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.

Wic whole grains list