Wild rice is not directly related to Asian rice, although they are close cousins in the Oryzae tribe. When wheat kernels are cleaned, boiled, dried, ground by a mill, then sorted by size, the result is bulgur. Buckwheat tolerates poor soil, grows well on rocky hillsides and thrives without chemical pesticides. 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. Example: Rice, wheat. The grains below, when consumed in a form including the bran, germ and endosperm, are examples of generally accepted whole grain foods and flours. It looks like barley, it tastes like barley, it cooks like barley, but it's not barley; it's farro! Tortillas. Amaranth is the Grain of the Month in May. The healthiest grains are whole grains, but that doesn't just mean whole-wheat pasta. Whole grains vary in size, shape and flavor. How to be sure you’re getting whole triticale: When you see triticale on an ingredient list, it is almost invariably whole triticale. Farro … Teff is November’s Grain of the Month. This makes rice ideal for those on a restricted diet or who are gluten-intolerant. However freekeh came to be, this earthy, fiber-filled grain is not to be missed. 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. Health bonus: Teff has over twice the iron of other grains, and three times the calcium. Boston, MA 02116. Health bonus: Rice is one of the most easily-digested grains – one reason rice cereal is often recommended as a baby’s first solid. Since they contain all three parts of the kernel, they have more proteins and nutrients. Bulgur and grano (see above) make excellent side-dishes. There are anecdotal reports that some people sensitive to wheat can tolerate spelt, but no reliable medical studies have addressed that issue. 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. Quinoa is a small, light-colored round grain, similar in appearance to sesame seeds. As always, look for the word whole, but even if you don’t see it, the grain is likely whole. When choosing whole grain bread, opt for 100% whole wheat or whole grain to get the maximum boost. The limestones are pure calcarenites lacking siliciclastic detritus and containing a distinctive fossil assemblage of crinoid plates, algal grains, corals, ammonoids, brachiopods and fusulinids. Corn cakes. 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. 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. 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. Hulled barley, available at health food stores, retains more of the whole-grain nutrients but is very slow-cooking. Whole grains are usually more expensive, but they contain more important nutrients than refined grains. It’s also widely consumed in neighboring Eritrea and other countries in the Horn of Africa. ✦It’s not a type of wheat, but it is gluten-free. 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.” This unique process gives freekeh its signature smoky flavor. Millet is November’s Grain of the Month. 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. 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. Esta página en español Many people are confused about what “a serving” or “three servings” of whole grains actually means. 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. Learn more… The most common millets include Finger Millet, Pearl Millet, Foxtail Millet, Little Millet, Proso Millet, and Great Millet. Refined grains appear in regular noodles, pasta, white bread, crackers, and many other products. But quinoa is also available in other colors, including red, purple and black. 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. Wild rice has twice the protein and fiber of brown rice, but less iron and calcium. Panicum miliaceum, Pennisetum Glaucum, Setaria italica, eleusine coracana, digitaria exilis. 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. Rye is the grain of the month in August. Grains are the fruits of single-seeded grasses like barley, wheat and rye. Quinoa is the Grain of the Month in March. Unique among grains, oats almost never have their bran and germ removed in processing. White rice is a refined grain, not a whole grain, because the germ and bran have been removed. Not quite. 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. 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. Whole Wheat. It produces a strong body and healthy blood to those who eat it and it makes the spirit of man light and cheerful. 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. Another difference between them is that whole grains are always healthier than refined grains. For example, replacing refined grains with potassium-rich whole grains may help lower blood pressure. Barley has a particularly tough hull, which is difficult to remove without losing some of the bran. You may also see it spelled cañihua. However, its storage proteins, appearance, and use classify it as a pseudograin. Whole grain bread products are widely available and come in different varieties. 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. Years of selecting, testing and propagating eventually brought the grain – now called Kamut, an ancient Egyptian word for wheat – to prominence. Similar to bulgur wheat, freekeh is often sold cracked into smaller, quicker cooking pieces. Quinoa (keen-wah) comes to us from the Andes, where it has long been cultivated by the Inca. How to be sure you’re getting whole barley: Look for whole barley or hulled barley or hull-less barley. 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. A good guide is to eat about three servings of whole grains each day. This one is pretty easy, as long as you don’t let food marketers trick you. Pseudocereal grains are cooked and consumed in a similar manner, but they do not come from grasses—grains in this category include quinoa, buckwheat, and amaranth. This makes bulgur an extremely nutritious fast food for quick side dishes, pilafs or salads. Learn more…. 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. Health bonus: Spelt is higher in protein than common wheat. (It's actually … 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 Kamut: Look for the words whole Kamut. Health bonus: Research shows that kañiwa is high in the antioxidant quercetin. 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 quinoa: When you see quinoa on an ingredient list, it is almost invariably whole quinoa. For this reason it is a traditional part of cuisine in Northern Europe and Russia. Learn more…. But some finds its way into the grocery store. Wild rice and rice are the grains of the month in September. Enriched grains are just refined grains fortified with some of the vitamins and minerals they lost during processing. Two main varieties of wheat are widely eaten. Gluten-Containing Grains. 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. 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. There are many species of wheat that make up the genus Triticum. Whole Wheat. 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. Amaranth is a pseudograin because it is not in the Poaceae botanical family. 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. Rye was also widely grown in colonial America; some historians believe a fungus, rye ergot, triggered hallucinations leading to the Salem witch trials. Buckwheat is the only grain known to have high levels of an antioxidant called rutin. Spelt can be used in place of common wheat in most recipes. 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. 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. 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 was only recently developed into a commercial crop in the late 19th century, and is growth mostly for animal feed. 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. 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. 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. Millet can be found in white, gray, yellow or red; and the delicate flavor is enhanced by toasting the dry grains before cooking. This treatment liberates the niacin in corn, so those who depend on it for sustenance will avoid pellagra. Unique among grains, oats rarely have their bran or germ removed during processing. Generally, millets are small-grained, annual, warm-weather cereals belonging to the grass family. Found mostly in Middle Eastern and North African cuisine, freekeh traces its roots back several thousand years to ancient Egypt and surrounding areas. It is rich and nourishing and milder than other grain. shows that corn has the highest level of antioxidants of any grain or vegetable – almost twice the antioxidant activity of apples! Unlike its cousin quinoa, kañiwa is not coated with saponins, and has a dark red-brown color. From Cambridge English Corpus Many quartz grains are rounded and appear derived from a sandy deposit. 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. Rocky hillsides and thrives without chemical pesticides, shape and flavor lost, along with at least wheat. 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