Durum wheat is the second most cultivated species of wheat after common wheat. Traditional Latin cultures learned how to treat corn with alkali, creating masa harina. New varieties of hull-less barley are starting to become available. A grain is a “whole grain” if it contains the three key parts of a seed: the bran, germ, and endosperm. Health bonus: Research from Cornell (no pun intended!) Below is a list of 15 grains high in fiber ranked by the amount of fiber per cup cooked. Millet’s incredible versatility means it can be used in everything from flatbreads to porridges, side dishes and desserts – even fermented and consumed as an alcoholic beverage. This makes bulgur an extremely nutritious fast food for quick side dishes, pilafs or salads. Years of selecting, testing and propagating eventually brought the grain – now called Kamut, an ancient Egyptian word for wheat – to prominence. In South America, it is often sold on the streets, popped like corn. More information on the health benefits provided by whole grains is presented further in the article. It happens to also be distant relative to spinach and Swiss chard as it’s actually a seed, meaning it’s a pseudo-cereal. Quinoa is an awesome grain because not only is it gluten-free, it’s one of the few plant foods that is considered a complete protein. It is grown for bread and to feed camels in the Iranian region of Khorasan. Finding out your favorite foods are now off-limits on a grain-free diet can make the change a bit daunting. Second, it's high in protein with 18 grams per cup, cooked, making it perfect vegetarians and vegans.. 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. 266 Beacon Street, Suite 1 Boston, MA 02116. Wild-rice grains have a chewy outer sheath with a tender inner grain that has a slightly vegetal taste. It is also used as animal feed, but it is also made into biodegradable packaging materials. Spelt is a type of farro, and is also known as dinkel wheat. Rye is the grain of the month in August. Cereal grains, or true grains, are members of the Poaceae family, which includes barley, corn, oats, rice, and wheat, but other foods with similar uses and nutritional profiles are often considered grains by the Whole Grains Council and chefs, so we’ve included them here as well. Learn more…. So if you see oats or oat flour on the label, relax: you’re virtually guaranteed to be getting whole grain. Unlike quinoa, kañiwa is not coated with bitter saponins that must first be rinsed off. Rye was also widely grown in colonial America; some historians believe a fungus, rye ergot, triggered hallucinations leading to the Salem witch trials. Corn, including popcorn, is the grain of the month in October. Red wheat has more strong-flavored tannins than milder white wheat; in this case the word “white” does not mean that the grain has been refined. Nutrition charts and diagrams for Grains. Due to their production, oats are frequently contaminated by wheat and barley, and contain traces of gluten. shows that corn has the highest level of antioxidants of any grain or vegetable – almost twice the antioxidant activity of apples! How to be sure you’re getting whole barley: Look for whole barley or hulled barley or hull-less barley. More recently, farmers in Washington state and elsewhere are bringing drought-tolerant einkorn back into production in the U.S. How to be sure you’re getting whole einkorn: When you see einkorn on an ingredient list, it is almost invariably whole einkorn. Grains are an essential element in a healthy diet, and eating high-fiber whole grains may help reduce your risk of heart disease, ward off diabetes, and control cholesterol. You have plenty of choices in whole grains, though a few are certainly much more frequently seen and eaten than the rest, particularly in the standard American diet. How to be sure you’re getting whole millet: When you see millet on an ingredient list, it is almost invariably whole millet. Health bonus: Amaranth has a high level of very complete protein; its protein contains lysine, an amino acid missing or negligible in many grains. Grains consist of three important parts: Some stores also sell wheat flakes, with an appearance similar to rolled oats. Quinoa (keen-wah) comes to us from the Andes, where it has long been cultivated by the Inca. Buckwheat is the Grain of the Month in December. Quinoa is a psuedograin that comes from a flowering plant in the amaranth family, and is not a member of the grass (Poaceae) family. This list of grains identifies grains from the Grass Family, other foods from the Grass Family, specifies which grains contain gluten, and lists alternative grains. It can also be incorporated into soups, salads and baked goods. Amaranth is the Grain of the Month in May. For many, whole grains are an important part of a healthy diet. Behind sugarcane and corn production, rice is agricultural commodity with the third-highest production worldwide. White rice is a refined grain, not a whole grain, because the germ and bran have been removed. FAX 617-421-5511. The list of common whole grain foods includes items easy-to-find at the supermarket, and can be added to your diet in place of, or in addition to, foods you already enjoy. Top 5 Gluten Free and Grain Free Flour Alternatives. That’s because even the short list of whole grain benefits is impressive. Winter and spring wheat differ largely in their growing areas, with northern areas supporting spring wheat and more southerly climates able to plant winter wheat, which is actually planted in the fall and harvested in the spring. Learn more…. First, it's much quicker-cooking than other whole grains. 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. Triticum durum or Triticum turgidum subsp. Unlike its cousin quinoa, kañiwa is not coated with saponins, and has a dark red-brown color. The term farro can be applied to three different types of ancient wheat grains: spelt, emmer, and einkorn. While it is easy to avoid the obvious grains and pseudo-grains on … Barley is one of the oldest cultivated grains that grows north of the Arctic circle and as far south as Ethiopia. Then dive deeper if you want more. Quinoa is the Grain of the Month in March. 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. Long seen as a weed in more desirable wheat crops, rye eventually gained respect for its ability to grow in areas too wet or cold for other grains. Bread wheat is described as “hard” or “soft” according to its protein content; as “winter” or “spring” according to when its sown; and as “red” or “white” according to color of the kernels. As with many ancient grain crops, teff is quite adaptive and is able to be cultivated in various conditions including dry, wet, and also in poor soil. 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. Emmer wheat is an ancient strain of hard wheat from the Fertile Crescent in western Asia. 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. Here's a composite list of grains and adjuncts. Barley has a particularly tough hull, which is difficult to remove without losing some of the bran. Buckwheat tolerates poor soil, grows well on rocky hillsides and thrives without chemical pesticides. Learn more…. 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. 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. Its quick cooking time and mild flavor make it ideal for those new to whole grain cooking. Get health information, news and recipes by subscribing to our monthly newsletter. Easy to prepare, and becoming easier to find, millet has finally made its way to the American table. Twelfth-century mystic St. Hildegard is said to have written, “The spelt is the best of grains. How to be sure you’re getting whole triticale: When you see triticale on an ingredient list, it is almost invariably whole triticale. Freekeh (also called farik or frikeh) is a hard wheat (often durum wheat) that is harvested when the plant is still young and green, then roasted and rubbed. Learn more about buckwheat. Wheat, oats and rice are the grains most commonly eaten in Australia, with others such as rye, barley, corn, triticale, millet and sorghum making a smaller contribution. Spelt can be used in place of common wheat in most recipes. Content of Fiber, Cholesterol and other vitamins and minerals. Unique among grains, oats rarely have their bran or germ removed during processing. Whole grain rice is usually brown – but, unknown to many, can also be black, purple, red or any of a variety of exotic hues. Wheat berries – whole wheat kernels – can also be cooked as a side dish or breakfast cereal, but must be boiled for about an hour, preferably after soaking overnight. Simmer 25 to 30 minutes. Farro is a food composed of the grains of certain wheat species, sold dried, and prepared by cooking in water until soft. 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. 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. Today it is getting more attention for its sweet, molasses-like flavor and its versatility; it can be cooked as porridge, added to baked goods, or even made into “teff polenta.” Teff grows in three colors: red, brown and white. Eating corn with beans creates a complementary mix of amino acids that raises the protein value to humans. This Peruvian grain is a protein powerhouse, with nine grams per cooked cup, making it a staple in some parts of the world. Triticum spelta, Triticum dicoccum, Triticum monococcum. Not quite. Amaranth kernels are tiny; when cooked they resemble brown caviar. Rice is often categorized for sale by grain size (short, medium or long) and is sometimes sold with that generic designation. When you’re shopping for any whole-grain product, look at the ingredients and make sure the whole grain is at or near the top of the list. Wheat, including freekeh, is the grain of the month in July. Prebiotic fiber, and why “Just Eat Real Food” isn’t as good of a mantra as you think. Perhaps bulgur’s best-known traditional use is in the minty grain and vegetable salad known as tabbouleh. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group. Fresh corn on the cob. Despite being just 1/100 the size of a kernel of wheat, teff packs a nutritional punch. Rumor has it that freekeh was discovered when an ancient village in the Eastern Mediterranean hurriedly picked young wheat before an attack on their city. How to be sure you’re getting whole Kamut: Look for the words whole Kamut. Each serving should contain at least 2 or 3 grams of fiber. 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. Kamut® Khorasan grain is another example of an heirloom grain, once pushed aside by an agricultural monoculture but now returning to add variety to the food supply. Wheat, including bulgur, is the grain of the month in July. Not quite. Recent research reports indicate that oats also have a unique antioxidant, avenanthramides, that helps protect blood vessels from the damaging effects of LDL cholesterol. Here are 14 healthy whole-grain foods to add to your diet, including some gluten-free options. The healthiest grains are whole grains, but that doesn't just mean whole-wheat pasta. Whole grains. Now that you have a complete list of grains and pseudograins you should be able to avoid them, right? You might have trouble acclimating to a grain-free diet because you’re not 100% sure what is acceptable and what is not on a grain-free diet or Paleo diet. There are four main categories of rice Indica, japonica, aromatic and glutinous. 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. How to be sure you’re getting whole wheat: When you’re shopping for wheat, make especially sure to look for the term whole wheat (and in Canada, for the term whole grain whole wheat) to make sure you’re getting all the bran, germ and endosperm. There are anecdotal reports that some people sensitive to wheat can tolerate spelt, but no reliable medical studies have addressed that issue. Sorghum is considered to be the fifth-most important cereal crop grown in the world. 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. 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. Triticale and Rye are the grains of the month in August. As one of the smallest grains in the world, teff is a tiny but powerful grain. List of Whole Grains. Compared with other types of grains, whole grains are better sources of fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium and magnesium. Download a Printer Friendly handout of this page. Millet is not just one grain but the name given to a group of several small related grains that have been around for thousands of years and are found in many diets around the world. Click here for more information on oats. They are highly tolerant of drought and have a similar nutrient content to other major cereals. In the U.S., most oats are steamed and flattened to produce “old-fashioned” or regular oats, quick oats, and instant oats. But its nutrients, nutty flavor and appearance have led to its ready adoption into the family of grains. Learn more…. How to be sure you’re getting whole kañiwa: Kañiwa is such a tiny grain with such specialized uses that you are unlikely to encounter it in refined form. Cracked wheat cooks faster, as the wheat berries have been split open, allowing water to penetrate more quickly. Use the Ingredient Statement (List) Whole grains are the primary ingredient by weight, with the exception of water. How to be sure you’re getting whole freekeh: When you see freekeh on an ingredient list (including cracked freekeh) it is almost invariably whole freekeh. Like the other grains above, wheat can be enjoyed in many different forms than baked goods and pasta. 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