We know that grains are a major source of protein. Though grains are mainly carbohydrates, many whole grains are packed with plant-based proteins, that improve digestion, muscle health, and bone health. Protein makes people feel full for a long time. It manages blood sugar and keeps energy levels high and constant. Whole grains are rich in fiber and prebiotics, that is good for gut health.
A US-based dietician, Megan Hilbert says that whole grains are packed with vitamins and nutrients such as folate, iron, B vitamins, and zinc. These nutrients work differently in metabolism, nervous system functioning, and energy levels. A study shows that consuming whole grains can lower the risk of type 2 diabetes, heart disease, and cancer. She suggests that these six high-protein grains are must-haves in one’s pantry.
Quinoa is the most popular grain on the list, that is gluten-free. It equals over 8 grams of protein per cup cooked. It has a major role in cellular function and energy and can be easily to swapped into rice-based food. It can be used as a base for grain salads and can be added to vegetable soups for a protein punch.
Wild rice is a wild-grown grass that has a nutty flavor. It offers 6.5 grams of protein per cup cooked and also contains manganese, phosphorus, and zinc.
Amaranth can be eaten with cereals and granola offering 9 grams of protein per cup cooked. It has the amino acid lysine also. Eat it as a salad base or porridge.
Sorghum offers 20 grams of protein each 1 cup cooked and has iron, Vitamin B, magnesium, potassium, and fiber. The gluten-free grain has a chewy texture which is a staple food in India and Africa.
Teff offers 10 grams of protein in each cup cooked. It contains vitamin B6, calcium, iron, zinc, magnesium, and fiber. It can be incorporated in veggies burgers, polenta, and casseroles.
An ancient grain, Farro is quite popular in the Mediterranean region containing iron and fiber. It offers 12 grams of protein per cup cooked.