Healthy Eating for Women

5 Grains You Should Be Eating


1. Farro

Rich in fiber, farro becomes a complete protein when combined with legumes. This grain is full of magnesium, vitamins A, B, C and E. It’s also low in gluten so those who cannot tolerate those products can eat farro without difficulty. A slow-burning complex carbohydrate, farro is ideal for stabilizing blood sugars and keeping the tummy full.

Eat it! Farro can be consumed in grain or pasta form. Italians love the taste of farro so much they prefer pastas made from it instead of regular wheat products.


2. Millet

Millet is an annual grass cultivated in Eurasia and North America. The seeds of this grass are called millet. This grain stores well, is loaded with protein and its iron content is one of the highest of any cereal. It is also an excellent source of potassium, magnesium, niacin and B vitamins.

Eat it! The seeds can be cooked whole after soaking and used in dishes the same way rice is used. However, millet absorbs a lot of water during the cooking process. Use four parts water to one part millet grain then boil for 40 minutes.


3. Quinoa

Pronounced keen-wah, this grain has the highest protein content, contains more calcium than milk and is higher in healthy fat content than any other grain. Loaded with iron, niacin, B vitamins and vitamin E, folic acid, magnesium, zinc and potassium, quinoa makes the perfect body-building food.

Eat it! The mildly nutty tasting grain can be enjoyed in the same way as rice in salads, pilafs, casseroles and on its own instead of a starchy vegetable on your dinner plate.


4. Oats

Oats are an excellent source of soluble and insoluble fiber. This slow-burning complex carbohydrate can chase artery-clogging fat from blood, reduce cholesterol and stabilize blood sugar levels. Oats are perfect skin food both inside and out since they contain plenty of protein, iron, zinc and vitamin E.

Eat it! Oats can be enjoyed in porridge, cookies, baked goods and savory foods. You name it, it can be done with oats.


5. Barley

This ancient grain chockfull of fiber and trace minerals including zinc, magnesium, phosphorus, copper, iron and B vitamins can reduce the risk of coronary heart disease. Loaded with tocotrienols, a cholesterol-lowering agent, barley should be included in your diet on a regular basis.

Eat it! Barley is best enjoyed in soups and stews where its chewy texture mingles well with chunks of vegetables and meat.