Grains

Grains have been staple foods across the world and have sustained humans for millennia. Some have slightly more to offer than others but they are all excellent sources of energy.

Wheat

Wheat and rice are the most popular grains in the world. Wheat contains a protein called gluten, which is, in fact, a name for a group of proteins that are all valuable nutrients for the human body. Only people with coeliac disease and gluten intolerance need to avoid it but for the rest of us, there’s nothing wrong with gluten. The main issue with wheat lies elsewhere – in processing.

When wheat grains are processed to make white flour they are stripped of their outer layers, called bran, and also of the nutritious germ inside. As a result, only the starchy middle part remains. The grains are then finely milled to make flour and the resulting particles are so tiny that when you eat white bread, biscuits or cake, your body rapidly absorbs them. This means you get fast energy and a little bit of protein but not much else and you’ll soon be hungry again.

Wholemeal flour is made from whole wheat grains that retain their bran and germ, which means it contains the same starchy carbohydrates as white flour but more protein, fibre, vitamins and minerals – and that’s why there’s no mandatory fortification of wholemeal flour. It’s naturally nutritious and supplies several B vitamins, vitamin E and vital minerals, such as calcium, iron, selenium and zinc. Thanks to the fibre, you digest it more slowly and get a gradual energy release so you’re not hungry again within the hour.

Rice

White rice is the most widely consumed of all the different rice varieties but it’s also the least healthy. To produce white rice, grains are stripped of their outer layers – just as with wheat – and then ‘polished’.  It means that most of the fibre, protein and some important B vitamins are lost in the process. It’s simply a refined grain offering little other than starch.

Brown rice contains many more nutrients and is a healthy part of any diet. It’s a good source of carbohydrates, including fibre, contains some valuable protein, essential B vitamins – thiamine (B1), niacin (B3), panthothenic acid (B5) and folate (B9) – and small amounts of minerals such as iron and calcium. Any dish you make with white rice can be made with brown rice so it’s an easy swap!

Oats

Oats are a great source of healthy carbohydrates, including fibre, are low in fat and, perhaps surprisingly, high in protein. They pack a good bunch of vitamins and minerals too – several B vitamins, iron, magnesium, potassium, zinc, copper and manganese. If you combine oats with dried and fresh fruit and some nuts or seeds, you have a super nutritious breakfast.

With protein content ranging from 12 to 24 per cent, oats are the protein champions among grains. They contain a high-quality protein called avenalin, found only in oats, which is similar to bean proteins. Oats are considered safe for coeliacs but they can be contaminated by wheat, so look for the ‘gluten-free’ label on the pack if you are gluten-sensitive.

Buckwheat

Despite its name, buckwheat is not even remotely related to wheat. In fact, it’s not a cereal at all but because its seeds have a high starch content and you can use it in the same way as other cereals, it is known as a pseudocereal.

The protein in buckwheat is high quality because it contains all essential amino acids in the right proportions, making buckwheat a protein hero! However, the main nutrient in buckwheat is starch – a healthy, complex carbohydrate that slowly releases its energy. In addition, buckwheat provides resistant starch which helps to make you feel fuller after a meal and prevents blood sugar spikes.

What’s more, buckwheat is a great source of magnesium, iron, zinc and antioxidants, one of which is the flavonoid rutin. This can improve your blood vessel strength and flexibility and so help to prevent, or treat, conditions such as spider veins and varicose veins. Some studies show that it can help in treating haemorrhoids, too. There are many other antioxidants in buckwheat which help to reduce inflammation, cancer risk and the risk of heart disease, help support the immune system and promote beneficial gut bacteria.

Millet

Millet plants are fairly resistant to drought, which made them a staple in people’s diets across Asia, Africa and Europe. In northern China and the Korean peninsula, millet used to be even more common than rice.

Millet is very low in fat, a good source of some B vitamins, antioxidants and important minerals, such as magnesium, phosphorus, zinc, copper and manganese. It provides plenty of complex carbohydrates, including fibre – so it gives you heathy energy and makes your digestive system happy. On top of that, a cup of cooked millet contains about six grams of protein, which contributes nicely to your overall protein intake.

Millet is incredibly versatile and can be used in sweet dishes, such as porridge or sweet bakes, in bread (it can completely substitute wheat) and in savoury dishes in place of rice or couscous.

Quinoa

Though technically a seed, quinoa is classified as a grain because of its nutrient profile and the way it is used in cooking. It is rich in starchy complex carbohydrates and so is a good source of energy. It also offers more protein than most other grains – about eight grams per cup of cooked quinoa – and contains all essential amino acids (protein building blocks) which is why it has become so popular.

Like other wholegrains, quinoa is low in fat and a good source of some B vitamins (not B12 though). In addition, it provides a good dose of iron, magnesium and zinc and a small amount of vitamin E. There’s no doubt it’s a very nutritious grain and the red and black varieties are particularly rich in health-protective antioxidants. No wonder the Inca people considered quinoa a sacred food.

Wholegrains are among the healthiest foods, offering a wealth of nutrients and long-lasting energy. Refined grains, on the other hand, are best left for occasional use only as they have little to offer.