Whole grain protein is a healthier alternative to animal protein, containing essential amino acids and important vitamins and minerals. Whole grains are also rich in disease-fighting phytochemicals and antioxidants, reducing the risk of heart disease, stroke, cancer, diabetes, and obesity. Quinoa is a complete protein and a great source of fiber, easily incorporated into meals.
Protein is one of three types of energy foods. Nutritionally necessary for good health, protein is derived from amino acids, including the 10 essential amino acids that the human body cannot produce. Protein-rich foods are commonly known to be derived from animal products, but many nutritionists consider plant proteins to be just as healthy. As the name implies, whole protein is a protein that comes from whole grains, grains that have not been refined, milled, or ground into what is basically a powder. These grains are healthier because they contain more fiber and important vitamins and minerals, and can be an excellent source of protein.
Whole grain protein contains virtually no fat, especially unhealthy saturated fat, compared to animal protein. For example, a 6-ounce (170-gram) grilled steak is high in protein with 38 grams of protein, but also contains 44 grams of fat, 16 of which is saturated. An identically sized serving of a whole grain protein may contain only a third of the protein, but has less than 1 gram of fat.
Whole protein not only contains the essential amino acids found in protein, but whole grains are also healthier on their own. Whole grains are rich in vitamins B and E, magnesium, iron, and fiber. These grains contain the disease-fighting phytochemicals found in fruits and vegetables, and are rich in valuable antioxidants not found in even the most nutrition-dense fruits and vegetables. Medical research suggests that the cumulative effect of consuming whole grains results in a significantly lower risk of heart disease, stroke, cancer, diabetes, and obesity.
Whole grains are healthier and higher in protein than refined grains because when a grain is not whole, at least 15 key nutrients can be lost in processing, and 25 to 80 percent of a grain’s protein is leached out. There are three parts to whole grains: the bran, the endosperm, and the germ. Refining typically removes the bran and germ, but this process also removes the natural rich, nutty, and earthy flavor of the whole grain. The endosperm, which acts as the food supply for the smaller germ, contains some protein and nutrients, but the endosperm is made up mostly of starch. The bran, which is the multi-layered outer skin of the grain, is important for both its B vitamins and fiber, but it is the heart of the grain, the germ, which is rich in vitamins, minerals, and especially protein.
Common grains like corn, rice, oats, wheat, and rye can all be whole grains. So can barley and the less common but equally nutritious sorghum and spelt. One of the grains that is richest in whole protein is quinoa. It is considered a complete protein, which means that it contains all the essential amino acids.
A 1-cup (237 ml) serving of cooked quinoa provides 18 grams of protein and 9 grams of fiber. Quinoa is easily digestible and gluten-free. After being rinsed and drained, it can be cooked like pasta or rice. It can be made into a hot breakfast cereal, like oatmeal, incorporated into salads, or added to baked goods.
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