Whole Rye
According to nutritional research from the nonprofit Organic Center, rye has more nutrients per 100-calorie serving than any other whole grain. It has four times more fiber than standard whole wheat and provides you with nearly 50 percent of your daily recommended amount of iron. The problem is, most rye and pumpernickel (made primarily from rye) bread in this country is made with refined flours. Be persistent; look for “whole rye” topping the ingredients list to get the healthy benefits.
Extra: How to Grow Your Own Healthy Grains
Photo: (cc) Kristen Taylor/Flickr
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