Food Friday – Healthy Grains



Best Grains To Eat: 

Quinoa: This grain is packed with essential vitamins and protein. It helps maintain a healthy heart and blood sugar and aids in digestion. And it is gluten free!

Millet: This alkaline grain digests easily, eases constipation, high in protein, gluten free and helps lower cholesterol. It is also shows high antioxidant activity.

Buckwheat: This gluten free grain is high in fiber and protein. Contains all the eight essential amino acids and is well known for it’s  disease fighting organic components.

Whole Rye: This high in fiber grain aids in weight loss, prevents gallstones, helps diabetes and heart conditions. It is also high in nutrients and aids in digestion.

Oats: This grain does more than fill you up. It is loaded with good nutrients, reduces cholesterol, good for diabetes, aids digestion and is healthy for your skin.

Bulgur: This grain is anti-inflammatory, a good source of minerals, and is high in fiber. It is also high in protein, low in fat and keeps you fuller for a longer period of time.



  1. Gracie says:

    I have a question about quinoa. On a bag of quinoa that I have, it says on the nutrition label that the serving size is 1/4 cup. But it does not specify whether it is 1/4 cup dry or cooked. Assuming that it is 1/4 cup dry, what amount of cooked quinoa would this make? I’m trying to determine this so that I can meal prep some of this as one of my carbohydrate sources on the Muscilicious program.

    Thank you for your time :)

    • Anna says:

      Hi Gracie,
      It’s the same as rice. The bag is talking about 1/4 cup dry which equals 1/2 cup cooked. :)
      All the best!
      Anna, CPT, FF Specialist

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