Grains and Legumes p. 2

Source of fiber and beta-glucans that help lower cholesterol levels and improve gut function. Unique for its high content of B vitamins and minerals such as magnesium and phosphorus.

A source of easily digestible carbohydrates and fiber, millet supports gut health and helps normalize blood sugar levels. It is high in magnesium and B vitamins.

Source of fiber and plant protein, rich in B vitamins and minerals such as magnesium and iron. Unique for its low glycemic index, which helps maintain stable blood sugar levels.

Source of complex carbohydrates and fiber that promotes digestive health and helps maintain blood sugar levels. Contains B vitamins and minerals that support metabolism.

A source of carbohydrates that provides a quick energy boost but has a high glycemic index, which can lead to sharp fluctuations in blood sugar levels. It contains little fiber and vitamins.

A source of antioxidants, B vitamins, and minerals, wild rice is high in fiber and protein, which helps improve digestion and maintain blood sugar levels.

A source of antioxidants, especially anthocyanins, that support heart health and reduce inflammation. Unique for its high content of fiber and minerals that aid digestion and metabolism.

A source of complex carbohydrates, fiber, and antioxidants, brown rice supports heart health and helps control blood sugar levels due to its low glycemic index.

A source of easily digestible carbohydrates, white rice provides quick energy and aids recovery after physical exertion. It is also low in fiber, making it suitable for low-fiber diets.

A source of easily digestible carbohydrates, rich in B vitamins and minerals such as magnesium and iron. Unique for its gluten-free nature, making it ideal for people with gluten intolerance.

Source of plant protein and fiber, uniquely high in antioxidants and rutin, which contributes to improved circulation and strengthening of blood vessels.

A source of complex carbohydrates, rich in B vitamins and minerals such as magnesium and phosphorus. Unique in its ease of preparation and ability to pair with various dishes, making it a versatile side dish.