Nutrition Tier Lists: Grains

Historically one of the pillars of nutrition and one of the worst victims of the modern culinary world, grains are a fascinating food group. While in the past they were solely responsible for the survival of many peoples, these days there are so many other, possibly better ways to reach your daily caloric intake. And while breads, pastas and pastries aren't leaving dinner table anytime soon, I think we all recognize that eating too much of them is not only detrimental but also concerningly easy.
The question becomes, if this the fault of the grains themselves or the ways they've been twisted into the products we see on the shelves.
All nutrient data is pulled from the USDA's National Nutrient Database for Standard Reference.
Introducing: Grains - 0:00
Amaranth - 3:07
Barley - 4:23
Buckwheat - 5:06
Bulgur - 5:59
Corn - 6:22
Einkorn - 7:20
Farro - 7:52
Fonio - 8:09
Freekeh - 8:33
Khorasan - 9:03
Millet - 9:26
Oats - 9:55
Quinoa - 10:27
Brown Rice - 11:02
White Rice - 11:44
Rye - 12:42
Sorghum - 13:09
Spelt - 13:30
Teff - 13:57
Triticale - 14:30
Wheat - 14:53
Wild Rice - 16:39
Conclusion - 17:11
#grains #wholegrain #nutritiontierlist #graintierlist #psuedograins #diet #tierlist #mealplan

[@Talon_Fitness]

For this list in particular please watch all the way through the conclusion as the most important points lie beyond the actual rankings.

[@retrosoul8770]

According to a book called Grain Brain written by Dr.David Perlmutter there have been many studies that show gluten is inherently bad for all, a modern poison esp to the brain, and not just bad for those with celiac disease.

[@BoxStudioExecutive]

You didn't mention this when discussing corn, but I think it's important to note that corn is perhaps the only grain on this list which, when processed (i.e., treated with ash via nixtamalization) becomes healthier for consumption because the treatment process reduces phytic acid content and releases more B vitamins for absorption. Love your videos! I wish I had something like this when I was growing up.

[@jennifermiller-smith9896]

Is this information available on a web site? It goes by so quickly for me. I love this series and thank the youtube algorithm for bringing it to me.

[@biohacksforbusiness]

My favourite were oats, I am glad they ranked high :)

[@joseg3102]

Can you do a Vitamin Brand tier list ? It's so tough to find a multi vitamin that has a good formula that hits all the essentials.

[@PeterSedesse]

As a farmer, there are many really good benefits of Buckwheat and why it is my favorite. 1. Very fast growth cycle, usually about 10 weeks from planting to harvest. In zones 6 or higher, this means you can get 4 complete harvests, compared to 2 for wheat per year. 2. Buckwheat is a nitrogen fixer, which means it takes nitrogen from the atmosphere and releases it in the soil. Nitrogen is the most important nutrient for leafy green vegetables like lettuce and broccoli. If you follow your buckwheat harvest with lettuce, it makes your lettuce grow better. 3. Amazing fast starter. Buckwheat is a great crop to grow if you want to clear some land of weeds. It grows very fast and high enough to smoother weeds. 4. Bees love buckwheat flowers and make a special type of honey when there is a lot of buckwheat around.. the honey is black in color and has more nutrition than normal honey. It sells for a pretty big premium over normal honey, just search amazon and see. 5. As mentioned, it is gluten free, which again adds some premium value over normal flour. 6. Beautiful flowers, as mentioned with the bees, a field of buckwheat is gorgeous, if you are marketing your farm, it will truly stand out having a field of buckwheat going. Flowering starts early, about week 5 and lasts for 3 weeks. Fairly easy to do succession planting and always having blooms. Why did wheat beat buckwheat? Ease of harvesting with machines. Wheat was modified to be extremely consistent in height, so big machines have an easier time with it.

[@iijj]

As a Russian, I can tell you we love buckwheat and the country is one of the biggest producers of it. However, I personally haven't ever seen how buckwheat grows, gonna look it up. Thanks for your comment, it's interesting to read what others think of buckwheat, because it is seemingly not very popular or available in other countries. By the way, I'm curious what's your country?

[@quickcube2834]

And also you can germinat buckwheat and so don’t need to head it up for consumption which is extremely good.

[@anonymeroverlord]

Buckwheat bread is my personal favorite, apart from the delicious taste it also retains moisture much better than any other bread so a loaf can easily stay good for an entire week after buying it, wheras white bread like baguette is barely edible the next day.

[@tomoakley760]

My ex was from Ukraine and she would cook Buckwheat with damn near everything, so it really grew on me, especially in a Hearty vegetable soup

[@PeterSedesse]

@@iijj Im in USA zone 7

[@manoskakepis8077]

Κids wake up, new food tier list just dropped

[@rbzx01]

Here to absorb some Talon-fed knowledge

[@oliverraposo8640]

Literally my first thought when the vid popped up in my feed

[@joshuamay216]

Can you do a S tier list that compares all the S tiers?

[@yuexichen600]

What does this mean ?

[@theoddhispanic]

I’m woke

[@hank9th]

So these tier lists are awesome, but I'd love to also see "build guides" for combining some of these foods into complete diets. Could be a fun way to make meal planning more fun and accessible, and could make for an interesting series where you cover builds for folks with certain dietary restrictions or preferences.

[@jenniferreneegarnes-colema9936]

And those of us who have had Bariatric surgery…

[@TheHonorlord]

I got overly excited to see that you posted yesterday.... and everyone looked at me weird because it's just a video about grains. What they don't know is how much knowledge these videos are packed with. Can't wait for your next video!

[@ElijsDima]

I'd be interested in a video listing the typical cooking methods (baking, frying, steaming, roasting, sauteeing, boiling, raw, etc.) for foods and how they affect the nutritional content of the ingredients (in general terms ofc).

[@rasmusjensen4838]

It's highly complex but yes that would be an interesting video.

[@thomasryan825]

I second this!!

[@cadenrobl473]

Steaming gonna be top tier

[@george6977]

Microwave oven.

[@mgstrip]

raw always most nutrient dense

[@deumexmachinaviridi2326]

I would love to see a mushroom tier-list!🍄 However I don't know if there has been enough research done on various mushrooms to confirm all their health benefits

[@iluvuradio2021]

that might be complex because some help with the brain and some with the skin in a kind of drug like way so idk how you would do that. oyster mushrooms have a "secret" vitamin that is important for health but its not considered one so idk but would love to see it.

[@arnijulian6241]

Great suggestion! I would be curious if all are high, mid or all over the place in tier. There are over 1,152,000 Edible mushrooms last I checked & well over 1.5million poisonous mushrooms. Mycology as in the study of fungus is a massive topic yeasts, rusts, mushrooms, puffballs, truffles, morels, and molds are just the common fungi in mycology. The lowest estimates 5.1 million types of fungi but this is likely far higher. I think you have picked 1 of the most difficult The Agaricus Bisporus/ white mushroom is over 95% of all the mushrooms that are either consumed or grown in the UK. Funny how most nation only eat hand full of mushroom species? Their are over 15,000 mushroom species in the UK but 19/20 of consumption are just white mushrooms. From my interest & modest research I'd say about 3/4 minimum of British mushroom species are poisonous & some shouldn't even be touched much less consumed. Some mushrooms spores can grow in another mushroom so you must know how to identify then inspect aswell. As a former survival instructor I'm very familiar with mushrooms & don't like eating them but demonstrations were required so have identified prepared & made sure they were fit for consumption. I might have had to teach this stuff but (wild Mushrooms & fungi) are a last ditch of the last ditch food source after shoe leather or rotten tripe has been exhausted as well as anything you can consider. I never understood how our pagan ancestors were mad enough to try fungus enough without dying to figure out the few hallucinogenic species.

[@Lewd_Fox]

This guy is probably gonna rate the cancer shroom A tier or higher because it's used everywhere in western cooking. Imagine rating rice alone in D tier and wheat top tier. You can't eat wheat at all unless you process it and those numbers are for RAW wheat. I'm sure your cookies and cakes are full of nutrition btw.

[@widodoakrom3938]

Also spcies as well

[@arnijulian6241]

@@Lewd_Fox Rice minimum processing: ''1. The first processing stage is called husking of the rice, allowing you to separate the grain from the husk. ... 2. The second phase allows the removal of the so-called green grain, the small and not yet ripe grains. 3. The third phase is a stone remover machine that removes stones and pebbles from the rice'' Wheat minimum processing ''Step 1: Cleaning: sticks, stones and other such impurities are removed from the wheat. Step 2; Tempering and conditioning: At this stage, the wheat is soaked in water to easily remove the bran. Step 3: Gristing Step 4: Separating Step 5: Milling Step 6: Blending'' Mind the 2,3,4 & 6 are all parts of 5 called the milling process. Depending on how you count it wheat has 2 steps while rice 3. Most any outside a city know this. I ain't even involved in agriculture as an engineer. As soon as you clean cook or do basically anything to a food it has been process though to what extent that is the important question.

[@ashy812a]

The thing that helped me the most with your vids is that I realized even food that I thought were just empty calories (like potatoes,corn, romaine lettuce etc) are actually decent sources of nutrients so tysm!

[@thekidbrando2022]

I saw a comment on the last video requesting grains next. Glad to see you actually read comments and great video!!!

[@consciouscaleb5990]

I’d be interested in the processing of these grains.

[@felixsaul1837]

Yes please!!

[@lachlanB323]

True. Corn chips aren't anything like actual corn even though they have corn as the ingredient.

[@natiw2000]

Yes. I wonder if plain popcorn ( maid with hot air, no oil or salt or any other addition) have the same properties as described here.

[@jordanstark5924]

Me too, especially considering I don't even know what half this stuff is

[@Jess-wt8zh]

Me too

[@LaughLoveLindy]

As someone with Celiac Disease- I'm so glad you mentioned which ones are gluten free! There were a few I had never even heard of! Which is great because I'm always looking to expand my options, thank you!

[@cekan14]

Look out for gluten traces in your products, though. I'm not gluten intolerant, but I eat porridge oats everyday and see in the package that it may be contaminated from gluten coming from other grains processed in the same factories as oats. Always double-check the package and nutritional label.

[@christoferstromberg6605]

​@@cekan14there is also risk for contamination in the fields. Oats is often grown right next to fields of wheat so there is high risk of some getting into wrong field. For people with intolerance it usually don't matter but celiaks can get quite sick.

[@citadelofwinds1564]

Check the sources to make sure the products have been prepared in facilities that don't also process wheat. I get a sorghum breakfast cereal which is guaranteed to be free of any traces of wheat. The company literally set up a separate facility for this cereal. It's an Australian product and I'm not sure if they export it.

[@kingjaffri87]

@@citadelofwinds1564can you share the name of product please? I am also from Australia & would love to try it thanks

[@annaluera1357]

You should do processed grains organized into breads, pastas, pastries, obviously these are broad categories, but you seem to have good discretion when choosing important and interesting points to mention. Thanks for making these videos they’re really informative!

[@mightyn8]

I'd be interested in a tier list of pasta/noodles made with different grains and ingredients (e.g. rice noodles, regular italian pasta, wholewheat, green pea, etc.).

[@arthas640]

Same. I usually prefer whole wheat pasta since its high in fiber and protein but even though my family is half Asian i rarely go for rice noodles since they have virtually zero nutrients and are little more than ribbons of carbs. Some of those chickpea pastas arent really worth the cost in my opinion since many I've seen have similar macro nutrient profiles as whole wheat pasta but at a higher price so they're mainly worth it if you have celiac disease.

[@citadelofwinds1564]

Add to that some Asian specialities, such as cellophane noodles / vermicelli (made from mung beans) .

[@dillberrystew6205]

Currently watching this whilst eating a bowl of porridge. I feel an enormous sense of pride.

[@JetstreamGW]

*_What kind of porridge!?_*

[@consciouscaleb5990]

How do u eat ur porridge? Or oat meal as I call it haha

[@dillberrystew6205]

@@consciouscaleb5990 I tend to have it with hot water (as opposed to milk) with seeds (usually pumpkin sunflower and chia) and nuts (pecans almonds and walnuts). I also tend to mix in a bit of ginger and turmeric :) It's weird to most people but I just like what's healthy haha

[@JL3Wind]

I’m currently eating it with a mix of blueberries, sea buckthorn and cranberries, as well as pumpkin seeds and walnuts. On top of that I have some fatty yoghurt and a bit of milk, and a small bit of honey. Should probably do without the last two parts though!

[@appa609]

​@@dillberrystew6205 Wait there's no grains in your porridge? It's just pumpkin seeds sunflower seeds, almonds, pecans, and walnuts in hot water? What texture that that produce? I have a hard time imagining it being porridge like.

[@user-tn3xq2zk2x]

Buckwheat in S-tier? Now this is how you farm likes from post-soviet folks 👍🏼

[@ksyingo9866]

криво пишеш никто не говорит фармить лайки в прямом переводе сразу видно что русский дурак пытается англицизмы переводить

[@_icscata_]

And quinoa A tier when is a complete protein…..

[@guerilla2013]

Thank you for all the effort you put into making these lists!

[@KohanKilletz]

I think this is a gem of KZbin. I started taking your advice and the health of me and my wife has increased

[@vytherless]

Love your videos mate. They actually help me with my nutrition.

[@zoekovo8953]

Made my morning! I love these! After watching your videos, I've been incorporating more A and S tier foods into my diet. I love your in depth analyses.

[@yousufazad6914]

This is the kind of content I have been looking for. Thank you for focusing on the content instead of just being shiny/presentable.

[@clwt4075]

LOVING THESE CONTENTS ON NUTRITION. PLEASE KEEP IT UP. super informative and makes me excited to eat more healthily with this knowledge

[@bryceturner5876]

Another great video, we thank you for your hard work! I would love to see a video on anti-nutrients (arsenic, oxalates, phytic acid etc); specifically how much of an issue they cause for the average person & the effects they have on our mineral absorption and body!

[@e-money2141]

Every time you release a ranking video, I'm just adding things to my shopping list 😂

[@knightofskylark]

Found you during a rabbit hole dive. Very informative for someone like me who's looking to improve their diet.

[@StratosFair]

Nice content as always man, would love to see a fats tier list (vegetable oils, seed oils, butter, animal fats, ghee etc...) sometime in the future 🙏🏾🙏🏾

[@TuxedoMedia]

I've based my diet off the information I've gained from your videos for a little over a month. I've had amazing results. I've lost body fat while putting on muscle. All my numbers are up on my lifts. Thank you so much.

[@stephan2072]

What did you use as the main carb sources?

[@TuxedoMedia]

@@stephan2072 fruits

[@kituruken7947]

can u mention a bit what u are eating daily? would apprecaite

[@TuxedoMedia]

@@kituruken7947 Easy go to protein is cottage cheese. A large container is costs $4, is ready to eat right then and has 72 grams of protein. I'm a only 5'7" so my minimum protein each day is 150 grams. Mixing it with some kind of berries is a go to. For a real meal. Salmon, beef and chicken are great. I like broccoli and brussel sprouts for an easy vegetable. Basically I've taken to S tier from each video and make sure I eat it at least twice a week.

[@kituruken7947]

@@TuxedoMedia thank you sir

[@AGHathaway]

I would definitely be interested in seeing a refined grain tier list. I know most of them are pretty much bad for you, but it would be nice to know what you can actually get out of some of them and which ones are "less bad"

[@arthas640]

That depends on how you definine "refined" since processed grains like old fashioned or quick cooking oats are still whole grains and very nutritious while white rice and white flour arent. Same goes for other quick cooking grains which can also be whole grain like brown rice. If you mean grains that have polished like white flour and white rice #1 would probably be pearled barley since it's not too high calorie but has a ton of nutrients and is high fiber compared to white rice or white flour.

[@pretty7545]

With the possible exception of pearled barley, they're all terrible compared to whole grains. They're also terrible aesthetically, though I know people trained on Pop Tarts and pizza just won't believe that. They should be eliminated from the human diet and wouldn't be missed. At the end of the day whole grains are seeds. It was genius of some of our ancestors to put seeds and legumes at the center of their diets.

[@YeshuaKingMessiah]

There’s no less bad Quit eating refined garbage Eat wholegrains

[@Wendy7476]

Can I tell you that I just love you so much for doing these videos. I just found your channel today. Thank you!

[@Thaythichgiachanh262]

Thanks for all your great advice. I really enjoy watching your videos, they provide a lot of knowledge and are very helpful on a daily basis in choosing food when shopping, etc. Thank you ❤✨

[@aidey8mph605]

I screenshot each item in each category and store them in a little food nutrients album so I can quickly look at nutritional information. Thank you so much for all the great information!

[@Direblade11]

Drop box link? 👀

[@aidey8mph605]

@@Direblade11 sorry I don’t use Dropbox and it’s not really worth it to figure out how to send it. It’s pretty low effort anyway I just put them all in a large album then created sub-folders for each group/video and put each item in it. Again, not difficult to just do it yourself.

[@MrJonah9999]

love this mate keep em coming

[@ianaliciaperry5243]

Love this, so comprehensive and well organized! Thank you so much.

[@criticalmass5402]

This is the one I've been waiting for. Thank you so very much for the research you do

[@rammstein413567]

Love the content. I was especially interested in this one because I work at a flour company in their lab and we work with a lot of grains. Any chance you'll do a sprouts/microgreens list? I know it's kind of complicated but the changing nutrition at different states of plant life is interesting. Great work

[@larkendelvie]

I would love a video on this - like maybe nutrition of Broccoli mature, young, micro and sprout. Might have to do cooked/verses raw too. Some things you wouldn't eat raw... but you might make a smoothie out of them?

[@lexigordon7071]

i love this channel it never fails me

[@varg104]

One of my favourite channels atm. Keep it up!

[@erikhalle6504]

These lists are invaluable, good work! You mentioned in the beginning that you might do something regarding the food pyramid, which got me thinking. It would be nice to have a tier list like this but for the function of the foods, i.e protein or energy. For example, what is the best source of protein (beans, different meats etc) or what is the best source of carbs (grains, potatoes, etc).

[@zachh6848]

I love these videos! I would love to see a diary and plant based protein tier list for vegetarians/vegans.

[@Coolerx2x]

How about a spice list ( paprika, pepper) or a herb list (basil, oregano) ?

[@sockersoppa]

Yes! I agree, would love to see it

[@chriswhinery925]

A list like that I suspect would be interesting but not so much useful information. Spices and herbs generally speaking, most of the time, don't get consumed in high enough quantities for their nutrition to really count.

[@arthas640]

unfortunately that's a largely arbitrary list. Many claimed health benefits of spices and seasonings are either unproven, disproven, their proven affects are so miniscule they often fall within the margin of error of testing, or you need to eat insane quantities. For example I read about a test of tumeric that used concentrates for testing and they did see some benefits but it was the equivalent of a normal person eating 50 pounds of tumeric root a day for a month, and I read of a similar study on wine where they they used resveratrol concentrates that were like a human drinking 20 bottles of wine a night. As for general nutrients and calories people dont typically eat enough of most spices/seasonings to make a real impact since they're usually only consuming a few grams dry weight of most seasonings. Many spices are high in carbs, sometimes being mostly sugar like with garlic, but since few people eat an entire head of garlic with a meal the calories are negligible.

[@citadelofwinds1564]

It might be worth it to provide a list of herbs and spices with proven health benefits. For example, ginger has been repeatedly proven in studies to assist with nausea in seasickness and pregancny. And peppermint has been shown to assist with digestive upsets. It would probably take some time to wade through all the material and find the ones that have solid scientific research behind them.

[@judyh3707]

​@@citadelofwinds1564 Thats hard to rank though, at the end of the day. How can you decide if GI upset is worse than seasickness?

[@wesh388]

Awesome video! Also loved your videos on fruits and vegetables, you present the information clearly and make it quite interesting

[@SpencerOReilly]

Binge watching all your videos. Great research and summary!

[@Ringleader17]

Wow, once again some amazing content. I love these kinds of videos. Keep on, keeping on!

[@tarinindell8217]

Id like to see a "carbs" tier list for common base carbs we usually include in meals. Bread for sandwiches vs rice for chicken teriyaki vs pasta noodles in a meat sauce vs potatoes in a stew, etc.

[@soulexp7703]

These tier lists have been very helpful for learning about diet and nutrition. Thank you!

[@benjaminwlang]

Very good video. It was comprehensive and accessible. There were several grains I've never heard of. You have a new subscriber.

[@n.gawlinski7338]

It feels good to know that both barley and rye are as good as I thought them to be. Thanks again for the great content!

[@florencefauna]

I would love a video about some vegan/vegetarian options like tofu, seitan, and the processed options like beyond meat etc. If that is something you would be interesting in making. Might be a shorter list, might not be interesting for everyone. Would also love to see them compared to some of the more popular meat options. Just an idea :)

[@Talon_Fitness]

I plan to at some point. Just don't know what would be on a list like that and what should be on others so it probably won't be for a little while.

[@mirewalker]

@@Talon_Fitness yes, as somebody who tries to live mostly plant-based but is looking to fully transition to veganism, im interested in a list of the absolute best, most necessary foods for a complete macro and micronutriently dense diet as well as getting important benefits as an athlete (combat sports and weightlifting). been rewatching your videos a ton and trying to incorporate more foods as a result, thank you for the great content :)

[@MKisFeelinSpicy]

@@Talon_Fitness If you do, I'd recommend adding tempeh, jackfruit, cauliflower, and mushrooms to the list of basic meat replacements. Maybe fried green tomato as a burger replacement. You may also want to give a shout out to your nuts, beans, and seeds videos, as they're popular protein options for vegans.

[@pixelfairy]

This one wasn't for everyone either, but still interesting.

[@Gillespie28]

@New Tunes For Old Logos and be careful on the amount of soy you take into your body if you’re male.

[@romain_goetz]

Thank you for this series, this is so interesting and valuable!

[@cailwi9]

Great video, and I would love to hear about processed grains, the different methods they get processed, and implications for health benefits. Thanks for providing such great information.

[@khyogre]

I really enjoy these tier lists, it's clear a lot of work goes into the research to make it all more easily digestible for us lazy folk 😅

[@BenjaminGessel]

Talon Fitness, I have some video ideas for you, regarding nutrition: 1.) Berries 2.) Mushrooms 3.) Eggs (quail, duck, chicken, pasture raised vs. free range, etc.) 4.) Poultry (same deal as eggs) 5.) Leafy Green Veggies 6.) Tropical Fruits 7.) Oils 8.) Root Vegetables 9.) Odd/Game Meats (Turtle, Frog, Alligator, Rattlesnake, Raccoon, Squirrel, Duck, Mutton, Rabbit, Pheasant, Quail, Grouse, Venison, Bison, Elk, Caribou, Bear, Antelope, etc.) 10.) Less familiar grains (not on this list) 11.) Less familiar herbs/spices 12.) Fermented foods

[@leapark01]

Excellent video. You provide so much good information. Subscribed.

[@scubasteveVII]

I love these series, I love learning what's healthy and their nutritional content without having to sifting through bogus Search Engine Optimization articles!! I have a somewhat challenging video suggestion. Once you're done with the food group tier lists, maybe make a tier list of groups of foods that are best eaten together. Foods that counteract or complement the nutritional pros/ and cons. I know most people would probably just combine all the S and A tier items, but maybe that S tier would be better served with a C tier item. This is just a lot of information to take in and absorb so I feel like a tier list like this would be a good base line for people to start building meals with and swapping substitutions off of.

[@JambAndSee]

Please do cheeses next! I know there's a huge difference in health costs and benefits. Especially in terms of trans fats, lactose and microbial content 👏👏

[@TheThreatenedSwan]

And probably more people are allergic to various cheeses than realize it.

[@NewnameNewperson-cy4jv]

There is one!

[@Chimel31]

Huge enterprise, there are over 365 different cheese just in France, one for every day! 😄

[@paolosolis391]

Hey Talon, amazing video! I discovered your channel yesterday and I instantly subscribed. I have one question about rice, does Basmati and Jasmin rice qualify as categories of white rice or are they different?

[@liban2]

yes both white

[@liban2]

you can find brown rice version of white basmati rice

[@LionofJudah7771]

Thanks so much for making these wonderful videos! Informative and useful. I learn a lot.

[@btarczy5067]

Love the presentation! These videos offer an easy resource to go back to and it shows that you are very knowledgeable about specifics. I‘m looking forward to seeing more Tier lists to plan my shopping around!

[@AA-wq5sm]

I've been getting into making my own granola from scratch and this tier list is a great help. Glad to see my love for buckwheat is justified on a nutritional level 💪

[@Talon_Fitness]

Hopefully when you say you mean, you make it from scratch and not raw as in uncooked. Just making sure

[@AA-wq5sm]

@@Talon_Fitness Haha, yeah of course, I'll edit the comment. Appreciate the videos

[@Nikki-tx1wd]

How do you make your own granola?

[@AA-wq5sm]

@@Nikki-tx1wd Oats as a base, add in various additional grains and dried fruit, nuts and seeds, two egg whites, and I like to add some whey. Mix it up, spread out in a tray and toss it in the oven for a good 25-30 minutes, leave to cool. There's a good amount of recipes online to give you ideas

[@haerins]

what kind of grains do you like to use? I want to make some from scratch too!

[@colin_henry5504]

I love these vids. Would you consider doing a tier list that ranks the food groups you’ve already covered?

[@camilimac]

Addicted to this series! Thank you for sharing

[@AleksandarIvanov69]

The best thing about grains is they can make really delicious and healthy foods when naturally fermented like breads, porridges, dessert drinks etc. Modern convenience gave grains such a bad rep they definitely do not deserve. If you are interested look up how for example grains are treated and prepared traditionally in Italy or the Middle East,

[@CaspianT]

Seeing whole wheat as top tier along with rye and oats makes me happy. (of course it does make sense considering the entire fertile crescent and levant history, but it's still nice seeing it hold up) It might also be neat to see a tier list on sprouts, ranging from some grains covered here, bean sprouts, and various seeds!

[@kahlangunning923]

Always so excited when these drop! Some sort of dairy food next maybe? Or oils?

[@elspeth8476]

Thank you so very much!! To get my BP down and lose some belly fat, I am creating a list of foods to become my grocery shopping list. This is incredibly practical. You are quite literally a life saver and doing essential work.

[@blueicer101]

Could you do dairy next? Like oat milk, cows milk, cheddar, feta, greek yoghurt, yakult ect.

[@ripF5C]

Oat milk would be dead last. All milk alternatives contain Maltodextrin. The HIGHEST sugar on the GI charts. Maltodextrin is literally 2x worse for you than regular sugar.

[@WayStedYou]

Not sure how oat milk could be considered dairy

[@chepesantacruz777]

@@ripF5C honestly its probably better to drink sugar water than drinking milk alternatives, heck even mass produced pasteurised regular milk is pretty horrible for you

[@iceunelle]

@@ripF5C You can buy sugar free milk substitutes though.

[@ripF5C]

@@iceunelle Yep, and they all have seed oils in them. Literally pure cancer

[@Matt-hy9qj]

Would it be possible for you to make a tier list based on high calorie foods (or a calorie surplus diet)? I’m trying to gain weight while weight training and it’s tough sometimes to find high calorie options that are also healthy.

[@lexigordon7071]

chickpeas, peanut butter, add nuts and seeds to everything, dates

[@lexigordon7071]

the thing about weight gain is your body is going to fight it especially if you are eating healthy foods you're going to feel stuffed. i would prioritize protein and always eat it before you eat your carbs if you're goal is to gain muscle not fat. also trying to retrain your "set" weight takes time and consistency. remember to not make any major diet changes and to be patient while gradually increasing your servings

[@shophyr5568]

I second this!

[@lexigordon7071]

just to clarify i say eat your protein first just because its more beneficial to muscle gain and you dont want to fill up on carbs because they will digest faster BUT that could just lead to you feeling less hungry overall so basically just listen to your body- try many things and keep a food log so you can see what makes YOU gain weight. what works for people will be very different. coconut oil and olive oil are also very helpful

[@dmed]

If I were you, I would probably just go back to watch his previous videos and pick out the highest ranked "higher calorie" foods that he has featured. For example, on this video he ranked corn the highest tier and it is on the higher calorie end so you should incorporate more of it into your diet. You can't really go wrong with any of his previous tier lists either since they have all been videos on whole foods.

[@SYPCWAK]

Thanks for another great video! I really enjoy these.

[@streetrider1977]

. Subbed and liked.Thank you so much, just watched five of these! Really good. I personally would love to see spices, now I know there are "millions" of them, I'm talking common most used. Such as himalayan salt, paprika, turmeric, pepper, etc.

[@MetalGearShredding]

Can you please do a tier list of spices?

[@mjkpanda]

Really been looking forward to this. I've started grinding my own wheat flour when covid started, fresh flour tastes and feels SO much healthier than that crap at the store with all the things they add to it. It makes fried chicken sooooo good 👍 I'd love to grind some other grains

[@whyis_hehere6638]

I was so hyped for this vid!! Love to see it

[@daktuno]

Great video! I would love to watch a video summarizing the best ranking foods in all different groups and how to combine then in a way that is most efficient and nutritious.

[@shaelagorman-murphy1627]

Please do cooking oils, sprouts/microgreens, and non-dairy milks!

[@ripF5C]

90% of non-dairy milks contain Maltodextrin. One of the worst things for you on planet earth. It is literally the highest form of sugar on the GI chart. It's 2-3x worse for you than even processed sugar. Oat milk, almond milk, soy milk, etc. is WAY worse for you then dairy.

[@PsychedelicDude]

Can you do a mushroom tier list? And maybe a medicinal mushroom tier list?

[@oxycominum]

I got a little Hand-mill from my mom and can make fresh Müsli every morning now. Grains are super exciting now. Thanks for all the info, you are very competent had I learned a lot.

[@dannovikoff8454]

Id love to see a pasta/noodle tier list if that’s doable? Idk I know there’s probably a big difference maker to maker. Love your work thank you!!

[@PaneraBreast]

Would love to see an alternative sweeteners list 👀👀

[@noahhochger7131]

Sadly you forgot to mention the arsenic in brown rice as a negative, which makes it for me a tier below what you rated it. If you put the rice in water overnight you can get around 80% out of it, to my knowledge.

[@zeex5029]

Really weird he failed to mention it, it's quite a big subject when it comes to rice

[@cosmictraveler1146]

Oh??? Yikes well that’s making me want to cut it out dramatically if not entirely…arsenic is cancerous right?

[@WhiteDevilU91]

These tier lists are awesome and very informative.

[@mattmichaels5195]

I would like to see a tier list on types of teas. Love your channel 😀

[@NickSibicky]

Beverage tier list? I'd love to see someone compare the nutritional benefits of something like beer vs green tea!

[@arthas640]

Beer would be S tier, it's bad for my health but good for my soul and with the American healthcare system it's also a useful replacement for prescription sleep aids and other medications.

[@spencerwinchester2917]

He made one two weeks ago today!

[@user-eq1gd1ex4t]

S tier Channel

[@cjstenzel]

Very well played my friend! "I'm not going to answer that for ya" Love it! Thank you!

[@gaigeeeeeee]

Absolutely fantastic video, only problem is that I wish you would has spoken about arsenic and it's concentration in each of the different grains. Please, keep up the good work! 👍

[@advanced8998]

Do Cheeses next! I hear Muenster cheese has a lot of Vitamin K2 so I wanna see how you rank it 🤟🏽🧀

[@salinamiao7152]

as a Chinese, i'm gonna turn a blind eye on that white rice being in D tier... pretend i didnt see it and live on with my life lmao

[@starguy821]

Thank you for all these videos. So helpful.

[@shmurfy4971]

I’m shocked wheat and corn are on the same level as oats. I eat all 3 everyday though so very glad to see it

[@moblinmajorgeneral]

I'm sure most people consume at least one of the 3, and probably not in ways they think about or want to think about.

[@k.h.6991]

Remember this list compares the whole grains. Most wheat products out there don't count as whole grain or whole wheat.

[@recklessnotion1899]

Isn't corn a hybrid grain? And I noticed when I eat corn it never digests properly.

[@frankchen4229]

@@recklessnotion1899 whole corn kernels or corn flour products like tortillas?

[@squalobianqo4481]

What if you made a Best of the Best Nutrition Tier list?

[@alexmanfred]

Thanks for your tier list, I use it as a tool for mixing my mueslis. I didn't know some of the grains, so thank you for broadening my horizons.

[@femz4952]

Been waiting for this one thank you

[@binyaming7921]

Would definitely like to see a video about the processed versions of different grains. For example, of all the types of bread available for purchase, which of them are healthiest? Is there some way to tell if commercially available "whole wheat" bread is actually unrefined enough to retain all the health benefits you were talking about?

[@chriswhinery925]

So when it comes to whole grain bread, the best rule of thumb I've discovered is that the more the taste reminds you of cardboard, the healthier it is.

[@duolingoowl8294]

i love sprouted bread. for micronutrient info just look at the nutrition labels

[@lawyathhan3182]

I enjoy the videos, however I beg to differ with a lot of high placements placed thanks to high and “beneficial” micronutrient profiles. Manganese, as with many other minerals, is toxic at high concentrations, with 11mg being the Upper tolerable Limit for adults. As one example you cited is Teff, which you placed on the A tier with no negative apart from phytic acid, this grain delivers a whopping 9.24mg per 100grams. A person watching the video might be misled and believe Teff can be part of a regular diet at portions perhaps higher than 100grams. Toxic intake of manganese can lead to mania, insomnia, and generally lead to damage to the nervous system. I appreciate your videos and thoroughness but I can’t help but notice a lot of high placements in this and previous tierlists make similar assumptions (higher than 100% intake of minerals in one single item should become a negative). I understand the videos are already out, but it would be wise to release an in depth video regarding toxic intake levels of minerals. It would be even better if the tiering of a lot of items in previous lists could be revised, since circulating the notion that mineral content higher than 100% for some items is in any way good is fraught with danger for the viewer, and I believe this isn’t the kind of message you want to share with this channel. Please feel free to correct me if I’m wrong, I simply reach out in worry of some of the methodology used here.

[@Talon_Fitness]

So easily the best part of this comment to me is that you're taking initiative to try to understand beyond the, quite frankly, basic information I'm putting out here. For this specific instance, yes Teff is very high in Manganese on a surface level. And if you were to eat 100g of raw Teff you would be nearing the recommended limit. However, you're probably not eating it raw. And nutrient densities do change upon cooking, a topic I do go into in these when I feel it's relevant but would like to further explore in its own video. Anytime there is a potential issue from a certain nutrient content, like Vit. K in Kale or Vit. A in Liver, I will bring it up but only if it's realistically going to cause harm. Ive noticed in the past when I mentioned things that are technically possible but so far fetched youd have to try for it to happen it both bogged down the video and got a lot of comments blowing things out of proportion, which is why I don't do it anymore.

[@lawyathhan3182]

Thank you for the response! As I said, I welcome the added information you provided to respond to this query of mine. Teff is quite obscure a grain to me to be honest. I’ll look forward to the upcoming video on cooking effects!

[@ueberchild]

​@@Talon_Fitness 1. manganese level doesn't seem to go down when you cook. if you compare data of cooked grains vs raw grains, they have about the same manganese content per calorie 2. if you are suggesting that cooking changes the nutrient content, why not compare cooked foods in the first place? 3. why do you even mention manganese as a benefit when it's a very easy mineral to get and the whole point is to avoid overdoing it? i appreciate your videos but some of the info is just misleading

[@skidooguy72]

Great Content as always!

[@benhurzz]

white rice is D 🥲

[@nongapang6856]

Asians 😢

[@marisakirisame2366]

Nah dw uncle Roger is gonna humble this guy

[@AleksandarIvanov69]

Does it really matter if the white rice is Basmati, Jasmine etc. from nutritional standpoint?

[@kuhnivikont]

afaik basmati is one of the best types of rice, much healthier than ordinary white rice

[@jenncharles619]

Your videos are very helpful, thank you!

[@jerrymyers2178]

Thanks! Iv'e been waiting for this!

[@mrchen1211]

Funny how white rice is ranked bottom when Japan a nation consumes white rice like any other south east asian country has highest age expectancy among OCED country, just stating facts. This video just states the nutrition facts but lacks research to their health benefits and risks.

[@zer0bankoe]

maybe the seaweed that cleans their body from the toxins

[@samuelbekele3601]

Japanese people also eat tons of vegetables and meat too. Some people in Asian countries get as much as 90 percent of their calories from white rice. Not fair to compare them.

[@qualitygameplay5670]

all F tier