Botanically, buckwheat is a cousin of rhubarb, not technically a grain at all – and certainly not a kind of wheat. Corn muﬃns. Years of selecting, testing and propagating eventually brought the grain – now called Kamut, an ancient Egyptian word for wheat – to prominence. Emmer wheat is an ancient strain of hard wheat from the Fertile Crescent in western Asia. There are four main categories of rice Indica, japonica, aromatic and glutinous. Spelt is a type of farro, and is also known as dinkel wheat. Wheat grass is a member of the Poaceae family that is widely produced for its cereal grain which is a staple food worldwide. That’s because even the short list of whole grain benefits is impressive. Hard wheat has more protein, including more gluten, and is used for bread, while soft wheat creates “cake ﬂour” with lower protein. You may also see it spelled cañihua. Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Second, it's high in protein with 18 grams per cup, cooked, making it perfect vegetarians and vegans.. 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. What is a food family? 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. Barley has a particularly tough hull, which is diﬃcult to remove without losing some of the bran. It produces a strong body and healthy blood to those who eat it and it makes the spirit of man light and cheerful. Learn more…. Try mixing it into ground turkey or lean beef instead of bread crumbs when making meat loaf. A grain is a “whole grain” if it contains the three key parts of a seed: the bran, germ, and endosperm. Barley, buckwheat, and quinoa are just a part of this whole grains list. Whole grains fall into one of two categories, cereals and pseudocereals. As a gluten-free whole grain, millet provides yet another great grain option for those in need of alternatives. 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. Rye is most often cultivated for flour, bread, and alcohol production. Two main varieties of wheat are widely eaten. Top 5 Gluten Free and Grain Free Flour Alternatives. Grains are divided into 2 subgroups: Whole Grains and Refined Grains. Quinoa is the Grain of the Month in March. Learn more about buckwheat. Wild-rice grains have a chewy outer sheath with a tender inner grain that has a slightly vegetal taste. Though much of our quinoa is still imported from South America, farmers in high-altitude areas near the Rockies are also beginning to cultivate quinoa. Dr. Denice Moffat, Naturopath & Medical Intuitive Telephone Consultation Services (208) 877-1222 (Pacific Time) (208) 877-1969 Consult line As always, look for the word whole, but even if you don’t see it, the grain is likely whole. Corn, including popcorn, is the grain of the month in October. Sorghum. Corn is a result of thousands of years of domestication by the native peoples of central Mexico of the small-seeded, wild grass into the familiar grain we know as corn today. Click here for more information on oats. Just plain wheat legally refers to reﬁned wheat. Founder of The Paleo Foundation and Cetogenica.com. 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. Wheat, including bulgur, is the grain of the month in July. 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. 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. Cooked for about 20 minutes, steel-cut oats create a breakfast porridge that delights many people who didn’t realize they love oatmeal! Rice is often categorized for sale by grain size (short, medium or long) and is sometimes sold with that generic designation. EMAIL [email protected] Generally thought to be the most ancient of wheat varieties available today, einkorn is a diploid wheat with just two sets of chromosomes. 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. 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. It is also used as animal feed, but it is also made into biodegradable packaging materials. Today about 80% of the world’s triticale is grown in Europe. Use the Ingredient Statement (List) Whole grains are the primary ingredient by weight, with the exception of water. 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. Corn cakes. Not quite. 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. Japan’s soba noodles, Brittany’s crêpes and Russia’s kasha are all made with buckwheat. Unlikely quinoa, the production of Kañiwa has not experienced major ecological and social drawbacks in its native regions due to its increasing demand. 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. 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. Whole grains. 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. Millet is November’s Grain of the Month. Health bonus: Teﬀ has over twice the iron of other grains, and three times the calcium. Below is a list of 15 grains high in fiber ranked by the amount of fiber per cup cooked. The whole grain names as well as the names by which the grain flours and commonly known names of split or broken grains are given here. Twelfth-century mystic St. Hildegard is said to have written, “The spelt is the best of grains. Sorghum is the grain of the month in June. Magone / Getty Images. Found mostly in Middle Eastern and North African cuisine, freekeh traces its roots back several thousand years to ancient Egypt and surrounding areas. Learn more…. Commercially known as Kamut, Khorsan wheat is twice the size of modern-day, common wheat. 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. First on our high-protein grains list is amaranth. 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. There are anecdotal reports that some people sensitive to wheat can tolerate spelt, but no reliable medical studies have addressed that issue. 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. 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. Oats have a sweet ﬂavor that makes them a favorite for breakfast cereals. 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. Agnostic in general— except for I know with certainty that pineapples do not belong on pizza. The more oats are ﬂattened and steamed, the quicker they cook – and the softer they become. Health bonus: The ﬁber in barley is especially healthy; it may lower cholesterol even more eﬀectively than oat ﬁber. Health bonus: Studies show that compared to modern wheat it’s higher in protein, phosphorus, potassium, and beta-carotene, among other nutrients. Learn more…. While there are numerous types of millets, all millets are members of the family Poaceae (the grasses) which makes them true grains. We are always adding more information about grains. Unique among grains, oats almost never have their bran and germ removed in processing. You can bookmark this site as a help for recipe ideas, shopping and garden planting. Eating corn with beans creates a complementary mix of amino acids that raises the protein value to humans. Hulled barley, available at health food stores, retains more of the whole-grain nutrients but is very slow-cooking. 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. Grains consist of three important parts: Amaranth has no gluten, so it must be mixed with wheat to make leavened breads. Grains, commonly referred to as ‘cereals’ or ‘cereal grains’, are the edible seeds of specific grasses belonging to the Poaceae (also known as Gramineae) family. 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. Farro is a food composed of the grains of certain wheat species, sold dried, and prepared by cooking in water until soft. 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. 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. Amaranth kernels are tiny; when cooked they resemble brown caviar. 266 Beacon Street, Suite 1 Boston, MA 02116. Cracked wheat cooks faster, as the wheat berries have been split open, allowing water to penetrate more quickly. Barley is one of the oldest cultivated grains. This makes rice ideal for those on a restricted diet or who are gluten-intolerant. Similar to bulgur wheat, freekeh is often sold cracked into smaller, quicker cooking pieces. Not quite. Popcorn. Quinoa production has not had major ecological and social drawbacks in its native regions due to its increasing demand. Try this quick cooking (20-25 minutes) wheat in pilafs or savory salads, or cook it into a delicious porridge. Barley is the Grain of the Month in February. Rye is the grain of the month in August. Each serving should contain at least 2 or 3 grams of fiber. Use 1.5 cups of water to 1 cup of quinoa. If you prefer a chewier, nuttier texture, consider steel-cut oats, also sometimes called Irish or Scottish oats. The most widely grown wheat is known as common wheat (T. aestivum). Farro is the Italian name for emmer wheat, an ancient strain of hard wheat from the Fertile Crescent in western Asia. Long seen as a weed in more desirable wheat crops, Rye is a wild-growing grain of central and eastern Turkey that is a member of the wheat tribe that is closely related to Barley. It happens to also be distant relative to spinach and Swiss chard as it’s actually a seed, meaning it’s a pseudo-cereal. 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. Learn more… Buckwheat is the Grain of the Month in December. It grows easily without commercial fertilizers and pesticides, making it ideal for organic and sustainable farming. It’s also rich in fiber to keep you feeling full and is packed with vitamins and minerals to promote overall health. Unlike its cousin quinoa, kañiwa is not coated with saponins, and has a dark red-brown color. 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. 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. In an ingredients list, oats, oatmeal, and oat groats typically refers to whole oats. The most common millets include Finger Millet, Pearl Millet, Foxtail Millet, Little Millet, Proso Millet, and Great Millet. 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. It is rich and nourishing and milder than other grain. In Italy, spelt is known as farro grande, or “big farro.”, How to be sure you’re getting whole spelt: Like other varieties of wheat, spelt can be found in both whole and reﬁned form in our food supply – so look for the words whole spelt. When wheat kernels are cleaned, boiled, dried, ground by a mill, then sorted by size, the result is bulgur. 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. Replacing refined grains in favor of whole grains has been linked to various health benefits. If you find any ingredients missing, please use our contact form to inform us. 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. 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. 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