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. Thumbnail descriptions of some of the many whole grain varieties that delight our taste buds in a wide range of dishes. 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. Whole grain bread products are widely available and come in different varieties. 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. Recent research reports indicate that oats also have a unique antioxidant, avenanthramides, that helps protect blood vessels from the damaging effects of LDL cholesterol. 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. Buckwheat is the Grain of the Month in December. Health bonus: Research from Cornell (no pun intended!) If you prefer a chewier, nuttier texture, consider steel-cut oats, also sometimes called Irish or Scottish oats. 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. However freekeh came to be, this earthy, fiber-filled grain is not to be missed. How to be sure you’re getting whole millet: When you see millet on an ingredient list, it is almost invariably whole millet. Learn more…. Refined grains appear in regular noodles, pasta, white bread, crackers, and many other products. Amaranth is a pseudograin because it is not in the Poaceae botanical family. Einkorn wheat can refer either to the wild species of wheat, Triticum boeoticum, or to the domesticated form, Triticum monococcum L. Emmer is a type of farro, or ancient hulled wheat, that dates back to early civilization. Semolina flour made from emmer is still used today for special soups and other dishes in Tuscany and Umbria, and farro is thought by some aficionados to make the best pasta. It can be … How to be sure you’re getting whole amaranth: When you see amaranth on an ingredient list, it is almost invariably whole amaranth. Quinoa (keen-wah) comes to us from the Andes, where it has long been cultivated by the Inca. Quinoa is the Grain of the Month in March. 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. Get health information, news and recipes by subscribing to our monthly newsletter. Whole wheat is a popular and incredibly versatile cereal grain. 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. Spelt can be used in place of common wheat in most recipes. Japan’s soba noodles, Brittany’s crêpes and Russia’s kasha are all made with buckwheat. Botanically, buckwheat is a cousin of rhubarb, not technically a grain at all – and certainly not a kind of wheat. 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. Learn more…. There are anecdotal reports that some people sensitive to wheat can tolerate spelt, but no reliable medical studies have addressed that issue. This nutritious and easy-to-grow type of millet is largely unknown outside of Ethiopia, India and Australia. Esta página en español Many people are confused about what “a serving” or “three servings” of whole grains actually means. Another difference between them is that whole grains are always healthier than refined grains. How to be sure you’re getting whole buckwheat: When you see buckwheat on an ingredient list, it is almost invariably whole buckwheat. Oats are the Grain of the Month in January. Don’t use it as the primary source of nutrition, however. 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. Whole grains vary in size, shape and flavor. Not quite. Health bonus:  Millet is naturally high in protein and antioxidants, and can help control blood sugar and cholesterol. Wheat grass is a member of the Poaceae family that is widely produced for its cereal grain which is a staple food worldwide. 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. Generally thought to be the most ancient of wheat varieties available today, einkorn is a diploid wheat with just two sets of chromosomes. Corn cakes. 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. Similar to bulgur wheat, freekeh is often sold cracked into smaller, quicker cooking pieces. Buckwheat goes way beyond the pancake mixes we associate with it. 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. Foods in this group include pasta, breads, popcorn, crackers, tortillas, cereals, rice, oatmeal, barley, millet and other grains. How to be sure you’re getting whole barley: Look for whole barley or hulled barley or hull-less barley. Panicum miliaceum, Pennisetum Glaucum, Setaria italica, eleusine coracana, digitaria exilis. It looks like barley, it tastes like barley, it cooks like barley, but it's not barley; it's farro! Fresh corn on the cob. In fact, millets are the leading staple grains in India, and are commonly eaten in China, South America, Russia and the Himalayas. Durum wheat is the second most cultivated species of wheat after common wheat. Millet (finger, foxtail, Japanese, Kodo, Pearl, Adlay, & Proso), Maltodextrin – sweetener derived from wheat, corn, rice, and tapioca, Glucose – sweetener made from wheat, corn, and tapioca, Dextrose – a sweetener made from wheat, rice, and tapioca, Molasses – may be made from corn, but sometimes from cane sugar, Rickaroons: Case Study on The Importance of Community and How Certification Supports That Effort, 4th and Heart: Leveraging Third-Party Certification for Increased Brand Awareness, Chomps: A Case Study on Leveraging Certifications for Driving Brand Growth, Paleo Foundation adds Maltitol to Keto Certified Standards. Hulled barley, available at health food stores, retains more of the whole-grain nutrients but is very slow-cooking. Health bonus: Research shows that kañiwa is high in the antioxidant quercetin. 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. When wheat kernels are cleaned, boiled, dried, ground by a mill, then sorted … 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.

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