TOP WHOLE GRAINS FOR WEIGHTCONSCIOUS RUN­NERS

Runner's World (UK) - - Weight Loss -

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.

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