Yahoo Lifestyle 9 Grains That Are Surprisingly High in Protein
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You probably know by now that it’s a healthier choice to pick whole-wheat bread or brown rice instead of their white flour counterparts. Whole grains have all parts of the grain intact, preserving its nutrient profile, whereas refined grains have part of the grain removed, and with it some nutrients are lost — so it's obviously much more beneficial to your health to fill up on the more nourishing version.“Whole grains are a nutritional powerhouse, packed with essential nutrients like protein, fiber, B vitamins and minerals,” says Kaytee Hadley, MS, RDN, IFMCP, functional medicine dietitian and founder of Holistic Health and Wellness in Richmond, Virginia.
Whole grains deliver complex carbs, which take longer to digest, meaning they won’t spike your blood sugar the way refined carbs do, and your body needs these healthful carbohydrates for energy, brainpower and more. And there's another essential that comes alongside these good-for-you carbs: protein, which, along with fiber, helps the carbs absorb slower and also keeps you full for longer. While whole grains won’t be your main source of protein, but they can certainly serve as a nutrient-dense way to reach your daily protein goals.
Try these high-protein grains and see which ones deserve a spot in your day-to-day eating.
Bulgur
Bulgur is a type of cracked wheat that’s a common ingredient in Mediterranean and Middle Eastern dishes, and one cup cooked provides six grams of protein and eight grams fiber. “Bulgur shines in tabbouleh, but its mild taste makes it a perfect addition to soups and chilis, too,” says Michelle Cardel, PhD, MS, RD, chief nutrition officer at Weight Watchers. “You can even sub it in for oatmeal at breakfast.” Bulgur is also a great source of iron, magnesium and manganese.
Quinoa
The South American darling (pronounced KEEN-wah) is what’s known as a “pseudo-grain” because it’s technically a seed. It’s covered in a natural coating called saponin, which can make it taste bitter, so be sure to rinse quinoa very well before cooking it. Quinoa is a complete protein, meaning it contains all nine essential amino acids the body needs for various functions but can’t produce on its own, and it's also rich in potassium, an essential player in optimal hydration and antioxidants. One cup cooked quinoa nets you eight grams of protein and five grams fiber. “Enjoy it chilled on top of salads, in stuffed peppers or as a warm breakfast porridge,” Hadley suggests.
RELATED: Quinoa Recipes That'll Help You Eat Healthier All Day Long
Teff
You may be familiar with teff and not know it — because if you've ever eaten Ethiopian cuisine, you’ve had it, as it's used to make injera, the signature spongy flatbread that's used to scoop up the meal. One cup cooked teff contains seven gram of protein and four grams fiber — and like quinoa, it's also a complete, plant-based protein. The fiber and protein content supports balanced blood sugar levels, and teff flour is also a great option for gluten-free baking, says Hadley, adding that “teff can be cooked like and used instead of rice or quinoa in most dishes, as well as in porridge and on salads.”
RELATED: How to Make Injera: An Ethiopian Sour Flatbread from Teff Batter
Oats
The breakfast (and cookie) favorite is a solid source of protein and a type of fiber called beta-glucan, which is particularly good for maintaining a balanced gut microbiome, Hadley says. One cup of cooked oats provides six grams of protein and four grams fiber. Also consider experimenting with oat flour in baking to sneak in more nutrition. “While oats themselves are gluten-free, they are often processed on the same machinery as gluten-containing grains, so if you have celiac or are sensitive to gluten, opt for the gluten-free variety to avoid cross-contamination,” Hadley says.
Amaranth
Looking for an oatmeal alternative? Amaranth can be cooked just like oats for a fresh twist on breakfast, as its texture is slightly different, says Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA Health and assistant professor at UCLA Fielding School of Public Health. One cup cooked amaranth nets you nine grams of protein and five grams fiber. You can also find ready-to-eat popped amaranth for a snack, as well as amaranth flour for baking. Amaranth also packs in your daily manganese needs in just one serving (manganese plays a role in immunity, energy and more), Cardel says, and it's also a rich source of magnesium.
Buckwheat
Despite its name, buckwheat doesn’t contain any wheat at all, making it a popular grain in gluten-free diets. While buckwheat groats, or kernels, contain a good amount of protein — six grams per cooked cup of buckwheat groats, as well as 4.5 grams fiber — it’s whole-groat buckwheat flour that really shines in this department, clocking in at a hefty 15 grams per cup. You can use it in pancakes or other baked goods, or enjoy soups or stir-frys with soba noodles, which are made from the grain.
Farro
Farro is an ancient grain that has a lovely, soft and chewy texture, Hadley says. One cup cooked farro contains 6.5 grams of protein and six grams of fiber, as well as B-vitamins, red blood cell-supporting iron and magnesium. When shopping for farro, choose whole instead of pearled or semi-pearled options. Pearling makes grains cook faster by removing part or most of the bran, but that’s where a lot of the nutritional value is found. “Farro makes a delicious base for a rainbow bowl or stir-fry because it soaks up the flavors of the sauces used,” Hadley says.
RELATED: High-Protein Foods to Add to Your Meals, According to Nutritionists
Sorghum
“Sorghum tops the whole grains list when it comes to levels of disease-fighting antioxidants,” Cardel says. "It has a mild, earthy flavor and a chewy texture. Toss it into your favorite salad, or pop it like corn for a crunchy high-protein snack.”
Sorghum is one of the grains with the most protein: One half cup of cooked sorghum delivers 10 grams protein and six grams fiber and it is also high in magnesium, a player in optimal hydration, and vitamin B3, an essential for healthy blood vessels and overall heart health.
Cornmeal
Yes, corn is a grain, not a vegetable, and its nutritional profile is surprisingly robust — one cup of cooked cornmeal contains 10 grams protein and nine grams fiber. “Studies have shown that eating corn may help lower the risk of heart disease and type 2 diabetes, as well as aid in maintaining a healthy weight and improve digestive health,” Hadley adds. Its slightly sweet flavor makes it perfect for cornbread, polenta or pancakes.
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