The List Of Cereals That Are High In Fiber

The List Of Cereals That Are High In Fiber
The List Of Cereals That Are High In Fiber

On supermarket shelves you will find a whole range of cereals and cereal products staring back at you often with grandiose health claims. . It is a fact however that some cereals have more sugar than fiber and only contains as much nutritional value that is added to them synthetically. Fortunately whole grains are still available for sale and can support good digestion low cholesterol and healthy cardiovascular health through their high fiber content and nutritional density.
Barley (Hordeum vulgare)
One hundred grams of barley contains 16 grams of fiber. Hardly is the fourth most produced cereal in the world but up to 80 percent of buildings are given to livestock or used in making alcohol. It is good source of selenium copper magnesium phosphorus and vitamin B3. The fiber in barley is high in beta-glucan which binds to cholesterol and helps to distinguish it from the body.
Amaranth (Amaranthum blitum)
One hundred grams of Amaranth contains 15 grams of fiber. The name amaranth” comes from the Greek word for “never-fading flower” and was originally grown in Central and South America by the ancient Aztecs and Mayans. The nutritional value of amaranth is astounding with a cup of amaranth seeds providing 60 percent of an adult daily protein needs. It is an excellent source of iron magnesium calcium copper potassium and zinc plus it has folic acid and vitamin C B2 B3 B5 B6 and in much larger quantities than whole wheat.
Oats (Avena sativa)
One hundred grams of oats contains 10 grams of fiber. Oats are one of the common corn grown in the United States and unlike wheat the punching of oat not remove bran or germ preserving nutrients. Oats are a good source of manganese selenium magnesium iron and phosphorus. The fiber in oats also contain beta-glucan -. A chemical that helps to lower cholesterol
Quinoa (Chenopodium quinoa)
One hundred grams of quinoa contains six grams of fiber. It is a good source of magnesium manganese vitamin B2 E iron copper and zinc and is one of the few grains that contains complete protein with all the essential amino acids. One hundred grams of quinoa contains 13 grams of protein. Quinoa is the least allergenic of all grains and is an excellent choice for gluten intolerant or coeliacs.
Wheat (Triticum aestivum)
One hundred grams of whole wheat contains 12 grams of fiber. Refining wheat removes over 60 percent of wheat grain where most of the nutritional value is found. Wholemeal wheat contains great amounts of vitamins B1 B2 B3 B5 B6 E calcium phosphorus magnesium iron and essential fats. Refined wheat which is in white flour contains very little of these nutrients.
Corn (Zea mays)
One hundred grams of corn contains seven grams of fiber. The grains grow in rows and can vary in color from yellow to red pink blue and black. B vitamins found in cereal grains is not easily digestible but when eaten in the form of a tortilla the combination of cornmeal and potash in the tortilla B vitamins available again. Yellow corn is also rich in antioxidants a carotenoid called lutein.”