11.Rye
It was ignored as a weed for centuries, but it became popular because it can grow in cold, wet climates. Rye is unique because it has fiber in both its endosperm and bran. This gives it a lower glycemic index than most other grains. That’s good for people who have diabetes and who need to keep their blood sugar levels stable. Breads made with rye flour often have caraway seeds. So what you may think is the licorice-like rye flavor actually comes from caraway.
12.Whole Wheat
Gluten, the protein that helps bread stretch and rise, is the reason wheat is one of the most widely used grains on the planet. Wheat comes in many different kinds, including red, white, spring, and winter. Many folks steer clear of whole wheat because of its high gluten content. But whole wheat as part of a high-fiber diet can help keep your blood pressure in check and lower your risk of a stroke.
