Superfood quinoa has been gaining popularity around the world as a healthy alternative to protein or rice — but what are the benefits of other grain alternatives?

According to the Dietary Guidelines for Americans, adults should be eating 3 to 5 servings or more of whole grains every day. We’ve listed some delicious, trendy ways to fill these requirements, which also promote weight loss and benefit your diet in additional ways.

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This superfood cooks quickly and is packed with protein and dietary fiber. Medical Daily previously reported that quinoa also contains magnesium, phosphorous, potassium, lysine, manganese, and iron.


This ancient grain is an excellent source of fiber, protein, vitamins, minerals and antioxidants. According to Authority Nutrition, it is a much healthier substitute for other refined grains and offers weight loss benefits.


Pearl barley has a lot of fiber and some resistant starch, Health reported. The latter is a healthy carb that boosts metabolism and burns fat.

“Barley contains a whopping 6 grams of belly filling, mostly soluble fiber that has been linked to lowered cholesterol, decreased blood sugars and increased satiety,” Lisa Moskovitz, RD, CDN, told Eat This, Not That!


This ancient grain is rich in heart-healthy omega-3 fatty acids, Eat This, Not That! reported. Kamut is also high in protein and low in calories.

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Compared to white rice, this whole grain counterpart is more hearty and is bursting with fiber. According to Health, brown rice is also low-energy-density food, which means that it has few calories but is heavy and filling.

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