The following are a variety of grain options you can choose from to make your own MyPlate.
Rye: Most well-known for making breads and cereals. Rye is often characterized as having a tangy and sour flavor, which can help add flavor to items like your favorite sandwich! One other neat thing about rye is that studies have shown rye consumption can help reduce body inflammation.
Corn: Includes items such as whole corn/corn flour, cornmeal, and grits. Many nutrients can be found in corn such as fiber, B vitamins, and iron. Corn is also naturally gluten-free!
Barley: Known for its chewy texture and nutty flavor, barley makes a great addition to your favorite soups and is often consumed as a hot cereal at breakfast. Barley is packed with vitamins like phosphorus and magnesium, which support your bone health.
Rice: Did you know that there are more than 100,000 types of rice in the world today?! Because of all the varieties, the possibilities are endless with mixing and matching to try all the different flavors that rice has to offer. Popular (and easy to find) whole-grain sources include wild rice and brown rice. It’s even gluten-free for those who need to follow a gluten-free diet and also found to be one of the easiest digestible grain foods out there.
Oats: Just like rice, oats also come in several varieties. Some of the more well-known varieties include steel-cut, rolled or old-fashioned, oat groats, and quick or instant oats. According to the Cleveland Clinic, consuming 1 ½ cups of cooked oats has been found to reduce your cholesterol anywhere between 5% to 8%.