TOP WHOLE GRAINS FOR WEIGHTCONSCIOUS RUNNERS

AMARANTH Rich in protein and the minerals calcium, iron, magnesium and phosphorus, for healthy bones.

BARLEY More fibre than any other whole grain (8g per 40g serving). It’s also high in antioxidants and minerals (eg magnesium and phosphorus) needed for bone health, plus iron and potassium, which are important for healthy circulation.

BUCKWHEAT Contains relatively high levels of zinc, copper and manganese. Buckwheat also packs muscle-boosting protein, soluble fibre (which improves cholesterol levels) and resistant starch (to boost digestive health).

OATS Research has linked oats with reduced risk of heart disease, type 2 diabetes, some cancers and even asthma. They also offer a good hit of protein and hearthealthy unsaturated fat.

QUINOA One of the few grains that provide a complete protein, quinoa also contains more potassium than any other whole grain (159mg per 180g serving). RICE ( BROWN, BLACK, RED AND OTHERS) An excellent source of carbs, most whole-grain varieties are high in fibre and nutrients such as manganese and selenium, which is important for carbohydrate and fat metabolism.

RYE Contains a unique type of fibre, arabinoxylan. It’s known for its antioxidant activity, fighting inflammation and easing muscle soreness. Research also shows that rye boosts GI health and helps you stay feeling full.

WHOLE WHEAT By far the most common grain used in breads, pasta and other foods, whole wheat has been shown to reduce the risk of stroke, type 2 diabetes, heart disease, asthma and obesity.

WILD RICE Has twice the protein and fibre of other varieties, but less iron and calcium.