What is corn? Corn is a type of grass grown for its edible "fruit", more commonly known as grain.
Cereals are widely cultivated and provide more nutrients than any other crop, both directly for human consumption and indirectly for animal feed.
In its natural state, grains are rich in vitamins, minerals, carbohydrates, fats, and proteins. Buckwheat and quinoa are often confused as a group of grains, but the truth is that these are plant seeds. But since their culinary uses are similar, it is included in this list
1. Wheat
Wheat, is one of the most used grains, and its species (durum wheat, spelled, etc.) is an important source of carbohydrates.
Whole wheat consists of three parts of the grain: bran, kernel and endosperm.
Natural nutrients and fiber can be preserved. That's why whole wheat is rich in nutrients and, when eaten regularly, can help protect you against chronic diseases, such as heart disease and stroke, certain types of cancer and type 2 diabetes.
With some grains, gluten (the protein in wheat) can cause celiac disease.
As an ingredient, wheat is very versatile: it makes up the majority of our daily bread and is available in the form of pasta, couscous, semolina and bulgur.
2. Ground oats
Hulled barley is a popular grain, although it is hulled but it is a good source of some nutrients, it is not as useful as unhulled barley, which has only been stripped of the outer husks.
But oats are a source of soluble fiber called beta-glucans, which appear to affect nutrient metabolism by suppressing appetite and improving insulin. Like wheat, barley is a grain that contains gluten and is therefore not suitable for people with celiac disease
3. Maize
It is one of the most used cereals in the world.
In addition to being a source of vitamins, minerals and fiber, corn provides plant-protecting chemicals including carotenoids, lutein and zeaxanthin.
In fact, corn provides more of this type of plant protection than most other grains.
A diet rich in these types can reduce the risk of heart disease, cancer and obesity, and protect against vision loss.
4. Millet
5. Oats
Oats are rich in prebiotic fiber, including beta-glucan, a soluble fiber.
Prebiotic fibers act as a fuel source for gut microbes and in doing so stimulate their growth and activity, allowing them to crowd out less desirable pathogenic microbes.
Prebiotic fibers are important for supporting a healthy gut environment, maintaining good bowel function, and reducing inflammation.
6. Rice
Rice has one of the most important food nutrients in the world, as more than half of the world's population depends on it. Usually boiled or dried, it can also be ground into gluten-free flour.
Brown rice retains the bran layer and therefore contains antioxidants called flavonoids, including apigenin and quercetin. This immunity plays an important role in protecting against diseases.
7. Rye/Barley
Rye is rich in ignans, plant compounds associated with various health benefits, including reducing the risk of heart disease, menopausal symptoms, osteoporosis and breast cancer.
Studies confirm that bread made from 100% rye has a lower blood sugar effect than the same wheat bread and, therefore, is likely to keep you healthy for a long time.
8. Millet
As unknown to most of us, sorghum is the fifth most widely produced grain in the world.
It is gluten-free and can be cooked like rice, ground into flour, or popped like popcorn.
In its composition, it is nutrient dense, low in fat and high in fiber.
Millet is a better source of magnesium than wheat and is rich in plant nutrients, including flavonoids, phenolic acids and tannins.
These plants are known for their health effects, including anti-infective, detoxifying and anti-diabetic drugs.
9. Triticale (hybrid grain)
Due to the split between wheat and rye, this gluten-containing grain has more protein than its peers. It has more minerals and vitamins.
Its amount of gluten being lower than that of wheat, it is good to mix it with wheat flour to make bread.
10. Buckwheat
Buckwheat has an impressive ntioxidant, better than many grains, including barley and wheat.
It contains plant compounds such as rutin and is one of the food sources of d-chiro inositol, which can help control blood sugar levels.
Despite its name, buckwheat is a seed rather than a grain. Buckwheat is naturally gluten free.
11. Quinoa
Quinoa contains a large concentration of chemicals produced by plants that fight infection, which makes it potentially useful for preventing and treating diseases.
Quinoa is low in heart-healthy omega-3 fatty acids and, compared to regular grains, is high in monounsaturated fats.
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