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The 12 Healthiest Whole Grains To Eat, According To Nutritionists | Pulselive Kenya

Marissa Miller, Korin Miller

2) Teff Another whole grain that's a little higher in calories, teff is great for highly-active people, says Keatley. It also has more calcium than the other grains and hits hard with fiber," he adds. Swap boiled teff in for oatmeal or you use teff flour in baked goods. Per 1-cup serving (cooked): 255 calories, 2 g fat (0 g sat fat), 50 g carbs, 20 mg sodium, 7 g fiber, 10 g protein marekuliasz - Getty Images

3) Rye If you cant tolerate wheat but can still eat gluten, rye is a good grain option, says Sonya Angelone, RD, a spokeswoman for the Academy of Nutrition and Dietetics. Rich in polyphenols (micronutrients packed with antioxidants), rye can help with weight management, digestion, metabolic health, and heart health, says Beth Warren, RD, dietitian and author of <a href="https://www.amazon.com/Secrets-Kosher-Girl-21-Day-Nourishing/dp/1682614999" id="ff00a26d-e2d7-3519-a11a-846466b176fd"> Secrets of a Kosher Girl </a> . Try out rye bread on your sandwiches for a yummy whole-grain twist. Per 1-ounce serving (rye bread): 73 calories, 1 g fat (0 g sat fat), 14 g carbs, 1 g sugar, 171 mg sodium, 2 g fiber, 2 g protein Creativ Studio Heinemann - Getty Images

4) Bulgur Famous for its role in a Middle Eastern salad dish called tabbouleh, bulgur is a gluten-containing wheat grain, says Angelone. Like other whole forms of wheat, this grain does your heart and digestive health a solid. Add bulgur to your diet by making your own tabbouleh, with parsley, tomatoes, mint, onions, and your favorite seasonings. Per 1-cup serving (tabbouleh): 197 calories, 15 g fat (0 g sat fat), 15 g carbs, 2 g sugar, 797 mg sodium, 3 g fiber, 3 g protein annick vanderschelden photography - Getty Images

5) Brown Rice Switching from white to brown rice is an effortless way to sneak in more fiber, vitamins, and minerals. Plus, it certainly doesnt hurt that brown rice super inexpensive. Prepare a batch at the beginning of the week and pair it with lean protein and a variety of sauted veggies. Per 1-cup serving (cooked): 248 calories, 2 g fat (0 g sat fat), 52 g carbs, 1 g sugar, 8 mg sodium, 3 g fiber, 6 g protein Getty Images

6) Quinoa Merkel says the trendy whole grain (which is technically a seed, but apparently still counts) even higher in protein than brown rice, so it gives you more nutritional bang for your buck. This makes it an especially great choice for vegetarians. Per 1-cup serving (cooked): 222 calories, 4 g fat (0 g sat fat), 39 g carbs, 0 g sugar, 13 mg sodium, 5 g fiber, 8 g protein Getty Images

7) Buckwheat Like quinoa? Buckwheat is actually pretty similar, says Scott Keatley, RD, of <a href="http://keatleymnt.com/" id="f97443c2-ed9f-3042-ad58-ea7a28e57554"> Keatley Medical Nutrition Therapy </a> . This heart-healthy whole grain provides a decent amount of protein, fiber, magnesium, calcium, and multiple B vitamins. Another cool perk: Its gluten-free. Use buckwheat as an oatmeal replacement, or buckwheat flour to make fruit- and chocolate-filled muffins, Keatley suggests. Per 1-cup serving (cooked): 155 calories, 1 g fat (0 g sat fat), 33 g carbs, 1.5 g sugar, 7 mg sodium, 4.5 g fiber, 6 g protein Thomas Connertz / EyeEm - Getty Images

8) Millet Millet is another gluten-free grain worth adding to your rotation. High in the essential nutrient copper, it also isnt too shabby in the magnesium and fiber departments, Keatley says. Try using millet as a swap-in for oatmeal or rice. Per 1-cup serving (cooked): 207 calories, 2 g fat (0 g sat fat), 41 g carbs, 0.2 g sugar, 3 mg sodium, 2 g fiber, 6 g protein keithferrisphoto - Getty Images

9) Wild Rice Another must-have to add to your healthy, gluten-free whole grains list: wild rice. According to Warren, wild rice helps regulate digestion, stimulates growth and repair in the body, strengthens bones, boosts the immune system, and helps with weight maintenance. Serve it up as a side dish or mix it with veggies for a yummy stir fry. Per 1-cup serving (cooked): 166 calories, 0.5 g fat (0 g sat fat), 35 g carbs, 1 g sugar, 5 mg sodium, 3 g fiber, 7 g protein mikroman6 - Getty Images

10) Oats Oats are a great source of fiber, so they keep you full for a longer period of time than many grains, according to Merkel. Try steel-cut oats in the morning to power you through until lunch (but be careful not to sabotage their benefits with an overabundance of sugar-laden toppings like dried fruit and maple syrup). Per 1-cup serving (uncooked): 307 calories, 5 g fat (1 g sat fat), 55 g carbs, 1 g sugar, 5 mg sodium, 8 g fiber, 11 g protein Getty Images

11) Barley Thanks to its hearty and nutty flavor, barley is the perfect addition to soups, vegetable skillet dishes, or any type of dish that normally requires rice or grains. Merkel typically uses pearled barley, which doesn't require soaking prior to cooking. Per 1-cup serving (cooked): 193 calories, 1 g fat (0 g sat fat), 44 g carbs, 0 g sugar, 5 mg sodium, 6 g fiber, 4 g protein Getty Images

12) Farro Given its high protein and fiber content relative to other whole grains, Merkel cites farro as a super satisfying option. Since it takes your body longer to break down and digest both farro's protein and fiber, it's also a good one for sustained energy. Per 1 cup serving (cooked): 200 calories, 1 g fat (0 g sat fat), 44 g carbs, 0 g sugar, 20 mg sodium, 4 g fiber, 5 g protein Getty Images

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