:
- Teff flour can be cooked as a side dish or used to create pancakes, bread, porridge, or other baked goods.
3. Millet
A flexible, highly nutritious, and easily digested grain that is free of gluten is millet. It's becoming more and more well-liked in the West as a nutritious cereal alternative, and it's a staple in many regions of Africa and Asia.Health Benefits:
- Rich in magnesium, which promotes cardiac health
- Contains antioxidants that aid in preventing oxidative damage.
- Because of its high fiber content, it supports digestive health.
How to Enjoy:
- Make porridge out of millet, or use it as a filler in casseroles and salads, or as a rice alternative.
4. Sorghum
Nutritious and naturally gluten-free, sorghum is an ancient grain. It is a great complement to a balanced diet because of its high levels of protein, fiber, and antioxidants.Health Benefits:
- Lowers cholesterol, supporting heart health
- Offers a healthy amount of fiber, supporting gut health.
- Contains polyphenols, which can reduce inflammation and fight cancer.
How to Enjoy:
- Sorghum flour may be used in baking, and cooked whole grains can provide a substantial complement to salads and soups.
5. Spelt:
Cultivated for thousands of years, Spelt is an old kind of wheat. Even though it includes gluten, it is frequently more easily digested than contemporary wheat and is a great source of vitamins, fiber, and protein.Health Benefits:
- Rich in fiber, which promotes digestive health and helps with weight control
- Packed with B vitamins, which are vital for brain and energy production
- Offers a healthy supply of protein derived from plants.
How to Enjoy:
- Make bread, muffins, or pancakes using Spelt flour; you can also boil entire Spelt berries to use as a basis for a salad or as a side dish.
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