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Top Food Grains Name That You Should Know!
We all enjoy our favorite dishes! Most of these dishes are made from grains. Grains are widespread across the globe; they are easy to grow and store. Interestingly, there are numerous food grains/pseudocerea
Wholegrain food a day keeps you healthy all the way
ls that provide us with vital nutrients like protein, carbohydrates, and minerals. These grains are surprisingly common and available easily. Here are some of the common food grains that you should know about:
The Common wheat (Triticum aestivum) is among the most common grains used for culinary experiments. It comes with high gluten content. Wheat is a good source of selenium, fiber, folate, manganese, and folate. Wheat has a low glycemic level and a sweet, nutty taste. You can cook many dishes with wheat, such as pasta, bread, pastries, and other baked goods. You can also make whiskey and beer with wheat.
The scientific name of rice is Oryza sativa. Over half of the world's population consumes rice as a staple food. Rice is prevalent in Asian countries like China, where it was first domesticated as a food grass.
Wide varieties of rice are rich in fiber, manganese, lignans, and magnesium. Different rice varieties taste differently and are used for various dishes, from famous Biryani to mouth-watering Nasi Lemak. Brown rice is famous for its rich nutrient values and is eaten widely across the globe.
Corn also goes by the scientific name Zea mays or Maise commonly. Corn is consumed as a vegetable in its relatively mature stage or used as breakfast cereals. Corn is popular in its refined form. Some examples are grits, popcorn, masa, polenta, cornbread, and corn tortillas. A corn-included diet can nourish you with vitamin B, zinc, copper, magnesium, and iron. Older corn seeds are ground and used as flour for different cooking preferences.
A type of cereal grain, oats are grown in cooler climates. The scientific name of oats is Avena sativa. Oats are considered among the healthiest grains. They don't contain gluten and are a great source of antioxidants, minerals, vitamins, and fibre. Oats have a peculiar bland taste as they have a flaky texture. Oats can be used as an ingredient for baking and other cooking recipes. You can try the oats in the breakfast or as a mini meal.
If you're looking for a grain high in antioxidants and fiber, then you must know about Barley. Barley (Hordeum vulgare). Barley is an excellent source of vitamin B6, thiamine, iron., niacin, and magnesium. Barley is not much popular, but it has lots of health benefits. It is eaten as a cereal most of the time, but you can try baking with it/ you can experiment with it by adding it to your salad, soups, casseroles, and side dishes, to add nutritional value.
Rye, also known by the scientific name Secale cereale, is widely popular in Russian and northern Europe. Rye has a low gluten level, making its bread denser than wheat flour. You can use it in vodkas, bread or whiskey. Being rich in nutrients like fibre, niacin, folate and riboflavin, Rye has many health benefits. Rye has a spicy and earthy flavor that can be associated with bitter Caraway seeds. You can use Rye in your baking or cooking if you want to give your food a distinct taste.
Buckwheat (Fagopyrum esculentum) belongs to the family Polygonaceae. It's a pseudocereal because it's a flowering plant and not related to the Poaceae family. It has grain-like seeds which are used for cooking different dishes. Buckwheat noodles, porridge, pancakes, and flour are consumed worldwide for their high nutritional value and starch level. Buckwheat is also used for making beer, buckwheat tea, and whiskey.
Quinoa is native to South America and has become famous due to its high nutritional value. The scientific name of Quinoa is Chenopodium quinoa. This pseudocereal looks like sesame seed and is used like other grains. Quinoa comes in various colors, like black, red, and purple. It is a rich source of plant-based protein as it contains lysine and vital amino acids. One can eat Quinoa for breakfast, as a side dish, and as a salad. Quinoa also has anti-inflammatory properties and is suitable for heart health.
Sorghum (Sorghum bicolor) is one of the most popular cereal grains that look similar to corn. It belongs to the Poaceae family. This cereal grain contains many rich nutrients. It comes in different colors like white, pale yellow, brown, red, black, and purple. It's a gluten-free grain that can be popped like popcorn into Indian Jowar Dhani. Ground Sorghum can be cooked into porridge and baked goods.
Millet goes by the scientific name of Pennisetum glaucum. It is among the most nutritious whole grains. Millet was the staple food of ancient India. It is high in fiber and rich in minerals, amino acids & vitamins. Millet is gluten-free, non-allergenic, alkaline, and easily digestible. Millet is ideal for replacing your rice if you're health conscious; it is suitable for people with diabetes or those who are looking for healthy weight loss and cholesterol control.
Bregano Grain Nutrition Chart:
Grains are a rich source of fiber, vitamins, and minerals. Grains can help in better digestion, lower cholesterol & blood sugar, healthy weight loss, gaining calcium, and reducing the blood sugar level. Here is the table consisting of the benefits of a grain diet:
Scientific Name:Triticum aestivum
Nutrient (per 100g):Calories: 340, 11%, Protein: 13.2 grams, Carbs: 72 grams, Sugar: 0.4 grams, Fibre: 10.7 grams, Fat: 2.5 grams
Benefits:Water: Rich in carbohydrates, antioxidants, and phytochemicals. Provides energy and helps in healthy weight control, better digestion, and Lessens the risk of cardiovascular disease.
Scientific Name:Oryza sativa
Nutrient (per 100g):Calories: Carbohydrate: 28.7g, Protein: 2.36 g, Fat: 0.19 g
Benefits:Water: It can help you improve your blood cholesterol, improve heart health, and reduce the risk of type 2 diabetes, stroke, and obesity. Brown rice is more healthy than common white rice.
Scientific Name: Zea mays
Nutrient (per 100g):Calories: 96, Water: 73%, Protein: 3.4 grams, Carbs: 21 grams, Sugar: 4.5 grams, Fibre: 2.4 grams, Fat: 1.5 grams
Benefits:Water: Corn is rich in Vitamin C; it can help you reduce the risk of heart disease and cancer. Yellow corn is a rich source of zeaxanthin and carotenoid lutein, which is good for the eyes.
Scientific Name: Avena sativa
Nutrient (per 100g):Calories: 307, Water: 8.7 grams, Protein: 10.7 grams, Carbs: 54.8 grams, Sugar: 0.8 grams, Fibre: 8.1 grams, Fat: 5.3 grams.
Benefits:Water: Oats are a rich source of energy, healthy weight loss, a good moisturizer, and a natural cleanser. Oats also fight acne, prevents hair fall, and improve immunity.
Scientific Name: Hordeum vulgare
Nutrient (per 100g):Calories: 354, Carbs: 73.5 grams, Fibre: 17.3 grams, Protein: 12.5 grams, Fat: 2.3 grams.
Benefits:Water: A powerful antioxidant, controls blood pressure, controls cholesterol levels, reduces the risk of heart diseases, and preserves skin elasticity.
Scientific Name: Secale cereale
Nutrient (per 100g):Carbohydrate: 69.76g, Dietary Fibre: 14.6g, Sugars: 1.04g, Protein: 14.76g, Calcium: 33mg, Iron: 2.67mg.
Benefits:Water: Rye helps in better digestion, removes toxins, prevents the chances of cancer, and controls diabetes and gallstones.
Scientific Name: Fagopyrum esculentum
Nutrient (per 100g):Calories: 343, Water: 10%, Protein: 13.3 grams, Carbs: 71.5 grams, Sugar: 0 grams, Fibre: 10 grams, Fat: 3.4 grams.
Benefits:Water: It is rich in fiber and protein, a good source of iron, helps in diabetes, improves the skeletal system, and lowers cholesterol.
Scientific Name: Chenopodium quinoa
Nutrient (per 100g):Protein: 6.3gm, Minerals: 16.5gm, Fibre: 3.8gm, Carbohydrates: 3.8gm, Energy: 69.0gm
Benefits:Water: Quinoa is good for hair & skin, helps in constipation, supports healthy weight loss, and is a good antioxidant.
Scientific Name: Sorghum bicolor
Nutrient (per 100g):Calories: 329, Protein: 11 grams, Fat: 3 grams, Carbohydrates: 72 grams, Fibre: 7 grams
Benefits:Water: It regulates calcium, helps in better metabolism, is anti-cancer, and boosts the immune system.
Scientific Name: Pennisetum glaucum
Nutrient (per 100g):Calories: 207, Carbs: 41 grams, Fibre: 2.2 grams, Protein: 6 grams, Fat: 1.7 grams
Benefits:Water has: Low glycemic index, helps in migraine, reduces the risk of heart attack, is easy on the stomach, and alkalizes.
Whole grain foods for breakfast
Grains are an excellent choice if you want to have a healthy and nutritious breakfast. Food consisting of grains helps you boost your energy and prepare you for the day. You can try cornflakes, porridge, and food recipes that include grain as a main ingredient. Some breakfast food that contains whole grains are pancakes, muffins, cereals, and waffles. A healthy whole-grain breakfast can help you feel full for hours.
Whole grain foods for lunch & dinner
Grains are a rich source of protein, vitamins, minerals, and fiber. A whole grain diet in lunch can help you improve your digestion and reduce the risk of heart attack and other potential diseases like heart attack and cancer. A light-grain diet can help you digest your food easily. You can experiment with different food grain recipes to make your lunch and dinner more nutritious and healthier.
Grains are good for improving our health. However, ensure you don't have any allergies if you're eating whole grains like rice or wheat. Allergies can lead to health complications, so make sure you choose your grain diet wisely. Make sure that you are consuming healthy grain products without additional chemicals.