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5 healthy grains that help you build muscle



This could be the most exciting era for carbohydrates since the invention of sliced ​​bread.

Last year, whole grains landed on the list of recommendations for the prevention of colorectal cancer. The evidence showed that three servings a day reduced the risk of disease by 17 percent and were stronger than just fiber intake alone. A Cornell researcher found that whole grains contain high levels of antioxidants that cause war and age-causing free radicals. And a study published this year in the European Journal of Clinical Nutrition found that every serving of whole-grain drinks people consumed was 9 percent lower for overall mortality ̵

1; and the more they ate less probably that they would die.

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Oh, and if you are looking for protein? Cereals have also covered there. "The bran and germ of whole grains provide healthy fats, vitamin E, and up to 6 grams of protein per serving," says Kelly Toups, RD, director of nutrition at the Oldways Whole Grains Council.

It is important to go out there from your usual wheat and oats. "When we tell people to eat more vegetables, they do not just think about carrots," she says. "But grains do not open up the entire spectrum – and they all have something different to offer."

Here are five to try.

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1st Amaranth

Toups calls this" pseudograin "because it comes from a different biological family than Wheat: Amaranth has a nutty taste reminiscent of brown rice, and its small, seed-like granules can be popped like popcorn.

Protein per cup: 9 grams

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2. Buckwheat

This grain looks a bit like lentils and tastes slightly bitter like hops, but buckwheat contains more fiber than oatmeal and is naturally gluten-free. You'll often see it turn into mush, but you can also grind it into flour ,

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Protein per cup: 6 grams

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			<span class= Getty Images Karisssa [196590] 10] 3. Teff

These poppy seeds are available in various colors and their flavor deepens with their color Teff contains most of the calcium in each grain, about 120 mg per boiled beaker, and the grain is also consistent in strength, sweeter, lighter Taste and small size make it ideal for sprinkling salads.

Protein per cup: 10 grams

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4. Triticale

No, it's not an experimental indie rock band, it's a grassy crop that's a mixture of wheat and rye. Protein per cup: 13 grams

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5. Wild rice

Easily recognizable by the long, dark, needle-like grains, wild rice has the suspicion of having a particularly large number of antioxidants, more than thirty times as much as white rice. It's tough and fragrant on its own, it's perfect for pilaf.

Protein per cup: 7 grams

Bonus Tip: Cool Your Grains!

While grains tend to be more durable than, say, a strawberry, they taste even better when fresh (the same goes for wholegrain flours). This is because their outer layer, known as the germ, contains healthy oils that turn rancid over time. Most cereals will stay around six months and flour for about half of that time, but if kept in the refrigerator, this will be extended by one to two months.


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