5 Whole Grains to Keep Your Family Healthy

By Andrea Giancoli, MPH, RD
5 Grains to Keep Your Family Healthy




Here are five whole grains you've got to try! Tweet this


Gluten-free amaranth is considered a complete protein because it contains all of the essential amino acids in proportions that humans need, including lysine which other grains tend to lack. Additionally, it's a good source of minerals such as iron, magnesium and zinc, plus it offers some calcium and potassium. In South America, amaranth is popped like miniature popcorn. In the United States, "Amaranth is most often used as a flour," says Rachel Begun, MS, RDN, CDN, and "for kids it's really good mixed in pancakes, breads and muffins."


Barley is a fiber powerhouse. Hulled barley has more fiber-rich bran than pearled barley, although both contain beta-glucan soluble fiber that "keeps blood sugar levels stable which is important for kids to give them sustained energy," says Begun. Barley also contains selenium, a powerful antioxidant. Barley is great added to soups or used to make a pilaf. Barley can even be made into a hot breakfast cereal. Hulled barley will take more time to cook than pearled barley, about 50 to 60 minutes.




Like amaranth, quinoa is a complete protein and gluten-free. Moreover, quinoa is an excellent source of magnesium and a good source of zinc, iron and folate. Quinoa is fairly easy to prepare according to Begun, "If you can you can boil water, you can make quinoa." Before cooking, use a fine mesh strainer to rinse the quinoa and remove the outer coating, called saponin, which can give the quinoa a bitter taste. Quinoa is fun for kids because it pops in the mouth when chewed and comes in several colors: beige, red, black and even purple. Mix quinoa with beans or nuts for a tasty side dish, or add to salads and stir-fries.



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