These are some of the most nutritious grains on the planet.
Eat.Them.Daily.
Millets are rich in manganese, which is essential for maintaining the health of both your bones and brain, says WebMD. Eat them in flatbread, dosas, khichdis.
Millet recipe: Healthy Millet Cutlets
Jowar or sorghum is another ancient but exceptional grain, that is gluten free. Containing calcium, potassium, magnesium, fibre, it helps those suffering irritable bowel syndrome, celiac disease, ADHD, says WebMD.
Jowar recipe: Healthy Jowar Laddoos
Buckwheat or kuttu can be had in dosas, chilas, parathas, puris. It is rich in minerals and antioxidants and this may help support better blood sugar management, says Healthline.
Buckwheat recipes: Buckwheat Chila, Buckwheat Parathas
Quinoa's popularity has zoomed in the last decade or so. The originally South American grain is a tasty addition to salads, soups and can be made into upmas and pulaus. Says WebMD: 'It’s rich in complete protein, fiber, manganese, phosphorus, magnesium, folate, and vitamin B1'.
Quinoa recipes: Quinoa Idlis, Quinoa Salad with Walnuts and Grilled Veggies
One of the greatest swaps you can make in your diet is brown rice for polished white. It has fibre, protein. Says WebMD: Incorporating brown rice into your diet can contribute to lowering cholesterol levels, managing blood sugar, and supporting the health of beneficial gut bacteria.
Brown Rice recipe: Brown Rice and Chicken Congee
Barley tastes positively gourmet in soups and salads. It's hard to believe it provides so much nutrition at the same time. The grain contains, says Medical News Today, fibre, vitamins, and minerals, which helps the heart, wards off cancer and protects you from inflammation plus plus plus.
Barley recipe: Airline Mediterranean Lentil Salad