The most widely grown wheat is known as common wheat (T. aestivum). A grain that does not include all three is a refined grain, such as white flour or white rice. 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. Learn more about amaranth. This one is pretty easy, as long as you don’t let food marketers trick you. Rice is the grain of the grass species Oryza sativa or Oryza glaberrima, and is the most widely consumed worldwide. Learn more… Although grain-based foods make up a majority of the American diet, many are made from refined grains like white flour, which are low in nutritional value. It’s a key ingredient … Wheat grass is a member of the Poaceae family that is widely produced for its cereal grain which is a staple food worldwide. Health bonus: Studies show that compared to modern wheat it’s higher in protein, phosphorus, potassium, and beta-carotene, among other nutrients. Learn more…. Durum wheat was developed by processes of human selection of emmer wheat strains that were grown in Central Europe and around 7,000 BC. Corn, or maize, is a type of grass. In fact, millets are the leading staple grains in India, and are commonly eaten in China, South America, Russia and the Himalayas. Learn more…. While it is easy to avoid the obvious grains and pseudo-grains on a Grain Free Diet, some ingredients make it more difficult to identify from the name only. Amaranth was a staple of Aztec culture, until Cortez, in an effort to destroy that civilization, decreed that anyone growing the crop would be put to death. Learn more…. 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. As a result, converted rice is healthier than regular white rice, but still is lacking many nutrients found in brown rice. Teff grains are minute – just 1/150 the size of wheat kernels – giving rise to the grain’s name, which comes from teffa, meaning “lost” in Amharic. Emmer, an ancient strain of wheat, was one of the first cereals ever domesticated in the Fertile Crescent, and centuries later, it served as the standard daily ration of the Roman legions. Download a Printer Friendly handout of this page. Quinoa production has not had major ecological and social drawbacks in its native regions due to its increasing demand. The healthiest grains are whole grains, but that doesn't just mean whole-wheat pasta. They include pearl millet (Pennisetum glaucum), foxtail millet (Setaria italica), proso millet (Panicum miliaceum), finger millet / ragi (Eleucine coracana), and fonio (Digitaria exilis). Barley, buckwheat, and quinoa are just a part of this whole grains list. Download a Printer Friendly handout of this page (170K PDF). There are two amaranth species — A. hypochondriacus and A. caudatus — are also grown for their edible seeds, but A. cruentus is most common.). White rice and white bread are examples of refined grains. How to be sure you’re getting whole Kamut: Look for the words whole Kamut. 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. Botanically, buckwheat is a cousin of rhubarb, not technically a grain at all – and certainly not a kind of wheat. You may also see it spelled cañihua. 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. Worldwide, about 50% of sorghum goes to human consumption, but in the U.S., most of the crop is fed to animals, made into wallboard or used for biodegradable packing materials. The grains below, when consumed in a form including the bran, germ and endosperm, are examples of generally accepted whole grain foods and flours. Learn more…. Health bonus: A gluten-free grain, sorghum is especially popular among those with celiac disease. Cracked wheat cooks faster, as the wheat berries have been split open, allowing water to penetrate more quickly. Durum wheat is the second most cultivated species of wheat after common wheat. 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. (Two other amaranth species — A. hypochondriacus and A. caudatus — are also grown for their edible seeds, but A. cruentus is most common.). Whole grains contain the entire grain kernel. Emmer wheat is an ancient strain of hard wheat from the Fertile Crescent in western Asia. Today, millions of pounds of this rich, buttery-tasting wheat are grown on organic farms and made into over 450 whole-grain products around the world. Found mostly in Middle Eastern and North African cuisine, freekeh traces its roots back several thousand years to ancient Egypt and surrounding areas. Health bonus: The fiber in barley is especially healthy; it may lower cholesterol even more effectively than oat fiber. Meanwhile, refined grains must be enriched during processing, because most of the important nutrients are gone. Now people in the United States are beginning to realize what they’ve been missing! Tortillas. Foods in this group include pasta, breads, popcorn, crackers, tortillas, cereals, rice, oatmeal, barley, millet and other grains. Whole wheat is a popular and incredibly versatile cereal grain. Examples are whole wheat, oats, quinoa, brown rice and buckwheat. Hulled barley, available at health food stores, retains more of the whole-grain nutrients but is very slow-cooking. Quinoa is the Grain of the Month in March. Worldwide, about 50% of sorghum goes to human consumption and alcohol production. The more oats are flattened and steamed, the quicker they cook – and the softer they become. A good guide is to eat about three servings of whole grains each day. Bulgur (Triticum ssp.) It looks like barley, it tastes like barley, it cooks like barley, but it's not barley; it's farro! 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. Oats have a sweet flavor that makes them a favorite for breakfast cereals. Health bonus:  Millet is naturally high in protein and antioxidants, and can help control blood sugar and cholesterol. Farro is the Italian name for emmer wheat, an ancient strain of hard wheat from the Fertile Crescent in western Asia. 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. Finding out your favorite foods are now off-limits on a grain-free diet can make the change a bit daunting. Amaranth is the Grain of the Month in May. Don’t use it as the primary source of nutrition, however. 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. Learn more…. 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. 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. Boston, MA 02116. Einkorn is a type of farro, and is the oldest wheat known to scientists and thus considered man's first wheat. Refined grains have been milled, a process that removes the bran and germ. Unlike quinoa, kañiwa is not coated with bitter saponins that must first be rinsed off. Whole grain rice is usually brown – but, unknown to many, can also be black, purple, red or any of a variety of exotic hues. In addition to being cooked in its natural form, millet can be ground and used as flour (as in Indian roti) or prepared as polenta in lieu of corn meal. Another difference between them is that whole grains are always healthier than refined grains. 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. Learn more… 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. Learn more about quinoa. Real sentences showing how to use Grains correctly. Plus, some beneficial nutrients like the fiber are still missing. Rye was also widely grown in colonial America; some historians believe a fungus, rye ergot, triggered hallucinations leading to the Salem witch trials. Click here to access our full Grain of the Month Calendar, or click on Learn More under each grain below. Learn more about buckwheat. 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. This nutritious and easy-to-grow type of millet is largely unknown outside of Ethiopia, India and Australia. Two main varieties of wheat are widely eaten. Barley is the Grain of the Month in February. Easy to prepare, and becoming easier to find, millet has finally made its way to the American table. Commercially, quinoa is now appearing in cereal flakes and other processed foods. 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.” Sorghum is considered to be the fifth-most important cereal crop grown in the world. The brown rice is the plant's true fruit (a type of fruit called caryopsis) and consists of a seed and the sorrounding fruit wall. Traditional Latin cultures learned how to treat corn with alkali, creating masa harina. Wheat, including spelt, is the grain of the month in July. Wheat has come to dominate the grains we eat because it contains large amounts of gluten, a stretchy protein that enables bakers to create satisfying risen breads. Amaranth is a pseudograin because it is not in the Poaceae botanical family. This treatment liberates the niacin in corn, so those who depend on it for sustenance will avoid pellagra. 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. In agronomy and commerce, seeds or fruits from other plant families are called grains if they resemble caryopses. 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. Triticale is a wheat and rye hybrid that was created in a laboratory that is a high-yield crop with improved disease and environmental tolerance. In the U.S., most oats are steamed and flattened to produce “old-fashioned” or regular oats, quick oats, and instant oats. Below is an overview of each part of a whole grain. The most common millets include Finger Millet, Pearl Millet, Foxtail Millet, Little Millet, Proso Millet, and Great Millet. Esta página en español Many people are confused about what “a serving” or “three servings” of whole grains actually means. Hard wheat has more protein, including more gluten, and is used for bread, while soft wheat creates “cake flour” with lower protein. Some breads offer a smaller percentage of whole wheat, which means refined … Wheat, including freekeh, is the grain of the month in July. Cereal grains come from cereal grasses such as wheat, oats, rice, corn, barley, sorghum, rye, and millet. Get health information, news and recipes by subscribing to our monthly newsletter. Grains Group Food Gallery The table below lists some foods in the Grains Group divided into its two subgroups: Whole Grains and Refined Grains. Learn more about barley. The key to a whole grain is that it includes all three parts. Bulgur is made from the parboiled groats of several different wheat species, typically durum wheat. 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. Learn more…. When choosing whole grain bread, opt for 100% whole wheat or whole grain to get the maximum boost. 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. These grains need to be avoided by people with celiac disease and with non-celiac gluten sensitivity. Wild rice and rice are the grains of the month in September. Amaranth kernels are tiny; when cooked they resemble brown caviar. Wild rice is not technically rice at all, but the seed of an aquatic grass originally grown by indigenous tribes around the Great Lakes region roughly 3,600 years ago. Like the other grains above, wheat can be enjoyed in many different forms than baked goods and pasta. Whole grains vary in size, shape and flavor. Some stores also sell wheat flakes, with an appearance similar to rolled oats. 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. 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. Barley is one of the oldest cultivated grains that grows north of the Arctic circle and as far south as Ethiopia. How to be sure you’re getting whole quinoa: When you see quinoa on an ingredient list, it is almost invariably whole quinoa. Wild-rice grains have a chewy outer sheath with a tender inner grain that has a slightly vegetal taste. They are highly tolerant of drought and have a similar nutrient content to other major cereals. Learn more… Finding out your favorite foods are now off-limits on a grain-free diet can … This makes bulgur an extremely nutritious fast food for quick side dishes, pilafs or salads. Spelt has been cultivated since approximately 5000 BC. 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. 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. Buckwheat tolerates poor soil, grows well on rocky hillsides and thrives without chemical pesticides. 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. Whole grain bread products are widely available and come in different varieties. Learn more… The three most commonly used pseudo grains are amaranth, buckwheat and quinoa. Brown rice and oatmeal are examples of whole grains. 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. 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. This makes rice ideal for those on a restricted diet or who are gluten-intolerant. New varieties of hull-less barley are starting to become available. Millet is November’s Grain of the Month. The strong flavor and high price of wild rice mean that it is most often consumed in a blend with other rices or other grains. Learn more…. Health bonus: The type of fiber in rye promotes a rapid feeling of fullness, making rye foods a good choice for people trying to lose weight. How to be sure you’re getting whole buckwheat: When you see buckwheat on an ingredient list, it is almost invariably whole buckwheat. Today about 80% of the world’s triticale is grown in Europe. Recent research reports indicate that oats also have a unique antioxidant, avenanthramides, that helps protect blood vessels from the damaging effects of LDL cholesterol. The dietary fiber in whole grains slows digestion, which makes them low on the glycemic index. Not quite. Its quick cooking time and mild flavor make it ideal for those new to whole grain cooking. Evidence suggests that quinoa was first domesticated by the Andean peoples of Bolivia, Peru, and Chile roughly 4,000 years ago. Durum wheat (Triticum turgidum durum) is made into pasta, while bread wheat (Triticum aestivum vulgare) is used for most other wheat foods. Corn muffins. As a gluten-free whole grain, millet provides yet another great grain option for those in need of alternatives. From Cambridge English Corpus Spelt can be used in place of common wheat in most recipes. Oats are the Grain of the Month in January. How to be sure you’re getting whole rye: Look for whole rye or rye berries in the ingredient list – just because something is labeled “rye bread” doesn’t guarantee it’s whole grain. It is also used as animal feed, but it is also made into biodegradable packaging materials. 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. Wheat, including einkorn, is the grain of the month in July. 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. Health bonus: Teff has over twice the iron of other grains, and three times the calcium. This wheat product is sometimes referred to as “Middle Eastern pasta” for its versatility as a base for all sorts of dishes. 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. Wheat, including bulgur, is the grain of the month in July. Wheat is the grain of the month in July. shows that corn has the highest level of antioxidants of any grain or vegetable – almost twice the antioxidant activity of apples! 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 sorghum: When you see sorghum on an ingredient list, it is most likely whole sorgum – but you can be even more sure with the word whole. Wild rice is not directly related to Asian rice, although they are close cousins in the Oryzae tribe. Most quinoa must be rinsed before cooking, to remove the bitter residue of saponins, a plant-defense that wards off insects. Try this quick cooking (20-25 minutes) wheat in pilafs or savory salads, or cook it into a delicious porridge. Health bonus: Research shows that kañiwa is high in the antioxidant quercetin. Most of the corn grown in the U.S. is used to feed cattle and to make sweeteners. Unique among grains, oats rarely have their bran or germ removed during processing. 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