Some Grains

All grains are rich sources of complex carbohydrates as well as some essential vitamins and minerals, but whole grains, which are the healthiest grains, are particularly crucial to a balanced diet. Grains are naturally high in fiber, which makes it easier for you to feel satisfied and full and helps you maintain healthy body weight. Lower risk of heart disease, diabetes, some cancers, and other diseases is also associated with eating whole grains.

Calcium isn't commonly considered to be found in grains. However, some varieties have notable levels of this mineral. For instance, amaranth and teff, two ancient grains free of gluten, offer about 12% of the RDI per cooked cup (250 grams). Both include a lot of fiber and are valuable nutrients. While amaranth offers a simple alternative to rice or couscous, teff can be turned into cereal or added to chili. Both can be used to thicken soups and sauces and can be ground into flour.