3.Barley
This soup staple is one of the oldest grains in humanity. Ancient Egypt prized it so much that they buried mummies with barley necklaces. Barley has the most fiber of all the whole grains. That includes a soluble fiber called beta-glucans that keeps cholesterol low and bolsters your immune system. Whole grain and hulled barley pack more antioxidants, vitamins, and minerals than the pearled version.
4.Oats
The oats in your breakfast bowl are the seeds of oat grass. Most kinds are flattened and steamed so they cook quicker. Oats have lots of fiber to keep you feeling full longer. They’re not low in carbs, but they can help keep your blood sugar and insulin in balance. Oats are sweeter than other grains. But they work well in savory dishes, too. Toast them and use oats in place of arborio rice in risotto.
