Healthy Grains

It’s All About The Grains!

The majority of grains should be whole grains, such as wheat, oats, rice, rye, barley, and corn. These grains are best consumed in whole, minimally-processed forms, because refining and processing can remove many valuable nutrients, including vitamins, minerals, and fiber.

All our lunch specials are paired with the right grains that will energise you and prevent the dreaded afternoon lunch slump. Check out the list of healthy grains that the Atmastel kitchen is focusing on.

Grains List



Quinoa is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in the prevention and treatment of disease. Quinoa contains small amounts of the heart healthy omega-3 fatty acids and, in comparison to common cereal grasses has a higher content of monounsaturated fat. As a complete protein, quinoa contains all nine essential amino acids – including the elusive lysine and isoleucine acids, which most other grains lack. Naturally high in dietary fibre, quinoa is a slowly digested carbohydrate, making it a good low-GI option.


Farro serves as a natural source of complex carbohydrates. It has complex carbohydrates like cyanogenic glucosides that stimulate your immune system and regulate blood sugar. Farro also helps reduce cholesterol. One cup of Farro has close to 8 grams of cholesterol-lowering fibre, which is easily four times that of brown rice. Farro contains twice the protein of regular wheat. It also contains a generous amount of dietary fibre, in fact, better than many other grains. Farro has essential minerals like magnesium and zinc. Apart from these nutrients, Farro is also replete with phytonutrients and antioxidants. Farro contains gluten, but the gluten is easy to digest.


Couscous is full of nutrients that your body needs. Couscous is rich in vitamins and minerals like calcium, phosphorus, selenium, potassium, magnesium, folate among others. With all these nutrients, it will strengthen your bones, muscles, and immune system. Eating couscous can also help improve your blood circulation. When planning a nutritious meal plan, couscous is a perfect example of carbohydrate-rich food, providing 12 % of your RDA in a single cup.

Brown rice

Brown rice, unlike white rice, still has the side hull and bran. The side hulls and brans provide “natural wholeness” to the grain and are rich in proteins, thiamine, calcium, magnesium, fibre, and potassium. For those trying to lose weight or those suffering from diabetes, it can prove a healthful staple given its low glycemic rating which helps reduce insulin spikes.

So what is your favourite grain? Head down to Atmastel during lunch time and try out all our healthy lunch selections. For reservation or enquiries  book your table here or call us at 6581 0085.

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