In today’s video, I’m answering a question that quite a few of you have asked: what’s the healthiest grain? There is of course no single straightforward answer to that, but I used my scientific expertise from getting my PhD and publishing studies to create a metric that scores grains in terms of how much they help fill in vegans’ micronutrient categories that tend to be lowest (especially wfpb vegans). See the details in the video!
Here’s a link to the video page, or you can watch it below:
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Links mentioned in the video:
Nutrient table
| Grain | My score | Iron | Magnesium | Selenium | Zinc | Fiber | Protein |
| Grits / Polenta | 38 | 9 | 7 | 17 | 5 | 6 | 9 |
| Millet | 43 | 9 | 20 | 3 | 11 | 11 | 13 |
| White rice | 46 | 10 | 6 | 21 | 9 | 1 | 9 |
| Brown rice | 56 | 5 | 20 | 17 | 14 | 7 | 10 |
| Bulgur | 58 | 13 | 25 | 3 | 17 | 27 | 16 |
| Sorghum | 70 | 11 | 32 | 14 | 13 | 10 | 14 |
| Buckwheat | 76 | 8 | 41 | 9 | 18 | 15 | 15 |
| Barley | 77 | 8 | 15 | 39 | 15 | 22 | 12 |
| Quinoa | 81 | 14 | 35 | 9 | 23 | 12 | 16 |
| Oats | 88 | 12 | 24 | 28 | 24 | 13 | 15 |
| Amaranth | 105 | 23 | 44 | 18 | 20 | 9 | 16 |
| Farro | 138 | 11 | 26 | 80 | 21 | 19 | 17 |
| Kamut | 153 | 12 | 25 | 88 | 28 | 17 | 19 |
Miche, Ph.D. 