10 Super Grains

Grains are super nutritious, delicious and easy to make. I cook most of my grains in a rice cooker. These cookers use a sensor to tell when the liquid has been absorbed. All you have to do is add one part grain and 2 parts water and hit the start button. When the water is absorbed the grain is cooked. Some grains might require a little more water than others but after a little experimentation it could not be easier to cook healthy nutritious grains.

Top 10 Super Grains:

  • Amaranth: Is high in protein and calcium. One cup of amaranth has about 28 grams of protein and 300 milligrams of calcium.
  • Barley: High in fiber. One cup of barley has 6 grams of fiber and only 193 calories.
  • Millet: Is an African grain widely consumed in China. Good source of niacin, folic acid, iron, potassium, magnesium and zinc. Plus it’s gluten free.
  • Quinoa: Considered a grain but actually a relative of leafy green vegetables. High in manganese, fiber and protein. One forth cup has 6 grams of protein and 4 grams of fiber
  • Rye: Are higher in protein, iron and potassium than wheat. They have nice chewy texture and great with oats as a winter cereal.
  • Oats: High in fiber and studies has shown that eating rolled oats on a regular basis can lower cholesterol.
  • Spelt: Nice nutty sweet flavor, high in protein and easy to digest. Can be used instead of wheat to make high protein breads.
  • Kamut: Has a rich buttery flavor and chewy texture. Higher in protein than wheat by about 30%.
  • Kasha: Full of B vitamins and rich in phosphorous, potassium, iron and calcium.  Kasha is roasted hulled buckwheat kernels and is a staple of the Russian diet.
  • Teff: A nutritional powerhouse from North Africa. High in protein, iron and calcium. Great as a hot breakfast cereal.

I know some of these grains might be new to you but give them a try. It’s fun to experiment with foods and grains from all over the world. These super grains are all loaded with nutrition and are easy to make. Let me know which ones turn out to be your favorite.

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Best- Mike Cola


About Mike Cola

Mike Cola has well over 50,000 hours of hands-on personal training experience. He started his own personal training studio in1989, Mike Cola Fitness, which is located in New York.Connect with Mike @ Google+

3 Responses to “10 Super Grains”

  1. It’s unbelievable that wheat, be it, whole wheat isn’t one of these nutritious grains, and yet the whole population in the west especially eat this everyday in their lives, maybe have been for thousands of years.

  2. Hi just for correction. Teff is not from north Africa. Teff is cultivated and used in east Africa in a country called Ethiopia.

  3. Unfortunately, wheat in the US has been genetically modified for ease of food processing. The side effects include a bad allergy profile which contributes to leaky gut syndrome. The nutritional profile of GMO wheat is greatly reduced while the carbohydrate amount has been increased. This in turn makes it bad for consumption as it induces insulin spikes.