Quinoa production has not had major ecological and social drawbacks in its native regions due to its increasing demand. Wheat, including bulgur, is the grain of the month in July. All Rights reserved. Finding out your favorite foods are now off-limits on a grain-free diet can … However, its nutritional profile and uses are similar to “true” cereal grains. Bulgur and grano (see above) make excellent side-dishes. This wheat product is sometimes referred to as “Middle Eastern pasta” for its versatility as a base for all sorts of dishes. So if you see oats or oat flour on the label, relax: you’re virtually guaranteed to be getting whole grain. Don’t use it as the primary source of nutrition, however. It is grown for bread and to feed camels in the Iranian region of Khorasan. 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. 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. Whole grain bread products are widely available and come in different varieties. 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. Buckwheat is the Grain of the Month in December. Learn more… Eat whole grains rather than refined grains as often as possible. But after refining, about 25% of a grain’s protein is lost, along with at least seventeen key nutrients. How to be sure you’re getting whole grain rice: The term brown rice is always whole grain, as are most other colored rices, such as black rice or red rice. Not quite. Learn more about quinoa. This unique process gives freekeh its signature smoky flavor. 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… Around the world, rice thrives in warm, humid climates; almost all of the U.S. rice crop is grown in Arkansas, California, Louisiana, Mississippi, Missouri and Texas. Farro is the Italian name for emmer wheat, an ancient strain of hard wheat from the Fertile Crescent in western Asia. Wheat, including farro / emmer, is the grain of the month in July. Health bonus: Scientific studies have concluded that like barley, oats contain a special kind of fiber called beta-glucan found to be especially effective in lowering cholesterol. 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. Unique among grains, oats rarely have their bran or germ removed during processing. Plus, some beneficial nutrients like the fiber are still missing. Some breads offer a smaller percentage of whole wheat, which means refined … Refined grains are sometimes called refined carbs or refined carbohydrates. Whole wheat is a popular and incredibly versatile cereal grain. Download a Printer Friendly handout of this page. Its quick cooking time and mild flavor make it ideal for those new to whole grain cooking. 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. Learn more…. Sorghum is the grain of the month in June. examples of whole grains include: * amaranth * brown rice * bulgur * buckwheat * millet * oatmeal * popcorn * sorghum * quinoa * whole farro * whole oats * whole rye * whole wheat In the U.S., most oats are steamed and flattened to produce “old-fashioned” or regular oats, quick oats, and instant oats. (It's actually … Fresh corn on the cob. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. 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. 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. Japan’s soba noodles, Brittany’s crêpes and Russia’s kasha are all made with buckwheat. Millet is November’s Grain of the Month. 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. 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. Whole grains are the whole seeds of plants. Perhaps bulgur’s best-known traditional use is in the minty grain and vegetable salad known as tabbouleh. Freekeh or Farik is a cereal food made from green durum wheat. D. Types of Whole Grain Products However, its storage proteins, appearance, and use classify it as a pseudograin. Twelfth-century mystic St. Hildegard is said to have written, “The spelt is the best of grains. Health bonus:  Millet is naturally high in protein and antioxidants, and can help control blood sugar and cholesterol. The most widely grown wheat is known as common wheat (T. aestivum). Barley is the Grain of the Month in February. 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. Rye was also widely grown in colonial America; some historians believe a fungus, rye ergot, triggered hallucinations leading to the Salem witch trials. Boston, MA 02116. Traditional Latin cultures learned how to treat corn with alkali, creating masa harina. See examples of Grains in English. How to be sure you’re getting whole teff: All varieties of teff are whole-grain, because the kernel is simply too small to mill easily. Today about 80% of the world’s triticale is grown in Europe. For example, amaranth is sold as " grain amaranth ", and amaranth … Learn more… 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. 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. How to be sure you’re getting whole amaranth: When you see amaranth on an ingredient list, it is almost invariably whole amaranth. 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. Most quinoa must be rinsed before cooking, to remove the bitter residue of saponins, a plant-defense that wards off insects. When choosing whole grain bread, opt for 100% whole wheat or whole grain to get the maximum boost. Click here for more information on oats. Refined grains have been milled, a process that removes the bran and germ. Wheat, including einkorn, is the grain of the month in July. Learn more…. 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. 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. 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. Botanists are now developing saponin-free strains of quinoa, to eliminate this minor annoyance to the enjoyment of quinoa. Sorghum is considered to be the fifth-most important cereal crop grown in the world. Grains are the fruits of single-seeded grasses like barley, wheat and rye. When wheat kernels are cleaned, boiled, dried, ground by a mill, then sorted by size, the result is bulgur. Another difference between them is that whole grains are always healthier than refined grains. Learn more about amaranth. 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. 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. 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 estimated that teff is the principal source of nutrition for over two-thirds of Ethiopians, who make it into the ubiquitous spongy injera flatbread. Cereal grains come from cereal grasses such as wheat, oats, rice, corn, barley, sorghum, rye, and millet. 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. Meanwhile, refined grains must be enriched during processing, because most of the important nutrients are gone. Farro. Unlikely quinoa, the production of Kañiwa has not experienced major ecological and social drawbacks in its native regions due to its increasing demand. It grows easily without commercial fertilizers and pesticides, making it ideal for organic and sustainable farming. This treatment liberates the niacin in corn, so those who depend on it for sustenance will avoid pellagra. Rice and wild rice are the grains of the month in September. Get health information, news and recipes by subscribing to our monthly newsletter. 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. If you prefer a chewier, nuttier texture, consider steel-cut oats, also sometimes called Irish or Scottish oats. Whole Wheat. Health bonus: A gluten-free grain, sorghum is especially popular among those with celiac disease. Choosing whole grains. Some stores also sell wheat flakes, with an appearance similar to rolled oats. Now people in the United States are beginning to realize what they’ve been missing! Health bonus: Amaranth has a high level of very complete protein; its protein contains lysine, an amino acid missing or negligible in many grains. Learn more… 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. Try this quick cooking (20-25 minutes) wheat in pilafs or savory salads, or cook it into a delicious porridge. Learn more… Years of selecting, testing and propagating eventually brought the grain – now called Kamut, an ancient Egyptian word for wheat – to prominence. Durum wheat (Triticum turgidum durum) is made into pasta, while bread wheat (Triticum aestivum vulgare) is used for most other wheat foods. Teff is a species of grass that is native to Africa, and is known for its ability to fix carbon in drought and in high, or extreme temperatures. Triticale was over-hyped as a miracle crop in the 1970s, but initial interest faded when crops were inconsistent and acceptance was slow. Real sentences showing how to use Grains correctly. How to be sure you’re getting whole Kamut: Look for the words whole Kamut. How to be sure you’re getting whole millet: When you see millet on an ingredient list, it is almost invariably whole millet. Barley has a particularly tough hull, which is difficult to remove without losing some of the bran. Corn, or maize, is a type of grass. Behind sugarcane and corn production, rice is agricultural commodity with the third-highest production worldwide. The most common millets include Finger Millet, Pearl Millet, Foxtail Millet, Little Millet, Proso Millet, and Great Millet. Hulled barley and lightly pearled barley are not whole grain as small amounts of bran or the hull are missing. 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. 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. Commercially known as Kamut, Khorsan wheat is twice the size of modern-day, common wheat. This nutritious and easy-to-grow type of millet is largely unknown outside of Ethiopia, India and Australia. 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. Recent research reports indicate that oats also have a unique antioxidant, avenanthramides, that helps protect blood vessels from the damaging effects of LDL cholesterol. Despite the name, buckwheat is a cousin of rhubarb, not related to wheat, and is not a true cereal as it is not in the grass family. While there are numerous types of millets, all millets are members of the family Poaceae (the grasses) which makes them true grains. Unique among grains, oats almost never have their bran and germ removed in processing. Triticum durum or Triticum turgidum subsp. How to be sure you’re getting whole triticale: When you see triticale on an ingredient list, it is almost invariably whole triticale. Whole Wheat. 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. Botanically, however, the seed and the grain are not exactly the same despite their interchangeable use. Unlike quinoa, kañiwa is not coated with bitter saponins that must first be rinsed off. Health bonus: Rice is one of the most easily-digested grains – one reason rice cereal is often recommended as a baby’s first solid. Grains and cereal are synonymous with caryopses, the fruits of the grass family. In rice, the grain consists of the brown rice and the enveloping rice hull. 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. It’s a key ingredient … 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. 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. Thumbnail descriptions of some of the many whole grain varieties that delight our taste buds in a wide range of dishes. 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. Rye and wheat have long cross-bred in nature, but the resulting offspring were sterile, until a French scientist, in 1937 discovered how to induce fertility. Spelt is a variety of wheat widely cultivated until the spread of fertilizers and mechanical harvesting left it by the wayside in favor of wheats more compatible with industrialization. Now that you have a complete list of grains and pseudograins you should be able to avoid them, right? It looks like barley, it tastes like barley, it cooks like barley, but it's not barley; it's farro! 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. Corn muffins. 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