All grains start out whole. Underneath an inedible shell, the seed or kernel of the plant is made up of three parts—the bran, germ and endosperm. The bran and germ contain fiber, antioxidants, B vitamins, protein and healthy fats, as well as minerals including folate and iron. The endosperm, the “meat” of the grain, serves as energy for the plant in the form of starchy carbohydrates. The mix of nutrients in these layers is what makes whole grains your allies for disease prevention, with greater intake linked to a lower risk of diabetes, some cancers and heart disease, as well as a healthy GI tract.
AMARANTH
Native to the Americas, amaranth was cultivated and consumed by the Aztec, Maya and Inca civilizations, per a 2022 article in Foods. Like quinoa,…
