1. Short-Grain Brown Rice:
Similar in shape to your standard white rice, brown rice retains the layers of husk, bran, and germ. It takes longer to cook than the rice variety, but the payoff comes in nutrition rather than in time. A study by the Harvard School of Public health found that eating two or more servings a week of brown rice was associated with a lowered risk of diabetes. (Harvard School of Public Health) Try brown rice in a basic GRAB meal or with roasted vegetables. Brown rice has magnesium, which is lost in the processing of white rice.
Brown rice is a nutritious whole grain providing carbohydrates, fiber, protein, B vitamins and several minerals. According to the U.S. Department of Agriculture's, or USDA's, MyPyramid website, whole grains have many health benefits. They reduce the risk of coronary heart disease, reduce constipation and help with weight management. There are no significant nutritional differences between short- and long-grain brown rice. According to the USDA National Nutrient Database, 1 cup of cooked brown rice contains 214 calories. It provides 44 g carbohydrate in the form of starch and fiber. Carbohydrates are an important fuel source for the body. The brain in particular uses carbohydrate as its primary energy source. Rice also provides 5 g of protein. According to the Institute of Medicine, or IOM, protein is a major structural component of all cells in the body. Rice is low in fat--a 1-cup serving contains 1.7 g of total fat, primarily mono- and polyunsaturated. It has less than 0.5 g of saturated fat and no cholesterol. Brown rice is a good source of fiber, with 1 cup providing 3.5 g total fiber. Of this, 3.1 g is insoluble fiber. Fiber is the part of plant foods that your body does not digest or absorb. According to the Mayo Clinic, insoluble fiber promotes movement of material through your digestive system and increases stool bulk. It can help if you struggle with constipation or irregular stools. The IOM recommends 25 g of fiber for women and 38 g for men each day. According to the USDA nutrient database and IOM Dietary Reference Intakes, brown rice provides 13% of the Daily Value, or DV, for thiamin; 15% of the DV for niacin; and 14% of the DV for vitamin B6. Thiamin helps your body release energy from carbohydrates and protein during metabolism and plays a vital role in nervous system function. Niacin helps your body release energy from protein, fat and carbohydrates during metabolism. Vitamin B6 helps you use protein to build body tissue and aids in the metabolism of fat. Rice also contains small amounts of riboflavin, vitamin E, folate, vitamin K and pantothenic acid. Brown rice is also a good source of several minerals. It provides 88% of the DV for manganese, a trace mineral that the IOM reports is involved in the formation of bone, as well as in enzymes involved in amino acid, cholesterol and carbohydrate metabolism. It contains 27% of the DV for selenium, which aids in your body's defense against oxidative stress and in the regulation of thyroid hormone action. Rice provides 21% of the DV for magnesium, which acts as a cofactor for many of the body's enzymes and is used in building bones, manufacturing proteins, releasing energy from muscle storage and regulating body temperature. It contains 16% of the DV for phosphorus, which helps build strong bones and teeth; form genetic material, cell membranes and many enzymes; release energy from fat, protein and carbohydrates during metabolism; and maintain pH. Brown rice is also a source of copper (10% of the DV) and zinc (8% of the DV).
2. Brown Basmati Rice:
Though you may have often enjoyed white Basmati rice with Indian cuisine, it is also found in the brown variety. Basmati rice is grown in India and Pakistan, has a longer grain, and is very fragrant. Slightly lighter than short-grain brown rice, it retains that delicious nutty flavor, and works well in everything from stew to rice pudding. Tip: Some suggest rinsing the rice before cooking since it can be a very starchy grain.
Grown in the foothills of the Himalayas, basmati is small, long-grained non-glutinous rice. Brown basmati, being less processed than white rice, retains its whole-grain nutritional value. Basmati has the highest content of all rice for amino acids and essential nutrients. Rice is also healthy for what it doesn't contain: fat, cholesterol, sodium and gluten. According to Food Insight, the U.S. Food and Drug Administration permits manufacturers of foods containing at least 51 percent whole grains by weight, which are low in fat and cholesterol, to display a label claiming the product lowers risk of heart disease and certain cancers. Basmati is a good source of complex carbohydrates, providing energy for the brain and central nervous system. One cup of basmati contains 216 calories, 45 g of carbohydrate and no cholesterol. In fact, Louisiana State University conducted a study, published in the American Journal of Clinical Nutrition, showing that oil in brown rice reduces the levels of LDL, or "bad" cholesterol, in volunteers with moderately elevated cholesterol levels. Basmati provides 10 percent RDA, recommended daily allowance, for protein per cup of rice. Although it contains all eight essential amino acids, it is low in lysine. Since beans contain lysine, combining rice and beans makes a complete protein meal. The most beneficial nutrient found in basmati rice is manganese, essential for the metabolism of protein and carbohydrates and regulating your nervous system. You receive 88 percent RDA for manganese with just one cup of cooked rice. Basmati is an excellent source of magnesium, a co-factor for enzymes' involvement with the body's glucose and insulin secretion. Deficiencies of magnesium can contribute to high blood pressure and muscle cramps. One cup of cooked basmati supplies 21 percent RDA. Other minerals found in a cup of basmati rice include calcium, 19.50 mg, copper, 0.20 mg, potassium, 83.85 mg, and zinc, 1.23 mg. Vitamin B is necessary for breakdown of carbohydrates into glucose. One cup of rice provides 15 percent RDA for niacin, important for proper blood circulation and digestion. Vitamin B6 aids in the body's metabolic functions and may prevent cardiovascular disease. Vitamin B1 ensures healthy red blood cells and helps with normal function of the nervous system. Pantothenic acid, riboflavin, folate and biotin round out your vitamin B requirements. Other vitamins include the antioxidant vitamin E, vitamin K for blood clotting, and iron for maintenance of red blood cells. Brown rice provides twice the fiber of white, the bran of the rice being the highest source.
3. Quinoa:
This seed is an ancient source of protein, which the Incas considered sacred. Delicious in pilafs, salads, or with some vegetarian chili on top, quinoa has a unique texture that feels almost like a pop in your mouth. It has roughly 14 grams of protein per 100 grams of uncooked quinoa and contains a balanced set of essential amino acids, making it a very complete protein source. Before boiling, the saponins on the grains must be removed. Some varieties come pre-packaged with the saponins removed, but in many case you will have to do it yourself. Soaking the grains before use or running them under cool water will handle this easily. Read more about Quinoa: http://getfitbestrong.blogspot.com/2012/03/nutrition-103-quinoa.html
4. Couscous:
Made from durum wheat, couscous is a semolina pasta that is a staple of cuisines around the world, particularly in Northern Africa. In Morocco, couscous is served on Fridays after going to the Mosque. Traditionally, couscous is steamed three times, but modern preparations come par-boiled, allowing for quick cooking times.
Carbohydrates account for the majority of calories in whole-wheat couscous -- 38g per 1-cup serving. The Institute of Medicine recommends consuming 130g of carbohydrates per day for optimal energy levels. This portion of whole-wheat couscous also provides you with 6g of protein, 8 percent of your daily recommended intake of iron, a mineral your body requires to manufacture blood cells. One cup of whole-wheat couscous contains 3g of fiber, a benefit of the whole-wheat flour from which this couscous is made. Whole-grain couscous does contain more fat than white flour couscous, but it still contains little fat. A 1-cup serving of the whole wheat variety contains 1g. MayoClinic.com notes that you should limit dietary fat to 20 to 35 percent of your daily calories, or 44 to 78g, to decrease your risk of obesity and obesity-related health problems.
5. Amaranth:
Was the staple food of the Aztecs. It has tiny little grains that have a great earthy flavor. Amaranth, like quinoa, is gluten free and it’s an excellent source of protein, fiber, iron and calcium. Cook 1 cup of amaranth with 2 cups of liquid, until the grains are soft about 15-20 minutes.
One cup of cooked amaranth, which has 251 calories, contains 4 grams of fat and no cholesterol. Of the 46 grams of carbohydrates in a cup of amaranth, 5 grams are made up of fiber. Amaranth is considered a whole grain. It is low in sodium, having only 15 milligrams per cup, 1 percent of the recommended daily value. Amaranth is also a good source of protein, with 9 grams per cup. This protein is in the form of amino acids and amaranth contains high levels of some particularly beneficial amino acids. Lysine, cysteine and methionine in particular are found at high levels in amaranth, higher than in any other grain. These three amino acids help build brain cells. Because of its good amino acid balance, amaranth is considered a good plant-based source of protein. Amaranth is a low sodium food, with only 8 milligrams per cup. It is high in calcium, iron, magnesium, manganese, vitamin E, vitamin B6, riboflavin, niacin, pantothenic acid, folate, potassium, zinc, copper, selenium and phosphorus. A cup of amaranth provides 29 percent of the recommended daily amount of iron and 12 percent of the calcium requirement. It provides 105 percent of the necessary amount of manganese. The glycemic load of amaranth is 21 on a scale of 100. It is considered a low glycemic load food, which means that a serving of amaranth will not raise blood sugar levels significantly.
6. Millet:
Looks like quinoa but it is more yellowish in color. Cook it the same way you would cook rice. It is great for easing fatigue and has a balancing effect on the nervous system. They recommend it during pregnancy and when recovering from illness.
One cup of cooked millet, approximately 174g, contains 207 calories. There are 2g fat and 6g protein in 1 cup of millet. A cup also contains 41g carbohydrates, including 2g fiber. A cup of millet has only 3mg sodium and is cholesterol-free. The water content in a cup of millet is 124g. A cup of millet contains 0.2mg thiamin and 2.3mg niacin, 12 percent of the recommended daily value of both of these essential vitamins. There is 0.5mg manganese in 1 cup of millet, 24 percent of the daily recommended intake. It also has 77mg magnesium, about 19 percent of the daily recommendation, and 174mg phosphorus, or 17 percent of the daily recommended amount. Other nutrients in millet include selenium, zinc, copper, potassium, iron, choline, pantothenic acid, folate, vitamins B6, K and A, riboflavin and calcium. Millet contains a range of beneficial phytochemicals. Lignans, including 7-hydroxymatairesinol and syringaresinol, are abundant in millet. The grain also contains polyphenols, which act as antioxidants in the body. In general, brown millet varieties contain more polyphenols than white varieties, according to Science Alert. The polyphenols in millet not only destroy dangerous free radicals but also exhibit antimicrobial activity and act as enzyme inhibitors within cells. Millet is considered a whole-grain food. Whole grains are associated with protection against cardiovascular disease and Type 2 diabetes as well as certain types of cancer. Another health benefit of millet consumption is a decrease in the incidence of stomach ulcers. Whole grains, such as millet, may also provide protection against childhood asthma. The USDA advises three or more servings of whole grains each day. The glycemic load of a food indicates how much a single serving will raise blood sugar levels. The glycemic load of millet is approximately 25, which indicates a small effect on blood sugar. This means that diabetics or others who need to control blood sugar fluctuations should be able to safely eat a serving of millet without needing to worry about it raising blood glucose to any significant degree.
7. Buckwheat:
Is not really a grain it’s a fruit seed. It contains important amino acids and it is the best source of a substance called rutin that protects the heart, helps repair broken capillaries, varicose veins, improves blood circulation and keeps platelets from clotting. You can buy the raw buckwheat because the toasted version becomes mushy when cooked if you don't like a mushy texture. Add 2 parts of water or broth to 1 parts of buckwheat and cook for about 30 minutes.
According to the World's Healthiest Foods, buckwheat is of similar size to wheat kernels but has an unusual triangular shape. Like some grains, the outer hull must be milled and removed in order for it to be edible. Roasted buckwheat kernels or "groats" have a strong, nutty flavor and are often referred to as "kasha," which is a European dish. The kernels are also available unroasted. Unroasted buckwheat has a much more subtle flavor. The color of buckwheat kernels range from tannish-pink to brown. When ground into flour, buckwheat is available in light or dark form. The dark form, while more nutritious, is also denser. One cup of cooked roasted buckwheat groats, or about 168 g, provides 154 calories, 6 g of protein, 1 g of fat, 33 g of carbohydrates, 5 g of dietary fiber, 2 g of sugars, 7 mg of sodium and 0 mg of cholesterol. Roasted buckwheat groats, in addition to being an excellent source of carbohydrates and rich in dietary fiber, are a particularly good food source of several essential minerals. One cup, cooked, provides 117.6 mg of phosphorus, or 11 percent of the recommended daily value or DV; 85.7 mg of magnesium, or 21 percent of the DV; 0.25 mg of copper or 12 percent of the DV; and 0.68 mg of manganese, or 33 percent of the DV. Buckwheat, either cooked groat kernels or whole-groat flour, is an excellent source of complex carbohydrates, the preferred source of energy for your cells, especially the nervous system. In addition, it is high in dietary fiber. Dietary fiber is important for promoting health of the digestive system, aiding in weight management and reducing blood sugar and blood cholesterol levels, according to MayoClinic.com. Buckwheat, particularly buckwheat flour, is a rich food source of 13 essential vitamins and minerals, making it a truly nutrient-rich food choice.
8. Black rice:
Has a wonderful earthy taste and it is a great source of fiber. It is high in mineral content including iron and a great source of amino acids. Include black rice in your diet -- not just for the nutritional value, but because you can: ancient Chinese nobles refused to allow commoners to eat these dark grains of rice, earning it the nickname "Forbidden Rice." Black rice, grown primarily in Indonesia and the Philippines, imparts a nutty flavor, and this sticky rice is suitable for use in puddings and cakes, although you may eat it unadorned as well. It contains several nutrients and little fat.
Black rice contains 160 calories per 1/4-cup serving of uncooked grains. If you adhere to a 2,000-calorie diet, this accounts for 8 percent of the calories you may consume every day. You also take in 1.5 g of fat in a serving of this rice. You should consume 20 to 35 percent of your daily calories from fat, which ranges from 44 to 78 g of fat, so eating black rice should not contribute greatly to those daily totals. To incorporate this type of rice into a balanced meal, consider plating it with a serving of steamed vegetables, such as spinach, carrots or green beans and a lean protein. One serving of black rice contains 34 g of carbohydrates. You should eat 225 to 325 carbs each day; less than that may impact your energy levels. In addition to supplying fuel for your body, the carbohydrates in black rice keep your brain functioning correctly. Black rice provides fiber, as well; each serving has 2 g of the 25 to 38 g you should eat daily. Including black rice in your meal plan helps you get the iron your body requires each day. One serving contains 4 percent of the daily recommended intake of this mineral. The iron in black rice primarily works to keep your body well-oxygenated by encouraging the production of red blood cells that carry oxygen to tissues. Black rice serves up a high level of antioxidants, compounds that help protect the tissues, organs and cells of your body from free radical damage. Research presented at the 2010 National Meeting of the American Chemical Society notes that black rice contains anthocyanin antioxidants -- more than blueberries, a fruit known for its antioxidant content -- which may help ward off cancer and heart disease.
References:
Marcus Samuelsson - Healthy Alternatives to White Rice:
http://marcussamuelsson.com/news/healthy-alternatives-to-white-rice
Six Great Alternatives to White Rice
http://healthgals.com/?p=801
LiveStrong.com - The Nutrition of Short Grain Brown Rice:
http://www.livestrong.com/article/300893-the-nutrition-of-short-grain-brown-rice/
LiveStrong.com - Brown Basmati Rice Nutrition Information:
http://www.livestrong.com/article/252914-brown-basmati-rice-nutrition-information/
LiveStrong.com - Whole Wheat Couscous Nutrition Facts:
http://www.livestrong.com/article/321854-whole-wheat-couscous-nutrition-facts/
LiveStrong.com - Amaranth Nutrition:
http://www.livestrong.com/article/88302-amaranth-nutrition/
LiveStrong.com - Millet Nutrition Information:
http://www.livestrong.com/article/297689-millet-nutrition-information/
LiveStrong.com - Buckwheat Nutrition:
Read more: http://www.livestrong.com/article/286348-buckwheat-nutrition/
LiveStrong.com - Black Rice Nutrition:
http://www.livestrong.com/article/389412-black-rice-nutrition/
Similar in shape to your standard white rice, brown rice retains the layers of husk, bran, and germ. It takes longer to cook than the rice variety, but the payoff comes in nutrition rather than in time. A study by the Harvard School of Public health found that eating two or more servings a week of brown rice was associated with a lowered risk of diabetes. (Harvard School of Public Health) Try brown rice in a basic GRAB meal or with roasted vegetables. Brown rice has magnesium, which is lost in the processing of white rice.
Brown rice is a nutritious whole grain providing carbohydrates, fiber, protein, B vitamins and several minerals. According to the U.S. Department of Agriculture's, or USDA's, MyPyramid website, whole grains have many health benefits. They reduce the risk of coronary heart disease, reduce constipation and help with weight management. There are no significant nutritional differences between short- and long-grain brown rice. According to the USDA National Nutrient Database, 1 cup of cooked brown rice contains 214 calories. It provides 44 g carbohydrate in the form of starch and fiber. Carbohydrates are an important fuel source for the body. The brain in particular uses carbohydrate as its primary energy source. Rice also provides 5 g of protein. According to the Institute of Medicine, or IOM, protein is a major structural component of all cells in the body. Rice is low in fat--a 1-cup serving contains 1.7 g of total fat, primarily mono- and polyunsaturated. It has less than 0.5 g of saturated fat and no cholesterol. Brown rice is a good source of fiber, with 1 cup providing 3.5 g total fiber. Of this, 3.1 g is insoluble fiber. Fiber is the part of plant foods that your body does not digest or absorb. According to the Mayo Clinic, insoluble fiber promotes movement of material through your digestive system and increases stool bulk. It can help if you struggle with constipation or irregular stools. The IOM recommends 25 g of fiber for women and 38 g for men each day. According to the USDA nutrient database and IOM Dietary Reference Intakes, brown rice provides 13% of the Daily Value, or DV, for thiamin; 15% of the DV for niacin; and 14% of the DV for vitamin B6. Thiamin helps your body release energy from carbohydrates and protein during metabolism and plays a vital role in nervous system function. Niacin helps your body release energy from protein, fat and carbohydrates during metabolism. Vitamin B6 helps you use protein to build body tissue and aids in the metabolism of fat. Rice also contains small amounts of riboflavin, vitamin E, folate, vitamin K and pantothenic acid. Brown rice is also a good source of several minerals. It provides 88% of the DV for manganese, a trace mineral that the IOM reports is involved in the formation of bone, as well as in enzymes involved in amino acid, cholesterol and carbohydrate metabolism. It contains 27% of the DV for selenium, which aids in your body's defense against oxidative stress and in the regulation of thyroid hormone action. Rice provides 21% of the DV for magnesium, which acts as a cofactor for many of the body's enzymes and is used in building bones, manufacturing proteins, releasing energy from muscle storage and regulating body temperature. It contains 16% of the DV for phosphorus, which helps build strong bones and teeth; form genetic material, cell membranes and many enzymes; release energy from fat, protein and carbohydrates during metabolism; and maintain pH. Brown rice is also a source of copper (10% of the DV) and zinc (8% of the DV).
2. Brown Basmati Rice:
Though you may have often enjoyed white Basmati rice with Indian cuisine, it is also found in the brown variety. Basmati rice is grown in India and Pakistan, has a longer grain, and is very fragrant. Slightly lighter than short-grain brown rice, it retains that delicious nutty flavor, and works well in everything from stew to rice pudding. Tip: Some suggest rinsing the rice before cooking since it can be a very starchy grain.
Grown in the foothills of the Himalayas, basmati is small, long-grained non-glutinous rice. Brown basmati, being less processed than white rice, retains its whole-grain nutritional value. Basmati has the highest content of all rice for amino acids and essential nutrients. Rice is also healthy for what it doesn't contain: fat, cholesterol, sodium and gluten. According to Food Insight, the U.S. Food and Drug Administration permits manufacturers of foods containing at least 51 percent whole grains by weight, which are low in fat and cholesterol, to display a label claiming the product lowers risk of heart disease and certain cancers. Basmati is a good source of complex carbohydrates, providing energy for the brain and central nervous system. One cup of basmati contains 216 calories, 45 g of carbohydrate and no cholesterol. In fact, Louisiana State University conducted a study, published in the American Journal of Clinical Nutrition, showing that oil in brown rice reduces the levels of LDL, or "bad" cholesterol, in volunteers with moderately elevated cholesterol levels. Basmati provides 10 percent RDA, recommended daily allowance, for protein per cup of rice. Although it contains all eight essential amino acids, it is low in lysine. Since beans contain lysine, combining rice and beans makes a complete protein meal. The most beneficial nutrient found in basmati rice is manganese, essential for the metabolism of protein and carbohydrates and regulating your nervous system. You receive 88 percent RDA for manganese with just one cup of cooked rice. Basmati is an excellent source of magnesium, a co-factor for enzymes' involvement with the body's glucose and insulin secretion. Deficiencies of magnesium can contribute to high blood pressure and muscle cramps. One cup of cooked basmati supplies 21 percent RDA. Other minerals found in a cup of basmati rice include calcium, 19.50 mg, copper, 0.20 mg, potassium, 83.85 mg, and zinc, 1.23 mg. Vitamin B is necessary for breakdown of carbohydrates into glucose. One cup of rice provides 15 percent RDA for niacin, important for proper blood circulation and digestion. Vitamin B6 aids in the body's metabolic functions and may prevent cardiovascular disease. Vitamin B1 ensures healthy red blood cells and helps with normal function of the nervous system. Pantothenic acid, riboflavin, folate and biotin round out your vitamin B requirements. Other vitamins include the antioxidant vitamin E, vitamin K for blood clotting, and iron for maintenance of red blood cells. Brown rice provides twice the fiber of white, the bran of the rice being the highest source.
3. Quinoa:
This seed is an ancient source of protein, which the Incas considered sacred. Delicious in pilafs, salads, or with some vegetarian chili on top, quinoa has a unique texture that feels almost like a pop in your mouth. It has roughly 14 grams of protein per 100 grams of uncooked quinoa and contains a balanced set of essential amino acids, making it a very complete protein source. Before boiling, the saponins on the grains must be removed. Some varieties come pre-packaged with the saponins removed, but in many case you will have to do it yourself. Soaking the grains before use or running them under cool water will handle this easily. Read more about Quinoa: http://getfitbestrong.blogspot.com/2012/03/nutrition-103-quinoa.html
4. Couscous:
Made from durum wheat, couscous is a semolina pasta that is a staple of cuisines around the world, particularly in Northern Africa. In Morocco, couscous is served on Fridays after going to the Mosque. Traditionally, couscous is steamed three times, but modern preparations come par-boiled, allowing for quick cooking times.
Carbohydrates account for the majority of calories in whole-wheat couscous -- 38g per 1-cup serving. The Institute of Medicine recommends consuming 130g of carbohydrates per day for optimal energy levels. This portion of whole-wheat couscous also provides you with 6g of protein, 8 percent of your daily recommended intake of iron, a mineral your body requires to manufacture blood cells. One cup of whole-wheat couscous contains 3g of fiber, a benefit of the whole-wheat flour from which this couscous is made. Whole-grain couscous does contain more fat than white flour couscous, but it still contains little fat. A 1-cup serving of the whole wheat variety contains 1g. MayoClinic.com notes that you should limit dietary fat to 20 to 35 percent of your daily calories, or 44 to 78g, to decrease your risk of obesity and obesity-related health problems.
5. Amaranth:
Was the staple food of the Aztecs. It has tiny little grains that have a great earthy flavor. Amaranth, like quinoa, is gluten free and it’s an excellent source of protein, fiber, iron and calcium. Cook 1 cup of amaranth with 2 cups of liquid, until the grains are soft about 15-20 minutes.
One cup of cooked amaranth, which has 251 calories, contains 4 grams of fat and no cholesterol. Of the 46 grams of carbohydrates in a cup of amaranth, 5 grams are made up of fiber. Amaranth is considered a whole grain. It is low in sodium, having only 15 milligrams per cup, 1 percent of the recommended daily value. Amaranth is also a good source of protein, with 9 grams per cup. This protein is in the form of amino acids and amaranth contains high levels of some particularly beneficial amino acids. Lysine, cysteine and methionine in particular are found at high levels in amaranth, higher than in any other grain. These three amino acids help build brain cells. Because of its good amino acid balance, amaranth is considered a good plant-based source of protein. Amaranth is a low sodium food, with only 8 milligrams per cup. It is high in calcium, iron, magnesium, manganese, vitamin E, vitamin B6, riboflavin, niacin, pantothenic acid, folate, potassium, zinc, copper, selenium and phosphorus. A cup of amaranth provides 29 percent of the recommended daily amount of iron and 12 percent of the calcium requirement. It provides 105 percent of the necessary amount of manganese. The glycemic load of amaranth is 21 on a scale of 100. It is considered a low glycemic load food, which means that a serving of amaranth will not raise blood sugar levels significantly.
6. Millet:
Looks like quinoa but it is more yellowish in color. Cook it the same way you would cook rice. It is great for easing fatigue and has a balancing effect on the nervous system. They recommend it during pregnancy and when recovering from illness.
One cup of cooked millet, approximately 174g, contains 207 calories. There are 2g fat and 6g protein in 1 cup of millet. A cup also contains 41g carbohydrates, including 2g fiber. A cup of millet has only 3mg sodium and is cholesterol-free. The water content in a cup of millet is 124g. A cup of millet contains 0.2mg thiamin and 2.3mg niacin, 12 percent of the recommended daily value of both of these essential vitamins. There is 0.5mg manganese in 1 cup of millet, 24 percent of the daily recommended intake. It also has 77mg magnesium, about 19 percent of the daily recommendation, and 174mg phosphorus, or 17 percent of the daily recommended amount. Other nutrients in millet include selenium, zinc, copper, potassium, iron, choline, pantothenic acid, folate, vitamins B6, K and A, riboflavin and calcium. Millet contains a range of beneficial phytochemicals. Lignans, including 7-hydroxymatairesinol and syringaresinol, are abundant in millet. The grain also contains polyphenols, which act as antioxidants in the body. In general, brown millet varieties contain more polyphenols than white varieties, according to Science Alert. The polyphenols in millet not only destroy dangerous free radicals but also exhibit antimicrobial activity and act as enzyme inhibitors within cells. Millet is considered a whole-grain food. Whole grains are associated with protection against cardiovascular disease and Type 2 diabetes as well as certain types of cancer. Another health benefit of millet consumption is a decrease in the incidence of stomach ulcers. Whole grains, such as millet, may also provide protection against childhood asthma. The USDA advises three or more servings of whole grains each day. The glycemic load of a food indicates how much a single serving will raise blood sugar levels. The glycemic load of millet is approximately 25, which indicates a small effect on blood sugar. This means that diabetics or others who need to control blood sugar fluctuations should be able to safely eat a serving of millet without needing to worry about it raising blood glucose to any significant degree.
7. Buckwheat:
Is not really a grain it’s a fruit seed. It contains important amino acids and it is the best source of a substance called rutin that protects the heart, helps repair broken capillaries, varicose veins, improves blood circulation and keeps platelets from clotting. You can buy the raw buckwheat because the toasted version becomes mushy when cooked if you don't like a mushy texture. Add 2 parts of water or broth to 1 parts of buckwheat and cook for about 30 minutes.
According to the World's Healthiest Foods, buckwheat is of similar size to wheat kernels but has an unusual triangular shape. Like some grains, the outer hull must be milled and removed in order for it to be edible. Roasted buckwheat kernels or "groats" have a strong, nutty flavor and are often referred to as "kasha," which is a European dish. The kernels are also available unroasted. Unroasted buckwheat has a much more subtle flavor. The color of buckwheat kernels range from tannish-pink to brown. When ground into flour, buckwheat is available in light or dark form. The dark form, while more nutritious, is also denser. One cup of cooked roasted buckwheat groats, or about 168 g, provides 154 calories, 6 g of protein, 1 g of fat, 33 g of carbohydrates, 5 g of dietary fiber, 2 g of sugars, 7 mg of sodium and 0 mg of cholesterol. Roasted buckwheat groats, in addition to being an excellent source of carbohydrates and rich in dietary fiber, are a particularly good food source of several essential minerals. One cup, cooked, provides 117.6 mg of phosphorus, or 11 percent of the recommended daily value or DV; 85.7 mg of magnesium, or 21 percent of the DV; 0.25 mg of copper or 12 percent of the DV; and 0.68 mg of manganese, or 33 percent of the DV. Buckwheat, either cooked groat kernels or whole-groat flour, is an excellent source of complex carbohydrates, the preferred source of energy for your cells, especially the nervous system. In addition, it is high in dietary fiber. Dietary fiber is important for promoting health of the digestive system, aiding in weight management and reducing blood sugar and blood cholesterol levels, according to MayoClinic.com. Buckwheat, particularly buckwheat flour, is a rich food source of 13 essential vitamins and minerals, making it a truly nutrient-rich food choice.
8. Black rice:
Has a wonderful earthy taste and it is a great source of fiber. It is high in mineral content including iron and a great source of amino acids. Include black rice in your diet -- not just for the nutritional value, but because you can: ancient Chinese nobles refused to allow commoners to eat these dark grains of rice, earning it the nickname "Forbidden Rice." Black rice, grown primarily in Indonesia and the Philippines, imparts a nutty flavor, and this sticky rice is suitable for use in puddings and cakes, although you may eat it unadorned as well. It contains several nutrients and little fat.
Black rice contains 160 calories per 1/4-cup serving of uncooked grains. If you adhere to a 2,000-calorie diet, this accounts for 8 percent of the calories you may consume every day. You also take in 1.5 g of fat in a serving of this rice. You should consume 20 to 35 percent of your daily calories from fat, which ranges from 44 to 78 g of fat, so eating black rice should not contribute greatly to those daily totals. To incorporate this type of rice into a balanced meal, consider plating it with a serving of steamed vegetables, such as spinach, carrots or green beans and a lean protein. One serving of black rice contains 34 g of carbohydrates. You should eat 225 to 325 carbs each day; less than that may impact your energy levels. In addition to supplying fuel for your body, the carbohydrates in black rice keep your brain functioning correctly. Black rice provides fiber, as well; each serving has 2 g of the 25 to 38 g you should eat daily. Including black rice in your meal plan helps you get the iron your body requires each day. One serving contains 4 percent of the daily recommended intake of this mineral. The iron in black rice primarily works to keep your body well-oxygenated by encouraging the production of red blood cells that carry oxygen to tissues. Black rice serves up a high level of antioxidants, compounds that help protect the tissues, organs and cells of your body from free radical damage. Research presented at the 2010 National Meeting of the American Chemical Society notes that black rice contains anthocyanin antioxidants -- more than blueberries, a fruit known for its antioxidant content -- which may help ward off cancer and heart disease.
References:
Marcus Samuelsson - Healthy Alternatives to White Rice:
http://marcussamuelsson.com/news/healthy-alternatives-to-white-rice
Six Great Alternatives to White Rice
http://healthgals.com/?p=801
LiveStrong.com - The Nutrition of Short Grain Brown Rice:
http://www.livestrong.com/article/300893-the-nutrition-of-short-grain-brown-rice/
LiveStrong.com - Brown Basmati Rice Nutrition Information:
http://www.livestrong.com/article/252914-brown-basmati-rice-nutrition-information/
LiveStrong.com - Whole Wheat Couscous Nutrition Facts:
http://www.livestrong.com/article/321854-whole-wheat-couscous-nutrition-facts/
LiveStrong.com - Amaranth Nutrition:
http://www.livestrong.com/article/88302-amaranth-nutrition/
LiveStrong.com - Millet Nutrition Information:
http://www.livestrong.com/article/297689-millet-nutrition-information/
LiveStrong.com - Buckwheat Nutrition:
Read more: http://www.livestrong.com/article/286348-buckwheat-nutrition/
LiveStrong.com - Black Rice Nutrition:
http://www.livestrong.com/article/389412-black-rice-nutrition/
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