What are Grains?
Whole grains are a type of cereal producing plants that are known for its energy giving, carbohydrate rich food supply that is organic and high in minerals as well. Grains come in a variety of different produce that are high in complex fibres and rich in other vitamin and minerals exclusive to their particular grains.
Grains include Ragi, sorghum, rye, barley, oats, quinoa and corn that contain a whole lot of variety among themselves, completely depending upon their area of harvesting. Grains being of different kinds and varieties provide a complex nutritional profile, from being fibre rich to having decent amounts of protein, vitamins and minerals.
These grains are said to be nutritious and healthy in nature, that provides a great amount of energy, are high on carbs, protein, provide decent fats, vitamins and minerals. They even help with weight management, better digestion, heart health, liver function and give crude fibre as a nutrition for gut bacteria.
What are Legumes?
Legumes are also produced organically in different parts and regions of India and other parts of the world making it versatile enough to be used in wide variety of cuisines. Legumes are basically consumed for their protein source as they are known as a great plant-based protein supplier that can be nutritious for vegan and vegetarian people.
Legumes are also utilized in the various forms as they are further converted into different byproducts of legumes that can be used as drinks, cereals and protein sources to begin with. Legumes include lentils, chickpeas, soyabeans, beans, peanuts and peas that are nutritious yet can be used in any form.
Legumes are rich in protein. healthy fats, decent carbohydrates, vitamins and minerals and also provide a good amount of fibre when consumed in the form of a salad. Legumes are versatile in nature that can be utilized in various ways that can be used to make and prepare multiple cuisines.
5 Healthiest grains and legumes
Grains and legumes when consumed together provide a good amount of nutritious goodness that is essential for our well-being. There are a bunch of grains and legumes that are packed with flavours yet are also extremely healthy and health benefitting. Healthy eating involves a lot of grain varieties for energy and legume varieties for providing adequate protein in our daily meals.
Quinoa-
Quinoa is said to be commonly grown in the south African region, where they are widely used as a staple form of food that is a part of almost every major meal. Quinoa is also extremely healthy and is rich in fibre that to digestible fibre that is required to maintain a healthy working gut health, metabolic process and gut health.
Quinoa not only helps with heart health improvement but also help eliminate excess fat from the body that helps us maintain a healthy weight of our body. That is also a major reason why quinoa is widely being used as a breakfast cereal replacement where it provides more energy, fibre, protein and nutrients than your average ready to eat cereal.
Nutritional profile:
- Quinoa is rich in providing high quality protein and amino acids that provide at least 8 grams of protein per cooked cup of quinoa.
- Being fibre rich and promotes dietary fibre intake, quinoa boost digestive health by providing 5 grams of fibre per cooked cup.
- Known as a instant energy source, quinoa provides 36 grams of carbohydrates per cooked cup to improve energy synthesis process.
- High with minerals like magnesium, sulphur and phosphorus that provide a greater impact on hormones and bone density as well.
Barley-
Barley is a healthy type of grain that is found more profoundly on dry regions that are incapable of growing healthy nutritious grain supple and started producing barley as a nutritious supplement. Barley comes off as a fibre rich grain that is high in healthy fats, minerals and beta-glucan that helps in reducing excess fat depositions in our body and help unclogging blocked vessels that help in the overall health of our heart.
Along with that being a great source of insoluble fibre it provides nutrition to gut health that supports a healthy digestive system plus a healthy immune system.
Nutritional profile:
- Quinoa is rich in providing high quality protein and amino acids that provide at least 4 grams of protein per cooked cup of quinoa.
- Being fibre rich and promotes dietary fibre intake, quinoa boost digestive health by providing 14 grams of fibre per cooked cup.
- Known as an instant energy source, quinoa provides 44 grams of carbohydrates per cooked cup to improve energy synthesis process.
- High with minerals like selenium, manganese and copper that provide a greater impact on promoting an overall health.
Millet-
Millets are referred to unprocessed grains that have their nutritional value intact without any removal of fibrous layers to smoothen the texture. Grains are often used to processing units as they are marketed at a certain variety that does not include the outer mineral rich cover and also in various different forms.
On the other hand, millets like barnyard millets, fox millets, finger millets and pearl millets are not processed and are used in its nature state making it more nutritious and healthier to consume without extracting its original healthy goodness.
Nutritional profile:
- Millets in its raw form has no less than 6 grams of protein source in every cooked cup.
- Millets are not naturally fibrous but because of their unprocessed quality they provide 12 grams of fibre content per cup.
- Millets being rich in complex carbs also provide 56 grams of energy per serving becoming a good source of energy.
- They are also dense in mineral compounds that are found in the outer shell, that contains, calcium, iron, zinc and magnesium.
Lentil-
Lentils are widely recognised as multi-used legume that is used to make dal, lentil soups, dhokla and many other dishes that are nutritious, healthy, protein-rich and vitamins as well that fulfil the basic requirement of our body. Lentil is a category that comes under legumes that are nutritious, healthy and easy to use that can provide rich flavours as well as a better nutritional profile to begin with.
Lentils not only boost energy profile but also deal with providing nutrients, fibre, vitamins, minerals and amino acids that are essential for a healthier growth of our body. Lentils when consumed daily in appropriate portions than it can help with various digestive issues, respiratory and cholesterol increase issues and protect body from further damages.
Nutritional profile:
- A decent amounts of lentil intake provides a 14 grams of protein per cooked cup and help maintain muscle and tissue health.
- lentils being fibre rich and easy to digest provides a good 23 grams of fibre intake in every cooked cup of lentil serving.
- Carbohydrates are not as profound in lentils as in grains, but they provide 38 grams of energy supply with every cooked cup.
- Also rich in minerals and vitamins like vitamin A and B complex, with iron, potassium and zinc.
Soyabean-
Soyabean is a subpart of legume produce that are more popular in the Asian countries where they are used in various varieties and forms. Soyabean is used as a whole bean but is also utilized widely in different forms such as bean powder, soy milk, tofu and fermented goods.
Soyabeans are also easily available and are also good source of protein for people who avoid any kinds of animal protein and food items. It is popularly used within the vegan and vegetarian communities that are difficult to follow and are also nutritious in every form we consume it.
Nutritional profile:
- Known for its protein availability, soyabeans provide 32 grams of protein per 100 grams of product consumed.
- Soyabeans are also decent in providing fibre as they supply 6 grams of fibre per 100 grams of its serving.
- Complex carbs are also found in soyabean with adding 30 grams of energy giving carbs per 100 grams of serving.
- Rich in vitamins and minerals they provide, Vitamin A, C and B along with minerals like iron, magnesium and potassium.
Conclusion:
This blog talks about the nutritional benefits of various grains and legumes that provide adequate nutrition as well as are really healthy for our body and overall health.
FAQ
Q. How health can quinoa be?
A- Quinoa not only helps with heart health improvement but also help eliminate excess fat from the body that helps us maintain a healthy weight of our body. That is also a major reason why quinoa is widely being used as a breakfast cereal replacement where it provides more energy, fibre, protein and nutrients than your average ready to eat cereal.