It’s best prepared on your stove or in an air-popper. What’s more, popcorn is incredibly high in fiber - 3.5 ounces (100 grams) provide 14.5 grams of fiber or 58% of the DV ( 37). It’s high in important nutrients like manganese, magnesium, zinc, copper, phosphorus and many B vitamins ( 37). Most people don’t realize that popcorn is a whole-grain food. Corn kernels contain a tiny amount of water, which turns to steam when heated and causes the kernels to burst ( 36). It’s a special type of corn that pops under high heat. Popcorn is one of the healthiest snack foods you can eat. Brown rice may reduce heart disease risk by various means. Rice is a healthier alternative to white rice, as it contains the entire grain.Ĭonversely, white rice is stripped of its bran and germ, making it less Research has linked several compounds in this grain to some impressive health benefits.įor instance, brown rice contains lignans, which are antioxidants that reduce heart disease risk by reducing blood pressure, inflammation and “bad” LDL cholesterol ( 32). Meanwhile, white rice has both the bran and germ removed.Īs the bran and germ are nutrient-rich, brown rice contains more fiber, vitamins, minerals and antioxidants - 3.5 ounces (100 grams) of cooked brown rice pack 1.8 grams of fiber, while 3.5 ounces of white rice only provide 0.6 grams of fiber ( 30, 31).īrown rice is also naturally gluten-free, making it a great carb option for a gluten-free diet. That’s because it’s a whole grain, meaning it contains the entire grain including the bran, germ and endosperm. a seed that is consumed in a similar way to cereal grains.īrown rice is widely recognized as a healthier alternative to white rice. Though it’s thought of as a cereal, it’s really a pseudocereal Is often called a superfood because it’s loaded with vitamins, minerals, fiberĪnd antioxidants. Though people use quinoa like a cereal, it’s really a pseudocereal - a seed that is nutritionally similar and consumed in a similar way to cereal grains ( 29). This makes it a great option for vegetarians and vegans. What’s more, quinoa is among the few plants that provide complete proteins, which means it contains all nine essential amino acids. These molecules have been linked to chronic diseases like chronic inflammation, heart disease and cancers ( 27, 28). Quinoa is also a great source of antioxidants, such as quercetin and kaempferol, which can neutralize potentially harmful molecules called free radicals. This ancient grain is packed with more vitamins, minerals, protein, healthy fats and fiber than popular grains such as whole wheat, oats and many others. Quinoa is a South American grain that has been hailed as a superfood. Only dark rye flour, rye meal and pumpernickel flour are considered whole Rye is a healthy whole-grain alternative to wheat. That said, it’s best to look for the word “whole” on rye flour when shopping as some manufacturers may add refined rye grain flour to the mixture. Both light and medium varieties are typically more refined and not considered whole grain, while dark rye flour, rye meal and pumpernickel flour are more likely to be whole grain. Rye flour comes in several forms such as light, medium, dark, rye meal and pumpernickel. Research shows that dietary fiber can slow down the absorption of carbs in your gut, causing a slow but steady rise in blood sugars, instead of spikes ( 11, 12). That’s one reason why rye bread doesn’t raise blood sugar as much as wheat ( 1, 9, 10).Īnother reason is that rye flour is incredibly high in fiber - a 3.5-ounce (100-gram) serving of rye flour provides 22.6 grams of fiber, which is 90% of an adults’ daily value (DV) ( 9). It’s typically more nutritious than wheat and contains more minerals with fewer carbs. Rye is a member of the wheat family and has been consumed for centuries.
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