Technically a seed but considered part of the grain family, teff is loaded with calcium and high in resistant starch, a type of fiber that's great for maintaining steady blood sugar levels. Nutrition facts(1/2 cup cooked, regular and quick): 83 calories, 14 grams carbohydrates, 2 grams fiber, 3 grams protein. Even better: Stick to the unsweetened kind and sprinkle it with cinnamon and mix in fruit and nuts for sweetness and crunch. If you prefer flavored oatmeal, opt for ones with lower counts of added sugar. Oats are also particularly rich in avenanthramide, a polyphenol antioxidant that may protect the heart.Īs for what type to add to your shopping cart, oat groats, steel-cut oats and rolled oats will provide more fiber over instant oats although they make take longer to cook. It has even been shown in recent studies to be effective at lowering blood pressure, although more research is needed. The soluble fiber found in oats is known as beta-glucan, and it's considered a prebiotic that can boost good gut bacteria and help to lower LDL (bad) cholesterol, reducing the risk of cardiovascular disease. Oats are a great source of both soluble and insoluble fiber. Here are 11 of the healthiest whole grains, according to our registered dietitians, that are worth keeping at the top of your shopping list. Reducing your reliance on refined carbs may also help reduce your risk of colon and gastric cancers. Working whole grains into your diet can help prevent health problems such as heart disease, diabetes, colon cancer and asthma. Keep it simple by swapping some of the refined carbohydrates in your diet for 100% whole-grain versions.” 'Abundant in fiber, whole grains have a range of health benefits, from supporting digestion to promoting better glycemic control. “Whole grains are a key component of a nutritious diet,' says registered dietitian Stefani Sassos, deputy director of the Good Housekeeping Institute Nutrition Lab. These three components are rich in vitamins, minerals, antioxidants and dietary fiber making whole grains much more nutritionally dense than their refined counterparts. Unlike refined grains, which are often found in sugary processed foods, whole grains have not been stripped of three beneficial elements: the bran, endosperm and germ. Whole grains are an important part of a well-balanced diet, and they're a major source of dietary fiber, a nutrient many Americans are lacking.

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