Healthiest Grain for Vegans: 14 Grains, Ranked | Whole Food Plant Based

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[marty]

Kamut is just a brand name for US-grown Khorasan wheat (you can buy it online). This is a tetraploidal wheat, similar to farro (modern wheat is hexaploidal). Seems like a lot of the high scorers are different types of wheat. Kamut is particularly high in protein as noted in the video, but the gluten (type of protein) content is not particularly high. I mostly buy the flour and use it for bread making, but I will mix it with bread flour (hard red winter or spring wheat) or else add some gluten to get a better rise. It has a yellow color and gives bread a nutty taste.

[psgrenier]

Question for you (to research and share): since organic is more expensive, it would be useful to know which grains, seeds and vegetables typically have low pesticide levels even when not organic. Thanks.

[nm]

Great video and such helpful information. You and the knowledge you share with your viewers makes you the Gem of YouTube! So, so glad I came across your channel. Right to point, no gimmicks, just science-based information. Thank you Miche!

[trinitechy]

I would like to suggest looking at teff

[Kombaiyashii]

Hey. I'm surprised you're such a small channel for being so informative. I came across your channel from your fat loss and pesticide video. I was wondering if you could look into if there's anything we can take herbally to help detox these pesticides out, such as heavy metal detox or anti-oxidants etc. Subscribed!

[jaybird]

I’m a big fan buckwheat but I ordered some kumut because of this video!

[stephikarolyi]

I really do adore your channel. You present such useful and in depth information.

[askme]

Kamut the ancient wheat rediscovered from a pyramid is great. Lately I have had trouble finding them in retail packages. I just cook it in a pressure cooker and add steamed veggies and spices. By itself Kamut has a nutty flavor. If others are finding reliable retail sources, please share…100 lbs sacks are just too much for me.

[JohanFitFoodie]

Very interesting overview, oats and quino are definitely staples. Great comparison! Will certainly try the slightly more "unusual" ones like amaranth 😊

[bjl]

Great research. What about Teff? Also, could you research ways to drain o reduce the oxalates without them getting mushy?

[edumorphology]

Khorasan is the grain, Kamut is a trademark on a specific “cultivar” 😮— a carefully managed subset of khorasan. It is very similar to Farro or Barley — a curiously nutty note as you chew. The grain itself is a little bit smaller and cooks faster. Khorasan is a little more buttery and less chewy. They could all be used interchangeably in a recipe that keeps the grain whole. Khorasan is less widely grown so the little bags they come in are slightly more expensive. And in American grocery isles I have never seen large bulk bags or free bulk containers — making barley the most affordable of the three if you shop like a Costco shopper. If you go to the market and get what you need for one or two meals, I would go for Khorasan and even go more for Kamut Khorasan. It just tastes womderful. Of all the grains you went through here it is definitely the tastiest. You left out Teff, which is actually a really great morning porridge that is way more nutritious than oatmeal. Ethiopians do crazy awesome stuff that I haven’t learned, but you can eat it like outmeal, thicken soups, or even eat it as a side.

[omegaomtv]

Love the Vegan For The Planet T-shirt! ITs the only way to convert meat-eaters to a vegan diet, because Vegan for the animals doesn't seem to work on them. At least the animals will benefit anyway.

[nickiealtieri-enochs]

Farro, bulgur and quinoa have been my go to grains, but now I'm going to incorporate kamut and amaranth. Thanks for the great info! 👍🏼

[dominik.weissenseel]

When talking about farro, there seem to be 3 distinct types of grain that are colloquially referred to as farro: Spelt, Emmer and Einkorn. Which one are you talking about in the video?

[sofia-kfrh]

Very insightful video! I'm definitely going to eat more farro and kamut and I'm going to try amaranth.
A similar video about nuts/seeds would also be interesting

[FoggyMom]

Hi, what is your PhD in? Thanks for all the info on grains!!

[thomaspomeroy]

this is odd because Dr. Greger really thinks millet is very, very good for you. Yet you have millet even under white rice? Is there a reason?

[harrygoldhagen]

Terrific, Miche! It's so nice to find someone who actually knows and discusses the quality scientific studies. I'm curious about whole wheat groats vs bulgar vs whole wheat pasta. Any notion about how these differ by micronutrients? Similarly, whole oat groats vs rolled or cracked oats? And I'm wondering about chia -- is it a grain, a bean, a seed? I mix it in with my oatmeal for some variety.
As for the Mediterranean diet, the Plant Chompers channel has some very nice descriptions of the scientific studies from the 1950s and 60s -- I think it's the seven countries study? -- that shows how the Mediterranean diet was better than all the others in terms of cardiovascular diseases.
Keep up the great work!

[perrydimes]

I had forgotten I watched this video a long time ago, early in my transition to WFPB (been vegan for 6 years, though). It might have influenced me to try some more grains.

I'm not a fan of the texture of quinoa (I've tried!) so amaranth is not something I'd try. But I am a big fan of farro. I've recently been trying to get into kamut, it's similar to farro and way chewier. What I've found works best is to cook it like beans -- 45 minutes on high in the instant pot. I've also made it in a simple rice cooker many times (most grains you can do that, but oats don't work so well in my experience...)

As for how to use these alternative meals my favorite meal is a whole grain salad (?) I'm not sure what to call it. It involves mixing whatever kind of bean you like and kamut, my preferred is chickpeas -- and again it's similar cooking time. I like to add in lentils and tofu as well. Finally, bake everything at 400F for 30-45 min and toss with some kale. For dressing a tablespoon of tahini or peanut butter and hot sauce is good enough for me, but I'm not completely low fat or anything.

Honestly I was surprised to learn most whole grains are actually comparable to beans in protein, btw.

[tuna]

Hi Miche!
I googled farro, and it says that farro is a group of three species of wheat: spelt, emmer, einkorn.
When you refer to farro, which one are you specifically talking about?
Thanks