The Super Grains You Should Try to include in Your DIET!!!!


Oats are a cereal commonly eaten in the form of oatmeal or rolled oats. They are rich in fiber known to help lower levels of bad cholesterol. Oats contain manganese, selenium, phosphorus, fiber, magnesium, and zinc. Oats are also rich in carotenoids, tocols (Vitamin E), flavonoids and avenanthramides – a class of polyphenols.

Barley or Jau*

Barley is a wonderfully versatile cereal grain with a rich nutlike flavor and an appealing chewy, pasta-like consistency. Its appearance resembles wheat berries, although it is slightly lighter in color. In addition to its robust flavor, barley’s claim to nutritional fame is based on its being a very good source of molybdenum, manganese, dietary fiber, and selenium, and a good source of copper, vitamin B1, chromium, phosphorus, magnesium, and niacin. Barley is known to stimulate metabolism and prevent the accumulation of fat and cholesterol in tissues. This effectively reduces heart disease, diabetes and obesity. Barley contains chlorophyll, which is extremely beneficial in purifying the liver, reducing risk of UTI (Urinary Tract Infection). Manganese and B-complex vitamins, found in barley, are essential for the overall well-being of an individual. Barley is a powerhouse of phytonutrients that can guard the body against the risks of breast and prostate cancer. This is due to the production of estrogen-like effects. Barley can reduce the total cholesterol and low-density lipoprotein or LDL, apart from inhibiting the harmful oxidation of bad cholesterol.

Millet or Bajra*

Millet provides a host of nutrients, has a sweet nutty flavor, and is considered to be one of the most digestible and non-allergenic grains available. It is one of the few grains that is alkalizing to the body. It can help reduce the effects of migraines. Millet is a smart carb with lots of fiber and low simple sugars. Because of this it has a relatively low glycemic index and has been shown to produce lower blood sugar levels than wheat or rice. Millet is gluten-free and non-allergenic. Millet’s high protein content (15 percent) makes is a substantial addition to a vegetarian diet.

Wheat berries

We’ve all heard of wheat, but most of the wheat we eat is in flour form. Wheat berries are a way to get wheat in its most natural state whole kernels with only the hull removed. This means they contain all the grain’s nutrients and minerals. One half-cup serving is a great source of selenium, manganese, phosphorous, magnesium, and lignan. Since wheat berries are quite literally whole wheat, they may be more filling than a similar amount of food made with wheat flour, As a type of wheat, it is unsuitable for those with celiac disease, gluten intolerance or a wheat sensitivity or allergy.


Farro is the Italian name for emmer wheat, it is beloved in Italy for its nutty flavor and distinctive chewy texture. Farro’s tough husk makes it more difficult to process than other commercially produced grains, but that husk helps protect the grain’s vital nutrients. With a higher fiber and protein content than common wheat, Farro is also especially rich in magnesium and B vitamins. As a type of wheat, farro is unsuitable for those with celiac disease, gluten intolerance or a wheat sensitivity or allergy.

“Super Grains” that are actually “Seeds”

Amaranth or Rajgira*

It’s actually a Seed like quinoa, amaranth is not technically a grain but is the seed of the amaranth plant. One plant can produce up to 60,000 seeds. It Is Gluten-Free, which makes it a great choice for people who are celiac or gluten intolerant and an excellent way to boost the nutritional power of gluten-free recipes. It Contains Lysine, Most grains like wheat are short on lysine, an amino acid, but that’s not the case for amaranth. This makes amaranth a complete protein, because it contains all the essential amino acids. Amaranth contains calcium, magnesium, potassium, phosphorus, and iron.

Buckwheat or Kuttu*

Contrary to its name, this fruit seed is not in any way related to wheat. Buckwheat is a gluten free power food! It is not a grain but the seed. It is highly productive, particularly good in colder climates and is used as if it were a grain. Best source of high-quality, easily digestible proteins. This makes it an excellent meat substitute. High protein buckwheat flour is being studied for possible use in foods to reduce plasma cholesterol, body fat, and cholesterol gallstones. Great for the digestion The properties of buckwheat are: Neutral thermal nature; sweet flavor; cleans and strengthens the intestines and improves appetite. Is effective for treating dysentery and chronic diarrhea


Quinoa (pronounced keen-wah), is not a grain but a seed. It is high yield and easily harvested so its tiny seeds are used as if they were grain. Provide essential vitamins, minerals and fiber, which help to regulate the digestive system and to keep you fuller and more satisfied. It helps maintain healthy heart, aids in weight loss, provides relief for insomnia, reduces blood pressure and cholesterol levels. Anti-oxidant,Anti-inflammatory. Quinoa is naturally gluten-free and contains iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber. It is one of only a few plant foods that are considered a complete protein and comprised of all pernine essential amino acids.

*Indian Names

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Hi, I'm Doreen Ivy Fernandes, I love cooking and trying techniques to make cooking very easy, tasty and interesting. I would like my readers to use some of my easy ingredients and techniques to get inspired to cooking new and different cuisines which they normally would not try to cook. If you have any questions or comments and would like to contact me, you are always welcome to email me at

2 thoughts on “The Super Grains You Should Try to include in Your DIET!!!!

  1. Hi Doreen, Nice informative article! I don’t believe people know enough about the many varieties and advantages of the different grains we have access to. I can’t wait to send this information off to some of my family members. Have you ever read/researched about soaking grains? It’s an old tradition that has seemed lost in the last century or so, but it’s incredibly helpful for making grains more easily digested, breaking down phytic acid in the grain so we don’t ingest this gut-damaging substance. I’m curious to know more about your preparation of your grains!

    Liked by 1 person

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