Great Grains
I have been using 17 grains all together on rotation basis. The millets (nine varieties) which have now become my regular food are being detailed separately. Out of the other eight, four are being discussed here.
1. Steel cut Oats
All are aware of the fact that oats are healthy and thus being consumed. They are rolled oats. I am referring to steel cut oats which are slightly different. The rolled oats undergo the steaming process and then rolled. But steel cut oats are just cut from the original oat groats. Thus, they retain the full fiber. Substituting this for rolled oats will be a good choice. They have a lower Glycemic Index and thus good for diabetics. Steel cut oats could be used for breakfast cereal and rolled one for other dishes. Steel cut oats will control blood sugar and reduce cholesterol.
I have been using 17 grains all together on rotation basis. The millets (nine varieties) which have now become my regular food are being detailed separately. Out of the other eight, four are being discussed here.
1. Steel cut Oats
All are aware of the fact that oats are healthy and thus being consumed. They are rolled oats. I am referring to steel cut oats which are slightly different. The rolled oats undergo the steaming process and then rolled. But steel cut oats are just cut from the original oat groats. Thus, they retain the full fiber. Substituting this for rolled oats will be a good choice. They have a lower Glycemic Index and thus good for diabetics. Steel cut oats could be used for breakfast cereal and rolled one for other dishes. Steel cut oats will control blood sugar and reduce cholesterol.
.Nutrition values of Steel cut Oats
Quantity in grams – 100
Calories – 375
Total Fat – 6g
Total Carbs -68 g
Protein – 13g
2. Quinoa
These are seeds of the amaranth family and actually not grains. They are considered to be a superfood. They are rich in proteins and fiber. They are gluten-free, Quinoa is one of the few plant foods that contain all the nine essential amino acids required for our body. They can be added to diet in any form
Quantity in grams – 100
Calories – 375
Total Fat – 6g
Total Carbs -68 g
Protein – 13g
2. Quinoa
These are seeds of the amaranth family and actually not grains. They are considered to be a superfood. They are rich in proteins and fiber. They are gluten-free, Quinoa is one of the few plant foods that contain all the nine essential amino acids required for our body. They can be added to diet in any form
utrition values of Quinoa
Quantity in grams – 100
Calories – 368
Total Fat – 6.1g
Total Carbs -64 g
Protein – 14g
Fiber- 7g
3. Hulled Barley
Hulled Barley is a whole barley with fiber whereas pearl barley is with bran removed. Barley as it is very good for health and has a Glycemic Index of 25. Thus, it is very good for diabetics. It has also got a cooling effect on the body. It also reduces cholesterol
Quantity in grams – 100
Calories – 368
Total Fat – 6.1g
Total Carbs -64 g
Protein – 14g
Fiber- 7g
3. Hulled Barley
Hulled Barley is a whole barley with fiber whereas pearl barley is with bran removed. Barley as it is very good for health and has a Glycemic Index of 25. Thus, it is very good for diabetics. It has also got a cooling effect on the body. It also reduces cholesterol
Nutrition values of Hulled Barley
Quantity in grams – 100
Calories – 354
Total Fat – 2.3g
Total Carbs -73.5 g
Protein – 12.5g
Fiber- 17.3g
4. Rajgira (Amaranth)
This is almost like Quinoa but does not have all the amino acids. This has also got high protein and can be used in many dishes. This is also gluten free.
Nutrition values of Rajgira
Quantity in grams – 100
Calories – 371
Total Fat – 7g
Total Carbs -65.5 g
Protein – 13,56g
Fiber- 6.7g
Quantity in grams – 100
Calories – 354
Total Fat – 2.3g
Total Carbs -73.5 g
Protein – 12.5g
Fiber- 17.3g
4. Rajgira (Amaranth)
This is almost like Quinoa but does not have all the amino acids. This has also got high protein and can be used in many dishes. This is also gluten free.
Nutrition values of Rajgira
Quantity in grams – 100
Calories – 371
Total Fat – 7g
Total Carbs -65.5 g
Protein – 13,56g
Fiber- 6.7g