7 Grains That Are Good Sources of Protein

Grains, often associated with carbohydrates, are the body’s preferred source of fuel. Yet, these humble staples, such as wild rice, kamut, and quinoa, offer more than just energy. They contain a surprising amount of plant-based protein and a wealth of other essential nutrients, making them a valuable addition to your diet. In this comprehensive exploration, we will delve into the world of grains, uncovering their nutritional prowess, and shedding light on the role they can play in enhancing your overall health and well-being.

The Nutritional Value of Whole Grains

Whole grains encompass a broad category of nutrient-dense foods. Unlike their refined counterparts, whole grains retain all parts of the grain kernel—the bran, germ, and endosperm. This means they are rich in fiber, essential vitamins, minerals, and, surprisingly, protein. Here’s a breakdown of the nutritional benefits of these unassuming grains:

1. Carbohydrates as Fuel: Carbohydrates are the body’s primary source of energy. Grains like wild rice, kamut, and quinoa provide high-quality carbohydrates that your body can efficiently convert into fuel for all its functions.

2. Fiber for Digestive Health: Whole grains are abundant in dietary fiber—a non-digestible carbohydrate critical for maintaining a healthy gut. Fiber promotes regular digestion, helps manage blood sugar levels, and contributes to lower cholesterol levels.

3. Vital Nutrients: Healthy sources of carbohydrates like whole grains are also packed with essential nutrients. They are rich in B vitamins, iron, and even plant-based protein. These nutrients play crucial roles in various bodily functions, including metabolism, red blood cell formation, and immune support.

4. Protein for Growth and Repair: Proteins are the building blocks of life, necessary for the development and maintenance of bones, muscles, and skin. While grains don’t provide protein in the same quantities as animal products, they can still contribute significantly to your daily protein intake.

Now, let’s explore seven remarkable grains that can infuse your diet with a notable dose of plant-based protein:

1. Quinoa: A Protein Powerhouse

Although technically a seed, quinoa stands tall as a high-protein whole grain. This fiber-rich, gluten-free superfood has been a dietary staple in South America for centuries. Its mild flavor and nutty texture make it incredibly versatile. You can use quinoa as the foundation for vegetarian grain bowls, toss it into leafy green salads, or enjoy it as a breakfast porridge topped with nuts, seeds, and fresh fruit.

Per cup of cooked quinoa, you’ll find:

• Calories: 222
• Carbohydrates: 39 grams (g)
• Fiber: 5 g
• Protein: 8 g
• Fat: 5.5 g

2. Wild Rice: A Nutrient-Rich Delight

Whole grains like brown and wild rice are celebrated for their fiber content, but wild rice takes it a step further by offering more protein and fewer carbohydrates than conventional rice varieties. Beyond protein, wild rice is a rich source of B vitamins, calcium, iron, magnesium, potassium, phosphorus, and zinc.

For a delectable side dish, consider tossing cooked wild rice with toasted pine nuts and plump raisins.

Per cup of cooked wild rice, you’ll find:

• Calories: 166
• Carbohydrates: 35 g
• Fiber: 3 g
• Protein: 6.5 g
• Fat: 0.5 g

3. Kamut: The Ancient Grain

Kamut, trademarked for khorasan wheat, is renowned for its higher protein content compared to common wheat varieties. It is grown following strict regulations, always organic, non-GMO, and free from hybridization with other wheat forms. Kamut grains are slender and long, with a dense texture, making them ideal for adding substance to soups, stews, and casseroles.

Per cup of cooked kamut, you’ll find:

• Calories: 227
• Carbohydrates: 47.5 g
• Fiber: 7 g
• Protein: 10 g
• Fat: 1 g

4. Teff: The Ethiopian Gem

Teff, a staple grain in East African countries like Ethiopia, comes in different colors, with the reddish-brown variety boasting higher iron content. Teff is renowned for its high fiber content and low glycemic index, making it an excellent choice for stabilizing blood sugar levels, particularly for those with insulin resistance or type 2 diabetes. It’s also gluten-free, catering to individuals with celiac disease or gluten sensitivity.

Teff flour serves as the base for injera, a spongy bread widely consumed in Ethiopia, as well as in pastas and porridges.

Per cup of cooked teff, you’ll find:

• Calories: 255
• Carbohydrates: 50 g
• Fiber: 7 g
• Protein: 10 g
• Fat: 2 g

5. Amaranth: The Pseudo-Grain

Amaranth, like quinoa, is considered a “pseudo-grain” because it’s technically a seed but often categorized as a whole grain. This reddish plant comes in various varieties and has shown potential benefits in managing conditions such as heart disease, type 2 diabetes, and celiac disease (due to its natural gluten-free status). Its richness in antioxidants further enhances its appeal.

Apart from antioxidants, amaranth contains B vitamins, copper, zinc, and manganese.

Once cooked, amaranth transforms into a creamy puree-like consistency, making it a versatile ingredient for various recipes.

Per cup of cooked amaranth, you’ll find:

• Calories: 251
• Carbohydrates: 46 g
• Fiber: 5 g
• Protein: 9 g
• Fat: 4 g

6. Farro: Hearty and Chewy

Farro, derived from wheat, boasts a hearty texture and satisfyingly chewy bite. Unlike delicate grains, farro holds its shape well in soups and stews, making it an excellent addition to hearty dishes. It’s also perfect for grain salads, pairing wonderfully with fresh herbs, cucumbers, tomatoes, or a combination of caramelized onions, toasted walnuts, and dried cherries.

Per cup of cooked farro, you’ll find:

• Calories: 200
• Carbohydrates: 41 g
• Fiber: 4 g
• Protein: 8 g
• Fat: 0.5 g

7. Sorghum: The Gluten-Free Option

Naturally gluten-free, sorghum is rich in polyphenols, antioxidants that have been linked to various health benefits. This grain can be cooked to resemble globe-like grains, closely resembling Israeli couscous. It can also be popped like popcorn, and sorghum flour is a valuable ingredient for gluten-free baking.

Per quarter cup of raw sorghum, you’ll find:

• Calories: 170
• Carbohydrates: 36 g
• Fiber: 8 g
• Protein: 4 g
• Fat: 0.5 g

Determining Your Protein Needs

The optimal level of dietary protein intake remains a topic of debate. The recommended dietary allowance (RDA) for protein suggests approximately 0.36 g of protein per pound of body weight. This translates to around 54 g of dietary protein daily for a 150-pound person.

However, experts often argue that the RDA for protein is too conservative, emphasizing that individual protein needs depend on age, activity level, health goals, and medical history. Athletes, pregnant individuals, and those with certain medical conditions may require more or less protein.

Working with a registered dietitian is the most reliable way to establish your specific daily protein intake requirements, tailored to your unique circumstances.

In Conclusion: Embracing Grains for Protein and Nutrition

While grains may not match the protein content of animal products like red meat, poultry, or fish, they still contribute significantly to your daily protein intake. These nutrient-dense grains offer a myriad of health benefits beyond protein, from fiber and antioxidants to essential vitamins and minerals.

Incorporating grains like quinoa, wild rice, kamut, teff, amaranth, farro, and sorghum into your diet diversifies your nutrient intake and supports overall health. Whether you’re a vegetarian looking to enhance your protein intake or simply seeking to incorporate more wholesome grains into your meals, these grains have much to offer.

In summary, grains are not merely the staple carbs of our diets; they are nutritional powerhouses that deserve a prominent place on our plates. By harnessing their protein and nutrient potential, you can embark on a journey to better health, one delicious grain-based meal at a time.