| Goal | Try | Notes | | Lower cholesterol | Barley, oats | Contain beta-glucans, shown to lower heart disease risk. | | Increase iron intake | Teff, amaranth, quinoa | Pair with vitamin C–rich foods to maximize iron absorption. | | Add complete protein | Amaranth, quinoa | Rich in the amino acid lysine. | | Boost calcium intake | Teff, amaranth | Contain significantly more calcium than other grains. | | Avoid gluten | Teff, amaranth, quinoa (oats may be cross-contaminated with other grains) | Appropriate for gluten-sensitive individuals. | | Improve overall health and reduce disease risk | A variety of whole grains | Eat at least three servings each day. | |
|
