Trying to incorporate more nutritious foods into your diet? Here are 14 foods that deliver research-documented benefits to health.

1. Barley: 11 clinical trials spanning almost 20 years found that increased consumption of barley products can lower total and LDL cholesterol.

2. Quinoa and buckwheat: Research suggest that seeds and sprouts from both quinoa and buckwheat represent rich sources of polyphenol compounds for enhancing the nutrition value of foods such as gluten-free breads.

3. Brown rice: Substitution of brown rice for white rice may lower the risk of type 2 diabetes.

4. Rye: Rye is suggested to improve glycemic profiles and rye bread can be used to decrease hunger both before and after lunch when consumed at breakfast.

Text: ANI

Image: Flickr/creativecommons kweezy mcG