Which whole grains have you introduced into your diet? With so much focus placed on wheat, the other important grains are often overlooked. Virtually every scientific study on nutrition focuses or supports the health benefits of whole grains on the body. Below is a list of 10 alternative grains to whole wheat that you should consider adding into your regular diet.

Bulgar

Bulgar which is commonly added into dishes in the Mediterranean culture is high in fiber and protein. And, the grain is low in calories and low in fat, attractive to many who are trying to maintain their weight. The high fiber content works to promote a healthy gastrointestinal system.

Bran

Bran works to promote heart heath, to prevent the formation of Type 2 diabetes and to regulate the gastrointestinal system. Bran is one of the most commonly ingested grains as it is regularly added to common household cereals.

Millet

Most people only associate millet with birdseed, although this small grain can be used in a variety of cooking techniques for regular household meals and it offers multiple health benefits. Some of these health benefits include heart disease protection, repair of bodily tissues, lowering the risk of Type 2 diabetes, prevention of gallstones and a reduction in the risk of heart disease.

Cornmeal

Cornmeal offers a variety of health benefits including improved cardiovascular health, improved lung health, improved memory and support for energy production in the body even when the body is under stress.

Rye

Although rye offers numerous health benefits, it is rarely given premium shelf space in US groceries. Some of the health benefits of rye include the promotion of weight loss, prevention of gallstones, lowering the risk of Typ2 diabetes, promotion of gastrointestinal health, cancer prevention and a reduction in the risk of heart disease.

Buckwheat

Buckwheat is a common household food in Asian countries, promoting a variety of health causes. But, it is less common in the Western parts of the world. Some of the health benefits of adding buckwheat into your diet include a reduced risk of cholesterol, lowering high blood pressure, reducing the risk of diabetes, prevention of gall stones and the prevention of heart disease.

Quinoa

Quinoa is not well known but is considered to be the ‘gold of the Aztecs’ as it provides the body with so many health benefits. Quinoa is actually an amino acid rich protein and relatively new to the food market in comparison to the other grains. Some of its health benefits include migraine relief, increased cardiovascular health, prevention of heart disease and antioxidant protection.

Brown Rice

Brown rice is considered to be one of the healthiest foods in the world. When added into the diet, some of the health benefits captured include improved energy function, antioxidant protection, weight management and reduced cholesterol.

Oats

Oats have been scientifically proven to reduce cholesterol in those who add it into their daily diet. The other health benefits of oats include antioxidants that can reduce the cardiovascular disease, can enhance immune system function, and can work to stabilize blood glucose which is beneficial to those who are suffering from diabetes.

Barley

Barley is a common cereal grain described as having a nutlike flavour combined with a pasta like texture. While barley is commonly known as an ingredient in beer, it is also found in many household cereals. The health benefits of barley are extensive. The high fiber content of the grain works to improve regularity, to increase intestinal protection and to lower cholesterol. The niacin, a B vitamin, content helps to improve cardiovascular function and to protect against heart disease.