Grains have been a prominent part of the human diet for thousands of years. They are not recommended for a low carb diet but they are known to provide adequate nutrition. Eating whole grains is connected with various benefits, which include a lower risk of diabetes, heart disease, and high blood pressure.
They are part of a staple diet in most countries and tend to provide more food energy worldwide than any other food group, by far.
Brown Rice: They contain dietary fiber which aids in reducing the risk of death due to heart disease. High levels of magnesium present in brown rice prevent brain stroke. It helps the body in forming new cells and also prevents certain birth defects. About ½ or 1 bowl of cooked brown rice can be included in daily meals.
Oats: They are a full meal of nutrition. They are gluten-free and are packed with essential vitamins, minerals, fibers, and antioxidants. They help quite a lot in losing weight, lowering blood sugar levels, and reducing heart disease risk. 100 grams of oats in a day is recommended to stay fit.
Quinoa: Along with being gluten-free, quinoa is one of the few plant foods that contain adequate amounts of all nine essential amino acids. It is a rich source of fiber and is also packed with magnesium, vitamin B, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants. Having quinoa controls blood sugar levels and also helps in forming red blood cells. Consuming ½ – 1 cup of cooked quinoa, every meal is proved to be beneficial.