Whole Grain
13 ingredients tagged "Whole Grain" — how they affect digestion, energy, sleep, and mood.
- Amaranth Amaranth is a pseudocereal seed with a complete amino acid profile and high protein content, traditionally cultivated in Central and South America. It provides fiber, minerals, and polyphenols relevant to general nutritional intake.
- Barley A nutrient-dense whole grain — contains gluten and is high in fructans, so it's a problem for both celiac disease and IBS, but excellent for cholesterol when tolerated.
- Buckwheat Buckwheat is a pseudocereal seed with a favorable amino acid profile and significant levels of resistant starch and polyphenols. It is gluten-free and commonly used in flour, groats, and noodle products.
- Farro Farro is a hulled wheat grain containing gluten and a moderate amount of fiber and protein. It has a chewy texture and nutty flavor, with a modest glycemic impact compared to refined grains.
- Freekeh Freekeh is a roasted green wheat grain with a nutty flavor and chewy texture, commonly used in Middle Eastern cuisine. It is a whole grain with moderate protein and fiber content.
- Millet Millet is a small, nutrient-dense grain native to Africa and Asia, commonly consumed as a whole grain or flour. It is naturally gluten-free and provides carbohydrates, fiber, and minerals including magnesium and phosphorus.
- Oat Flour Oat flour is ground whole oat groats, a whole grain flour rich in beta-glucan soluble fiber. It has been studied for effects on cholesterol and blood sugar regulation due to its unique fiber composition.
- Rice Rice is a staple cereal grain that provides carbohydrates and some micronutrients. Its digestibility and glycemic effect vary significantly by type—white rice is refined and faster-digesting, while brown rice retains fiber and bran.
- Rye A gluten-containing grain higher in fiber than wheat — better blood sugar response, but the same problems for celiac disease and a strong FODMAP load.
- Rye Flour Rye flour is a whole-grain flour milled from rye berries, a cereal grain that contains gluten and provides dietary fiber. It is higher in fiber and certain micronutrients than wheat flour, with documented effects on postprandial blood glucose and lipid metabolism.
- Sorghum Sorghum is a gluten-free grain crop cultivated worldwide, used as flour, whole grain, or syrup. It is notable for its fiber content and moderate glycemic response compared to refined grains.
- Spelt Flour Spelt flour is a whole-grain flour milled from spelt (Triticum spelta), an ancient wheat species. It contains gluten and provides B vitamins, fiber, and minerals comparable to common wheat, though with a distinct nutritional profile.
- Teff Teff is a tiny ancient grain native to Ethiopia, rich in fiber, protein, and minerals, commonly ground into flour for porridge and flatbread. It has a relatively low glycemic index and contains all nine essential amino acids.
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