Healthy Grain Choices You May Not Know about

Grains are most likely a staple of your diet, so it’s important to find a healthy grain. With all the information out there about wheat and rice, it’s hard to tell what grains are healthy to eat. Here are just a few healthy grains that you may never have heard about:


Millet is used around the world and has been a historical staple to many a diet over the years. It can be used to make cereals, soups, breads and porridge. It can even be fermented as an alcoholic beverage.

It is a gluten-free grain, which means that those who are sensitive to gluten can eat it with no adverse effects. In addition, it is often considered the most non-allergenic grain. It contains many nutrients, such as vitamin B complex and vitamin E. It also contains about 15 percent protein, making this healthy grain an excellent source of protein—especially for vegetarians and vegans.


Not a grain in and of itself, kasha is a dish made in many parts of the world and is composed of healthy grains. Kasha can be made from oats, wheat, millet, barley or rice. Kasha is generally made from whole healthy grains that contain many nutrients and fiber.


Bulgur is actually just another form of wheat. To make bulgur, you take the berries of the wheat stalk and clean them, parboil them and dry them. You can then cook it several ways. First you can add it to water and cook it like rice. Secondly, you can boil it and drain it and consume it as pasta. Finally, prepare it with milk, cinnamon and honey as an alternative to oatmeal.

Bulgur contains more fiber than most other healthy grains and is an excellent source of fiber. It is most famous in the Mediterranean dish tabbouleh.


Quinoa is actually a pseudograin. You can prepare it in a slow cooker or rice cooker as a substitute for rice. Unlike rice, however, quinoa is high in protein. This makes it—like millet—an excellent source of protein for vegans and vegetarians. Like other healthy grains, quinoa is high in fiber. It is also a source of vitamin B complex.

In addition to a substitute for rice, quinoa makes for a good breakfast cereal or pilaf.


Like quinoa, buckwheat is only a pseudograin. However, it is an excellent source of fiber and vitamin B complex. It is most famous for making pancakes, but can also be used for porridge, soups, smoothies, yogurt and bread. In addition, it is gluten-free, like millet, and suitable for dieters who are sensitive to that substance.

Many of these grains can be purchased in natural health stores. So next time you’re doing your household shopping, consider looking for these types of healthy grains for an alternative to the more well known grains.


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