2. 1. Amaranth
Once considered a weed, amaranth is now known for it's killer
nutritional value. This grain is high in fiber (21 percent of the daily
recommended value per cup), and it’s also a great source of the amino
acid lysine and nutrients magnesium, calcium, and squalene, a
compound that may help prevent cancer . Plus, it’s also a protein
powerhouse: In one study, rats that consumed amaranth grew more
than those that were fed maize thanks to the grain's 9 grams of protein
per cup . It also has cholesterol-lowering potential… at least in hamsters
.
2. Kamut
Kamut is the brand name — and most commonly used name — for the
ancient khorasan strain of wheat. It’s a great source of protein, with 11
grams per cup, as well as nutrients like selenium, zinc, and magnesium.
One study even showed that rats that consumed kamut had better
responses to oxidative stress than those that had eaten wheat, which
basically means kamut has is higher in antioxidants than regular wheat
.
3. Millet
Formerly used primarily as bird feed in the U.S., millet is increasing in
popularity among humans, whether it’s prepared like rice or made into
flour and used in baked goods. It’s a good source of protein (6 grams
per cup) and has been shown to help control glucose levels . Another
benefit of keeping glucose levels in check? When blood sugar levels are
steady, energy levels are steady.
4. Teff
These teeny tiny grains pack a sizable nutritional punch: Teff is
surprisingly high in calcium (one cup contains 12 percent of the daily
recommended value) and vitamin C, a nutrient not often found in
grains. Plus, it's gluten-free, making it perfect for those with gluten
sensitivity or celiac disease. Teff is primarily made of high-resistant

3. starch, which can help prevent colon cancer . Resistant starches aren't
immediately digested when traveling through the small intestine.
Instead, they hang out in the large intestine, where bacteria feed on
them and create fatty acids that make the environment less welcoming
to bacteria that can harm the colon . A study also showed that people
who ate muffins high in resistant starch felt fuller than those who ate
muffins without . Teff’s tiny size (about the size of a poppy seed) allows
it to cook quickly compared to other grains, ranging from 12 to 20
minutes depending on desired texture.
5. Freekeh
This grain is freekin' awesome! Basically, freekeh is wheat that’s
harvested early (when the leaves are yellow and the seeds are green
and soft) and then roasted, giving it a smoky flavor. Freekeh has up to
four times as much protein as brown rice, and it's low on the glycemic
index. Plus, it boasts a ton of fiber, which is beneficial to colon health.
Freekeh can be prepared similarly to rice and is popular in pilafs and
risottos. Try it in this freekeh-lentil pilaf with chicken and kale.
6. Farro (aka Emmer)
Same grain, different name (depending on location) — emmer is the
American term for while it’s known as farro in Italy, where it has a rich
history: This ancient strain of wheat was rationed to Roman soldiers
thousands of years ago! A half-cup of farro has more fiber and fewer
calories than brown rice or quinoa, and it can be used in similar
preparations to those standbys.
7. Barley
Barley dates back to the Stone Age and can take on many roles. It can
be ground into flour or meal for baked goods, added to soups and stews
in its pearled form, and (of course) malted to make beer or whiskey.
Since it’s high in fiber (almost a quarter of the daily recommended value
in one cup of the pearled stuff), it may help prevent some chronic
diseases and lower cholesterol .

4. 8. Bulgur
Bulgur, another derivative of wheat, it’s the result of boiling, drying, and
cracking wheat kernels. It’s incredibly versatile in dishes and cooks in
about the same amount of time as pasta. With 8 grams of fiber per cup,
or 33 percent of the daily recommended value, bulgur beats out quinoa,
oats, millet, buckwheat, and corn in that category.
9. Fonio
Fonio might be a tiny type of millet, but there's a ton of nutritional value
in this grain. It’s rich in amino acids — specifically methionine, which
helps the liver process fat, and cystine, which is part of the proteins that
make up our hair, nails, and skin, and also helps remove toxins from the
liver and brain . Fonio is also one of the grains highest in magnesium,
zinc, and manganese. But there may be some reason to beware: One
study has linked fonio and other types of millet to hypothyroidism
(when the thyroid doesn’t produce enough of certain hormones) and
possible development of autism in children whose mothers ingested too
much during pregnancy… but further research on both subjects is
needed before conclusions can be drawn .
10. Sorghum (aka Milo)
Sorghum is a gluten-free grain that can be a great option for those with
celiac disease. Plus, it's super versatile — it can be used as flour in
baked goods, cooked into porridge, popped like popcorn, or used to
make beer! One study found it’s even higher in polyphenol antioxidants
than the superfooods blueberries and pomegranates . And look out in
the future: Extract from sorghum bran (the hard, outer layer of the
grain, usually removed during processing) may soon become a popular
additive to foods to increase antioxidant content in a cost-effective way.
11. Spelt
Spelt is a type of wheat that is higher in protein than other types, and —
in flour form — can easily be used as a substitute for wheat flour in
recipes. There is some evidence that those with sensitivity to wheat can

5. tolerate spelt, but other research suggests those with gluten intolerance
might still want to hold off .
12. Triticale
When wheat and rye meet and fall in love, they make triticale, a hybrid
of the two grains that's been around since the 1960s. This young’n can
help lower cholesterol, and, in one study, was shown to have significant
antioxidant contents . Triticale (all together now: tri-ti-KAY-lee) is often
eaten in berry form or as oatmeal-like flakes.
13. Buckwheat
Native to Russia, buckwheat is actually not a type of wheat at all — it's
an herb! More closely related to rhubarb than to wheat (making it
gluten-free!), its seeds are ground into flour or crushed to make groats,
which are cooked like rice. Buckwheat may also help lower cholesterol
levels by binding to cholesterol molecules and dragging 'em out of the
body on its way through the digestive system . It can also be helpful in
treating diabetes because it naturally contains a compound that lowers
blood glucose levels . Buckwheat is the main ingredient in most soba
noodles and these pancakes, but pairing it with pickles could also work.
14. Red rice
White rice, brown rice, red rice?! A type of yeast growing on rice grains
yields this fun colored food — and the health benefits are pretty
astounding. Long used for its medicinal properties in Asian countries
(back in the 1300s, it was used in China to aid indigestion, blood
circulation, and spleen health), red rice extract is gaining popularity in
the US for its cholesterol-lowering properties . Red rice can also refer to
a type of rice with a red husk, which is high in fiber, has a nutty taste,
and, when mixed with other foods, can turn the dish a festive shade of
pink or red! Give this pilaf a try on Valentine’s Day.
15. Indian rice grass
Indian rice grass, also known by the brand name Montina, is a staple of

6. Native American diets and is gaining popularity in the gluten-free
community. Pure Indian rice grass flour is super high in protein and
fiber, with 17 grams of protein, 24 grams of dietary fiber, and 24 grams
of insoluble fiber in just two-thirds of a cup. It can have an intense
wheat-like flavor, so it’s best combined with other flours in dark baked
goods.
16. Rye berries
Everyone knows about rye bread, but the grain can also be eaten in its
berry form. Rye berries can be cooked like rice or barley in pilafs or
soups, though cooking can take up to an hour. Not a fan of rye bread?
Don’t be discouraged — that distinct flavor comes from caraway seeds
added to the bread, not the rye itself, so dishes made with rye berries
won’t have the same taste. As for health benefits, it’s hard to beat rye:
One study showed that rye contains a peptide called lunasin, which
could play a role in cancer prevention . Another showed that rye fiber
appears to be more effective than the wheat fiber in improving bowel
health
17. Wheat berries
We’ve all heard of wheat, but most of the wheat we eat is in flour form
in baked goods like bread and muffins — not always so healthy! 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, a
phytochemical that may help protect against breast cancer . Once
cooked (simmered in boiling water for up to an hour should do it), they
are a great addition to soups, stews, and salads (like this wheat berry
salad with strawberries and goat cheese). Since wheat berries are quite
literally whole wheat, they may be more filling than a similar amount of
food made with wheat flour