12 Grains That You Should Add to Your Diet List

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A protein-rich grain that's gluten-free and packed with essential nutrients like fiber, iron, and magnesium. It's versatile and can be used in salads, soups, or as a side dish.

Quinoa

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A staple in many diets, rice comes in various types like brown, white, black, or wild. It's naturally gluten-free and can be enjoyed with stir-fries, curries, or in sushi rolls.

Rice

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This ancient grain is gluten-free and offers a nutty flavor. It's high in antioxidants, magnesium, and fiber. Millet can be used in pilafs, porridge, or baked goods.

Millet

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Rich in protein, amaranth is a gluten-free grain packed with calcium, iron, and fiber. It has a slightly peppery taste and can be cooked as a porridge, added to soups, or used in baking.

Amaranth

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Despite its name, buckwheat is not related to wheat and is naturally gluten-free. It's a good source of protein, fiber, and nutrients like magnesium and antioxidants. Buckwheat flour is commonly used in pancakes, noodles, or as a base for gluten-free baking.

Buckwheat

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This tiny grain is gluten-free and rich in calcium, iron, and protein. Teff flour is often used in Ethiopian cuisine to make injera, a traditional flatbread. It can also be cooked as a porridge or added to baked goods for a nutritious boost.

Teff

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A versatile gluten-free grain, sorghum is high in antioxidants, fiber, and protein. It has a mild flavor and can be used in pilafs, salads, or ground into flour for baking bread and desserts.

Sorghum

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Corn is naturally gluten-free and can be enjoyed in various forms like cornmeal, polenta, or popcorn. It's a good source of fiber, vitamins, and minerals. Corn can be used in savory dishes like tacos, soups, or as a side dish.

Corn

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Originating from Africa, teff is a gluten-free grain rich in calcium, iron, and protein. It has a slightly sweet and nutty flavor.

Teff

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Although technically not a grain, chia seeds are gluten-free and packed with omega-3 fatty acids, fiber, and protein.

Chia Seeds

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Another non-grain option, hemp seeds are gluten-free and rich in omega-3 fatty acids, protein, and minerals like magnesium and iron.

Hemp Seeds

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Gluten-free and high in omega-3 fatty acids, flaxseeds are also rich in fiber and protein. They can be ground into meal and added to baked goods, oatmeal, or smoothies for a nutty flavor and nutritional benefits.

Flaxseeds

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