GoodRx for Healthcare Professionals10 High-Protein Grains — and How to Add Them to Your Diet, According to a Dietitian

High-protein grains provide essential nutrients while helping patients meet their daily protein requirements. This comprehensive review examines 10 distinct grain varieties, their nutritional profiles, and clinical implications for dietary recommendations. The analysis focuses on protein content, fiber levels, and micronutrient composition, offering practical insights for patient dietary counseling.

Key Points:

• Wheat berries lead protein content at 18g per cup (cooked), followed by whole farro (11g), and amaranth (9g), providing alternative protein sources for patients requiring increased intake
• Complete protein sources like quinoa contain all nine essential amino acids, making them valuable recommendations for plant-based diets
• Clinical protein requirements range from 0.8g/kg/day for sedentary adults to 1.6g/kg/day for physically active individuals, with higher needs for specific populations including athletes, elderly, and pregnant patients
• High-fiber content in options like hulled barley (11g/cup) supports blood sugar management and cardiovascular health
• Several options (amaranth, quinoa, millet, sorghum) are gluten-free, expanding dietary choices for celiac patients

A high intake of whole grains was associated with reduced risk of coronary heart disease, cardiovascular disease, total cancer, and all cause mortality, as well as mortality from respiratory disease, infectious disease, diabetes, and all non-cardiovascular, non-cancer causes. Reductions in risk were observed up to an intake of 210-225 g/day (seven to seven and a half servings/day). (The BMJ)

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