Learn more…. Converted rice is parboiled before refining, a process which drives some of the B vitamins into the endosperm so that they are not lost when the bran is removed. Brought back as a souvenir said to be from an Egyptian tomb, this wheat variety was peddled without much success at the Montana State Fair in 1960 as “King Tut’s Wheat.” It looks like barley, it tastes like barley, it cooks like barley, but it's not barley; it's farro! Lightly pearled barley is not technically a whole grain (as small amounts of the bran are missing) – but it’s full of fiber and much healthier than a fully-refined grain. Whole grains vary in size, shape and flavor. Unlike its cousin quinoa, kañiwa is not coated with saponins, and has a dark red-brown color. Amaranth kernels are tiny; when cooked they resemble brown caviar. Health bonus: The abundant protein in quinoa is complete protein, which means that it contains all the essential amino acids our bodies can’t make on their own. Learn more…. Spelt is a type of farro, and is also known as dinkel wheat. Wheat, including einkorn, is the grain of the month in July. Commercially, quinoa is now appearing in cereal flakes and other processed foods. Millet is November’s Grain of the Month. Buckwheat. How to be sure you’re getting whole wild rice: When you see wild rice on an ingredient list, it is almost invariably whole wild rice. Traditional Latin cultures learned how to treat corn with alkali, creating masa harina. It is popular in cereals, breads, muffins, crackers and pancakes. Wheat, including spelt, is the grain of the month in July. Most of the corn grown in the U.S. is used to feed cattle and to make sweeteners. Today some commercial cultivation takes place in the United States and Canada, but much of the crop is still harvested by  the Anishinaabe people, largely in Minnesota. Learn more…. Not quite. Grains are cultivated seeds of grass that are harvested for food. How to be sure you’re getting whole millet: When you see millet on an ingredient list, it is almost invariably whole millet. Refined grains appear in regular noodles, pasta, white bread, crackers, and many other products. It’s a key ingredient … 5 Consejos para el Equilibrio Hormonal Femenino, 19 Gluten Cross-Reactive Foods Busted Myth, Best Ever Paleo Thanksgiving Stuffing Recipe, When cooked, amaranth kernels resemble brown caviar. Founder of The Paleo Foundation and Cetogenica.com. (Two other amaranth species — A. hypochondriacus and A. caudatus — are also grown for their edible seeds, but A. cruentus is most common.). Wheat, including freekeh, is the grain of the month in July. Learn more about quinoa. Farro is the Italian name for emmer wheat, an ancient strain of hard wheat from the Fertile Crescent in western Asia. ENTP polemicist and enthusiast in a myriad of areas including agricultural sustainability, applications of bacteriotherapy, autoimmunity, color theory, hard determinism, gut microbiome, fiber, antioxidants, and psychology. Whole grains are usually more expensive, but they contain more important nutrients than refined grains. Amaranth has no gluten, so it must be mixed with wheat to make leavened breads. A good guide is to eat about three servings of whole grains each day. See examples of Grains in English. Barley has a particularly tough hull, which is difficult to remove without losing some of the bran. Examples of one whole-grain food serving: 1/2 cup of cooked brown rice; 1/2 cup of cooked oatmeal; Though sometimes dismissed as a nutrient-poor starch – both a second-rate vegetable and a second-rate grain – corn is lately being reassessed and viewed as a healthy food. How to be sure you’re getting whole Kamut: Look for the words whole Kamut. This makes bulgur an extremely nutritious fast food for quick side dishes, pilafs or salads. The dietary fiber in whole grains slows digestion, which makes them low on the glycemic index. Try this quick cooking (20-25 minutes) wheat in pilafs or savory salads, or cook it into a delicious porridge. Thumbnail descriptions of some of the many whole grain varieties that delight our taste buds in a wide range of dishes. Enriched grains lack fiber and are not an optimal choice because while they have traces of nutrition, many important vitamins and nutrients are lost during processing. Grains are the fruits of single-seeded grasses like barley, wheat and rye. Learn more… It produces a strong body and healthy blood to those who eat it and it makes the spirit of man light and cheerful. But its nutrients, nutty flavor and appearance have led to its ready adoption into the family of grains. In Italy – and increasingly throughout the world – emmer is known as farro or grano farro or farro medio (“medium farro”) and is staging a comeback as a gourmet specialty. This unique process gives freekeh its signature smoky flavor. How to be sure you’re getting whole amaranth: When you see amaranth on an ingredient list, it is almost invariably whole amaranth. Health bonus: Buckwheat is the only grain known to have high levels of an antioxidant called rutin, and studies show that it improves circulation and prevents LDL cholesterol from blocking blood vessels. How to be sure you’re getting whole corn: Avoid labels that say “degerminated” when you’re looking for whole-grain corn, and look for the words whole corn. Grains Group Food Gallery The table below lists some foods in the Grains Group divided into its two subgroups: Whole Grains and Refined Grains. Health bonus: Research from Cornell (no pun intended!) Whole grain rice is usually brown – but, unknown to many, can also be black, purple, red or any of a variety of exotic hues. However, its nutritional profile and uses are similar to “true” cereal grains. Agnostic in general— except for I know with certainty that pineapples do not belong on pizza. As always, look for the word whole, but even if you don’t see it, the grain is likely whole. Learn more… If you click on the hyperlinked foods, you will see a picture of a specific amount of that food that counts as 1 ounce-equivalent of grains — or in some cases 2 ounce-equivalents. To help you get started, we have compiled a list of grains and pseudograins, as well as obvious and hidden sources of grains and pseudograins in your diet. That’s a shame, because sorghum, also called milo and believed to have originated in Africa, can be eaten like popcorn, cooked into porridge, ground into flour for baked goods, or even brewed into beer. Because bulgur has been precooked and dried, it needs to be boiled for only about 10 minutes to be ready to eat – about the same time as dry pasta. Farmers on the Great Plains from South Dakota to Texas appreciate that sorghum thrives where other crops would wither and die; in drought periods, in fact, it becomes partially dormant. Health bonus: Amaranth has a high level of very complete protein; its protein contains lysine, an amino acid missing or negligible in many grains. The term farro can be applied to three different types of ancient wheat grains: spelt, emmer, and einkorn. How to be sure you’re getting whole farro: Avoid labels that say “pearled” when you’re looking for whole-grain farro, and look for the words whole farro. Millet can be found in white, gray, yellow or red; and the delicate flavor is enhanced by toasting the dry grains before cooking. It is rich and nourishing and milder than other grain. This nutritious and easy-to-grow type of millet is largely unknown outside of Ethiopia, India and Australia. New varieties of hull-less barley are starting to become available. Health bonus:  Millet is naturally high in protein and antioxidants, and can help control blood sugar and cholesterol. Whole wheat is a popular and incredibly versatile cereal grain. Emmer wheat is an ancient strain of hard wheat from the Fertile Crescent in western Asia. Botanically a relative of swiss chard and beets rather than a “true” grain, quinoa cooks in about 10-12 minutes, creating a light, fluffy side dish. It’s a seed of an herb which is triangular … As a gluten-free whole grain, millet provides yet another great grain option for those in need of alternatives. It’s almost impossible to make an acceptable risen loaf without at least some wheat mixed in. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole-wheat flour in bread. In cattle rations, for example, North Dakota State University recommends that corn grain be fed in forage-based diets at less than 0.4 percent of body weight, in forage-based diets containing more than 9 percent crude protein or in combination with other protein-heavy supplements. Recently the Finnish bakery group Fazer started a three-year program to publicize the health benefits of rye products, in a major push to increase rye consumption. There are many species of wheat that make up the genus Triticum. The most widely grown wheat is known as common wheat (T. aestivum). Learn more…. This wheat product is sometimes referred to as “Middle Eastern pasta” for its versatility as a base for all sorts of dishes. Found mostly in Middle Eastern and North African cuisine, freekeh traces its roots back several thousand years to ancient Egypt and surrounding areas. It is also used as animal feed, but it is also made into biodegradable packaging materials. While einkorn, with its hard-to-thresh hull, was abandoned as a mainstream crop, it’s still grown in Austria, southern France (where it’s called petit épeautre or “little spelt”), Italy (where it’s called farro piccolo or “little farro”), Germany, and some eastern European countries, in marginally fertile areas. If you prefer a chewier, nuttier texture, consider steel-cut oats, also sometimes called Irish or Scottish oats. Enriched grains are just refined grains fortified with some of the vitamins and minerals they lost during processing. Breads and grains provide you with fiber, B vitamins, iron, selenium and magnesium, especially if you choose the healthier whole-grain versions of these foods, which may lower your risk for heart disease and constipation and help you manage your weight. Health bonus: Rice is one of the most easily-digested grains – one reason rice cereal is often recommended as a baby’s first solid. How to be sure you’re getting whole quinoa: When you see quinoa on an ingredient list, it is almost invariably whole quinoa. Examples are whole wheat, oats, quinoa, brown rice and buckwheat. Rice and wild rice are the grains of the month in September. Two main varieties of wheat are widely eaten. Like quinoa, it is a “pseudo-cereal” with a high level of protein (15 to 19 percent) and a more complete balance of amino acids than most grains. Spelt can be used in place of common wheat in most recipes. (It's actually … Because of this, rye products generally have a lower glycemic index than products made from wheat and most other grains, making them especially healthy for diabetics. Just plain wheat legally refers to refined wheat. Today some commercial cultivation takes place in California and the Midwest, but much of the crop is still harvested by Native Americans, largely in Minnesota. It’s nice to get some of those nutrients added back artificially, but it’s better to just get them naturally from the whole grain. Today amaranth is making its way back, thanks to a lively, peppery taste and a higher level of protein (it’s roughly 13-14% protein) compared to most other grains. Buckwheat is the only grain known to have high levels of an antioxidant called rutin. Triticum spelta, Triticum dicoccum, Triticum monococcum. It grows easily without commercial fertilizers and pesticides, making it ideal for organic and sustainable farming. Steel-cut oats consist of the entire oat kernel (similar in look to a grain of rice), sliced once or twice into smaller pieces to help water penetrate and cook the grain. All Rights reserved. Seeds were smuggled out to Asia, where local dialects referred to Amaranth as “king seed” and “seed sent by God” as a tribute to its taste and sustenance. Learn more…. Check out our “Encyclopedia of Whole Grains” to get a quick overview of all the different grains you could sample, and a few interesting facts about each one. Botanically, buckwheat is a cousin of rhubarb, not technically a grain at all – and certainly not a kind of wheat. Hulled barley and lightly pearled barley are not whole grain as small amounts of bran or the hull are missing. Sorghum is considered to be the fifth-most important cereal crop grown in the world. Most quinoa must be rinsed before cooking, to remove the bitter residue of saponins, a plant-defense that wards off insects. Examples of Pseudo Grains Pseudo grains can be used like whole grains in cooking but are not actually classified as grains, because the plants from which they come are not actually classified as grasses. Rye is the grain of the month in August. If someone is ill boil some spelt, mix it with egg and this will heal him like a fine ointment.” Today, the German abbey she founded still sells spelt products and even spelt liqueur. Triticale and Rye are the grains of the month in August. It can be … There are a number of different types of grains found within the true cereal grains which are from the botanical family ‘Poaceae’ including wheat, oats, rice, corn (maize), barley, sorghum, rye, and millet. Learn more about amaranth. How to be sure you’re getting whole bulgur: Because bulgur is made by cooking the entire wheat kernel, drying it and chopping it in smaller pieces, it remains a whole grain. Learn more about barley. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. Health bonus: Kamut® grain has higher levels of protein than common wheat, and more Vitamin E. A cousin of quinoa, kañiwa ( pronounced kah-nyee-wah) also hails from Peru and Bolivia. Durum wheat is the second most cultivated species of wheat after common wheat. Farro … ✦It’s not a type of wheat, but it is gluten-free. Finding out your favorite foods are now off-limits on a grain-free diet can make the change a bit daunting. In the U.S., most oats are steamed and flattened to produce “old-fashioned” or regular oats, quick oats, and instant oats. From Cambridge English Corpus Many quartz grains are rounded and appear derived from a sandy deposit. Amaranth is a “pseudo-grain” – like quinoa and buckwheat, it’s not in the Poaceae botanical family, but is listed with other grains because its nutritional profile and uses are similar to “true” cereal grains. Easy to prepare, and becoming easier to find, millet has finally made its way to the American table. Kañiwa is an pseudo grain from an annual plant with more than 200 varieties that is similar to quinoa, and has been cultivated in the Altiplano regions of the Andes mountains for millennia. Worldwide, about 50% of sorghum goes to human consumption and alcohol production. Cooked for about 20 minutes, steel-cut oats create a breakfast porridge that delights many people who didn’t realize they love oatmeal! Egyptians buried mummies with necklaces of barley, and centuries later In 1324 Edward II of England standardized the inch as equal to “three grains of barley, dry and round, placed end to end lengthwise.”  It is a highly-adaptable crop, growing north of the Arctic circle and as far south as Ethiopia. Download a Printer Friendly handout of this page (170K PDF). Learn more about quinoa. Rice is the grain of the grass species Oryza sativa or Oryza glaberrima, and is the most widely consumed worldwide. The key to a whole grain is that it includes all three parts. Triticale (trit-i-KAY-lee) is the new kid on the block, a hybrid of durum wheat and rye that’s been grown commercially for only thirty-five years. Durum wheat (Triticum turgidum durum) is made into pasta, while bread wheat (Triticum aestivum vulgare) is used for most other wheat foods. D. Types of Whole Grain Products Freekeh or Farik is a cereal food made from green durum wheat. People eat it plain and often use it as an ingredient in salads, soups, and other dishes. Health bonus: Studies show that compared to modern wheat it’s higher in protein, phosphorus, potassium, and beta-carotene, among other nutrients. How to be sure you’re getting whole oats: When you see oats or oatmeal or oat groats on an ingredient list, they are almost invariably whole oats. 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