Do you know what protein does for your body? According to nutritionists, eating a good amount of protein in one’s diet can help maintain muscle mass, integrity, and immunity.
As we all know protein normally comes from meats, eggs, or dairy. But it is not limited to that, if you don’t already know protein comes from plants, legumes, and grains too.
Especially, in high-protein grains, it contains less saturated fat than protein from animal sources, and they are rich in nutrients, vitamins, minerals, and fibre. Also, consuming grains regularly can bring various health benefits such as lower heart disease risk, better blood sugar control, improved digestion, and many others.
So where can you normally find products that are made from whole grains? In fact, it could be in your own kitchen right now, look for products such as bread, pasta, and breakfast cereals, it normally contains grains.
With that in mind, here are some high-protein grains you need to start incorporating into your diet and how these grains can improve your overall health.
1.Oatmeal
Firstly, oatmeal, which has 6g of protein per cup, cooked. If you regularly take comfort in a hot bowl of oatmeal for breakfast, you’re already enjoying the benefits of high-protein grain. It is much healthier and better than most highly-processed breakfast cereals.
Plus, it is a great option to fill up in the morning and get your solid protein boost to start your day.
For maximum health, opt for steel-cut oats, this type of oatmeal is the least processed and has higher fiber content and lower glycemic index.
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2. Khorasan Wheat (Kamut)
Khorasan wheat, also known as Kamut, is high in fiber, nutrient-dense grain, and has about 10g of protein.
Kamut is beneficial for reducing blood sugar levels and heart disease such as LDL (bad) cholesterol.
Normally, it is cooked in soup, stew, casseroles, or added in summer salads. It has a chewy, nutty texture with grain two to three times the size of wheat grains.
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3. Wild Rice
Next, we have wild rice. Wild rice is not actually rice, despite the similar appearance but it is harvested from four distinct species of grasses which have no relation to regular rice.
Thus, wild rice is a complete protein and has 7g protein per cup, cooked. It contains all the essential amino acids and is loaded with minerals such as zinc, phosphorus, and antioxidants.
You can try adding these grains into chicken soup or a buddha bowl.
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4. Barley
Barley is highly nutritious and widely consumed by many. It has 4g of protein and has high beta-glucans which are good for gut and heart health.
Why should you seriously consider consuming barley? Well, barley is affordable, widely available, easy to cook and eat.
It is normally eaten as a side dish or added to soups, stuffings, and salads. It can also be brewed as a hot drink.
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5. Quinoa
Another familiar high-protein grain is quinoa. This gluten-free grain is high in both protein and soluble fiber. It has 8g of protein per cup, cooked.
Quinoa is a dietary staple that’s good for probiotics, which boosts overall gut health and it contains all eight essential amino acids.
You have probably seen it added in salads which is a smart choice for vegetarians and vegans.
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