Eating fewer refined grains and more whole grains has many potential benefits, like helping lower inflammatory markers in the blood and promote weight loss. But if you’re tired of brown rice and whole wheat bread, diversify your wholegrain portfolio. These varieties from around the world pack a nutritious, flavorful punch.
Popular among Italian cooks, this member of the wheat family has a texture similar to brown rice but with a nuttier flavor, and it contains three times as much fiber. It contains gluten, so people with celiac disease or gluten sensitivity should leave this one on the shelf, but some say they find farro easier to digest than other forms of wheat.
IN THE KITCHEN: Use farro in soups, salads, stuffings or to bulk up a pot of chili. It also makes a good base for grain bowls.
A staple in Middle Eastern cuisine, freekeh (pronounced FREAK-eh) is wheat (so, yes, it does have gluten) that is harvested while still immature, then sun-dried and roasted for a delicious, smoky flavor and chewy bite. It contains an impressive 7 grams of protein and 8 grams of fiber per 1/4 cup dry serving.
IN THE KITCHEN: Cracked freekeh cooks faster than whole. It can be used in soups, stir-fries, pilafs, tabouleh and veggie burgers, and sprinkled over Greek yogurt.
Teffhails from Ethiopia, where it’s a dietary anchor. Thi