Rye is unusual among grains for the high level of fiber in its endosperm – not just in its bran. Download a Printer Friendly handout of this page. 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. Amaranth is the Grain of the Month in May. Evidence suggests that quinoa was first domesticated by the Andean peoples of Bolivia, Peru, and Chile roughly 4,000 years ago. Bulgur is made from the parboiled groats of several different wheat species, typically durum wheat. Durum wheat (Triticum turgidum durum) is made into pasta, while bread wheat (Triticum aestivum vulgare) is used for most other wheat foods. Buckwheat goes way beyond the pancake mixes we associate with it. When wheat kernels are cleaned, boiled, dried, ground by a mill, then sorted by size, the result is bulgur. Botanists are now developing saponin-free strains of quinoa, to eliminate this minor annoyance to the enjoyment of quinoa. Learn more…. 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. Health bonus: Teff has over twice the iron of other grains, and three times the calcium. Barley is the Grain of the Month in February. Durum wheat was developed by processes of human selection of emmer wheat strains that were grown in Central Europe and around 7,000 BC. The grains below, when consumed in a form including the bran, germ and endosperm, are examples of generally accepted whole grain foods and flours. Download a Printer Friendly handout of this page (170K PDF). Dr. Denice Moffat, Naturopath & Medical Intuitive Telephone Consultation Services (208) 877-1222 (Pacific Time) (208) 877-1969 Consult line 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. Hard wheat has more protein, including more gluten, and is used for bread, while soft wheat creates “cake flour” with lower protein. 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. Health bonus: Research shows that kañiwa is high in the antioxidant quercetin. 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. 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. Quinoa takes about 15 minutes to cook, and quinoa flakes cook in just a few minutes. 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. Health bonus: The fiber in barley is especially healthy; it may lower cholesterol even more effectively than oat fiber. It is also used as animal feed, but it is also made into biodegradable packaging materials. Wheat, including spelt, is the grain of the month in July. First on our high-protein grains list is amaranth. Hulled barley and lightly pearled barley are not whole grain as small amounts of bran or the hull are missing. New varieties of hull-less barley are starting to become available. Not quite. You may also see it spelled cañihua. Sorghum is the grain of the month in June. 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. 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. 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. 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. Barley has a particularly tough hull, which is difficult to remove without losing some of the bran. Triticum spelta, Triticum dicoccum, Triticum monococcum. Spelt has been cultivated since approximately 5000 BC. Wild rice is not technically rice at all, but the seed of an aquatic grass originally grown by indigenous tribes around the Great Lakes. Other grains high in fiber include kamut, teff, pearl barley, quinoa, whole-wheat pasta, buckwheat, oatmeal, whole wheat bread, and brown rice. 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. Behind sugarcane and corn production, rice is agricultural commodity with the third-highest production worldwide. Replacing refined grains in favor of whole grains has been linked to various health benefits. 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. Wheat, including bulgur, is the grain of the month in July. Grains are divided into 2 subgroups: Whole Grains and Refined Grains. 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. While there are numerous types of millets, all millets are members of the family Poaceae (the grasses) which makes them true grains. Barley is one of the oldest cultivated 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. Amaranth kernels are tiny; when cooked they resemble brown caviar. Fire from the attack burnt the young wheat, but the people found that not only was this roasted young wheat fit to eat, it could be quite delicious. While it is easy to avoid the obvious grains and pseudo-grains on … They can help you to lose weight. Barley, buckwheat, and quinoa are just a part of this whole grains list. Founder of The Paleo Foundation and Cetogenica.com. 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. Rye is most often cultivated for flour, bread, and alcohol production. We are always adding more information about grains. It’s almost impossible to make an acceptable risen loaf without at least some wheat mixed in. The most widely grown wheat is known as common wheat (T. aestivum). It can also be incorporated into soups, salads and baked goods. 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. Panicum miliaceum, Pennisetum Glaucum, Setaria italica, eleusine coracana, digitaria exilis. 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. examples of whole grains include: * amaranth * brown rice * bulgur * buckwheat * millet * oatmeal * popcorn * sorghum * quinoa * whole farro * whole oats * whole rye * whole wheat Learn more… 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. Whole grain rice is usually brown – but, unknown to many, can also be black, purple, red or any of a variety of exotic hues. Bulgur and grano (see above) make excellent side-dishes. Wheat is the grain of the month in July. 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. Just because something is “technically” not a grain, doesn’t make it automatically ok. 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. There are many species of wheat that make up the genus Triticum. Winter and spring wheat differ largely in their growing areas, with northern areas supporting spring wheat and more southerly climates able to plant winter wheat, which is actually planted in the fall and harvested in the spring. Refined grains cannot impart such flavor to the food. A nicely sorted list of Grains. Content of Fiber, Cholesterol and other vitamins and minerals. Similar to bulgur wheat, freekeh is often sold cracked into smaller, quicker cooking pieces. Spelt is a type of farro, and is also known as dinkel wheat. Commercially, quinoa is now appearing in cereal flakes and other processed foods. More information on the health benefits provided by whole grains is presented further in the article. Rice and wild rice are the grains of the month in September. There are anecdotal reports that some people sensitive to wheat can tolerate spelt, but no reliable medical studies have addressed that issue. 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. In South America, it is often sold on the streets, popped like corn. Wheat, including einkorn, is the grain of the month in July. 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. We would like to make this a comprehensive list of grains. How to be sure you’re getting whole Kamut: Look for the words whole Kamut. This makes bulgur an extremely nutritious fast food for quick side dishes, pilafs or salads. 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. Generally, millets are small-grained, annual, warm-weather cereals belonging to the grass family. Wild rice and rice are the grains of the month in September. Below is a list of 15 grains high in fiber ranked by the amount of fiber per cup cooked. The two main types of commercial grain crops are cereals and legumes.. After being harvested, dry grains are more durable than other staple foods, such as starchy fruits (plantains, breadfruit, etc.) Agnostic in general— except for I know with certainty that pineapples do not belong on pizza. For now, let’s take a look at the list of whole grains. 266 Beacon Street, Suite 1 Boston, MA 02116. Learn more about buckwheat. Learn more…. Years of selecting, testing and propagating eventually brought the grain – now called Kamut, an ancient Egyptian word for wheat – to prominence. Finding out your favorite foods are now off-limits on a grain-free diet can make the change a bit daunting. Use the Ingredient Statement (List) Whole grains are the primary ingredient by weight, with the exception of water. TEL 617-421-5500. Farro is a food composed of the grains of certain wheat species, sold dried, and prepared by cooking in water until soft. How to be sure you’re getting whole barley: Look for whole barley or hulled barley or hull-less barley. In the U.S., most oats are steamed and flattened to produce “old-fashioned” or regular oats, quick oats, and instant oats. Einkorn is a type of farro, and is the oldest wheat known to scientists and thus considered man's first wheat. So if you see oats or oat flour on the label, relax: you’re virtually guaranteed to be getting whole grain. Unique among grains, oats almost never have their bran and germ removed in processing. Durum wheat is the second most cultivated species of wheat after common wheat. Common and relatively widely available whole grains include: Rice is often categorized for sale by grain size (short, medium or long) and is sometimes sold with that generic designation. Easy to prepare, and becoming easier to find, millet has finally made its way to the American table. Now people in the United States are beginning to realize what they’ve been missing! durum. 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. Wheat, including farro / emmer, is the grain of the month in July. Learn more… A grain is a unit of measurement of mass, and in the troy weight, avoirdupois, and Apothecaries' system, equal to exactly 64.798 91 milligrams.It is nominally based upon the mass of a single virtual ideal seed of a cereal.From the Bronze Age into the Renaissance the average masses of wheat and barley grains were part of the legal definitions of units of mass. It happens to also be distant relative to spinach and Swiss chard as it’s actually a seed, meaning it’s a pseudo-cereal. It grows easily without commercial fertilizers and pesticides, making it ideal for organic and sustainable farming. This Peruvian grain is a protein powerhouse, with nine grams per cooked cup, making it a staple in some parts of the world. If you find any ingredients missing, please use our contact form to inform us. However, its storage proteins, appearance, and use classify it as a pseudograin. It is rich and nourishing and milder than other grain. Wheat berries – whole wheat kernels – can also be cooked as a side dish or breakfast cereal, but must be boiled for about an hour, preferably after soaking overnight. Health bonus: Amaranth has a high level of very complete protein; its protein contains lysine, an amino acid missing or negligible in many grains. The grains themselves are suitable for a vegetarian or vegan diet , but be sure to check labels … Corn, including popcorn, is the grain of the month in October. 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. Health bonus: Studies show that compared to modern wheat it’s higher in protein, phosphorus, potassium, and beta-carotene, among other nutrients. Foods such as popcorn, rice, and oatmeal are also included in the Grains Group. Today it is getting more attention for its sweet, molasses-like flavor and its versatility; it can be cooked as porridge, added to baked goods, or even made into “teff polenta.” Teff grows in three colors: red, brown and white. Whole grains fall into one of two categories, cereals and pseudocereals. People eat it plain and often use it as an ingredient in salads, soups, and other dishes. Buckwheat is the only grain known to have high levels of an antioxidant called rutin. Not quite. Botanically, buckwheat is a cousin of rhubarb, not technically a grain at all – and certainly not a kind of wheat. 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. There are four main categories of rice Indica, japonica, aromatic and glutinous. How to be sure you’re getting whole corn: Avoid labels that say “degerminated” when you’re looking for whole-grain corn, and look for the words whole corn. (Two other amaranth species — A. hypochondriacus and A. caudatus — are also grown for their edible seeds, but A. cruentus is most common.). 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. Top 5 Gluten Free and Grain Free Flour Alternatives. Whole grains. 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. Second, it's high in protein with 18 grams per cup, cooked, making it perfect vegetarians and vegans.. 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. 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. Magone / Getty Images. If following Paleo or GAPS, you wouldn’t touch any of the grain-like seeds or most of the starchy grain free alternatives in the above “not a grain list”. Learn more… Like the other grains above, wheat can be enjoyed in many different forms than baked goods and pasta. Hulled barley, available at health food stores, retains more of the whole-grain nutrients but is very slow-cooking. So for many, the … List of Whole Grains. 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. 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. Emmer wheat is an ancient strain of hard wheat from the Fertile Crescent in western Asia. Here's a composite list of grains and adjuncts. © 2020 Copyright Paleo Foundation. Grains or cereals are edible seeds from plants of the Grass family. Commercially known as Kamut, Khorsan wheat is twice the size of modern-day, common wheat. Rye is the grain of the month in August. This unique process gives freekeh its signature smoky flavor. Millet is November’s Grain of the Month. They include pearl millet (Pennisetum glaucum), foxtail millet (Setaria italica), proso millet (Panicum miliaceum), finger millet / ragi (Eleucine coracana), and fonio (Digitaria exilis). Twelfth-century mystic St. Hildegard is said to have written, “The spelt is the best of grains. Learn more about quinoa. 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. 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. 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. Because of this, rye products generally have a lower glycemic index than products made from wheat and most other grains, making them especially healthy for diabetics. Learn more about quinoa. Unique among grains, oats rarely have their bran or germ removed during processing. Buckwheat tolerates poor soil, grows well on rocky hillsides and thrives without chemical pesticides. 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. 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. White rice is a refined grain, not a whole grain, because the germ and bran have been removed. How to be sure you’re getting whole amaranth: When you see amaranth on an ingredient list, it is almost invariably whole amaranth. 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. 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: 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. That’s because even the short list of whole grain benefits is impressive. First, it's much quicker-cooking than other whole grains. What is a food family? They are highly tolerant of drought and have a similar nutrient content to other major cereals. Learn more…. 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. It is grown for bread and to feed camels in the Iranian region of Khorasan. 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. 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. Quinoa (keen-wah) comes to us from the Andes, where it has long been cultivated by the Inca. Oats are the Grain of the Month in January. How to be sure you’re getting whole kañiwa: Kañiwa is such a tiny grain with such specialized uses that you are unlikely to encounter it in refined form. 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. Kañiwa is an pseudo grain from an annual plant with more than 200 varieties that is similar to quinoa, and has been cultivated in the Altiplano regions of the Andes mountains for millennia. Barley is one of the oldest cultivated grains that grows north of the Arctic circle and as far south as Ethiopia. Then dive deeper if you want more. This wheat product is sometimes referred to as “Middle Eastern pasta” for its versatility as a base for all sorts of dishes. Japan’s soba noodles, Brittany’s crêpes and Russia’s kasha are all made with buckwheat. Click on the general categories below to begin experimenting and enjoy! Thumbnail descriptions of some of the many whole grain varieties that delight our taste buds in a wide range of dishes. Cooked for about 20 minutes, steel-cut oats create a breakfast porridge that delights many people who didn’t realize they love oatmeal! Learn more…. 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. Learn more…. Corn cakes. Now that you have a complete list of grains and pseudograins you should be able to avoid them, right? You have plenty of choices in whole grains, though a few are certainly much more frequently seen and eaten than the rest, particularly in the standard American diet. 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 produces a strong body and healthy blood to those who eat it and it makes the spirit of man light and cheerful. Quinoa. OLDWAYS WHOLE GRAINS COUNCIL. If you prefer a chewier, nuttier texture, consider steel-cut oats, also sometimes called Irish or Scottish oats. Grains consist of three important parts: Amaranth has no gluten, so it must be mixed with wheat to make leavened breads. Wheat grass is a member of the Poaceae family that is widely produced for its cereal grain which is a staple food worldwide. For many, whole grains are an important part of a healthy diet. But quinoa is also available in other colors, including red, purple and black. Wild rice is not directly related to Asian rice, although they are close cousins in the Oryzae tribe. A grain crop is a grain-producing plant. 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. 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. Corn muffins. Barley has a tough hull, which is difficult to remove without losing some of the bran. Health bonus: A gluten-free grain, sorghum is especially popular among those with celiac disease. Nutrition charts and diagrams for Grains. Amaranth is a pseudograin because it is not in the Poaceae botanical family. Health bonus: Bulgur has more fiber than quinoa, oats, millet, buckwheat or corn. Quinoa is the Grain of the Month in March. Triticale was over-hyped as a miracle crop in the 1970s, but initial interest faded when crops were inconsistent and acceptance was slow. 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. As a gluten-free whole grain, millet provides yet another great grain option for those in need of alternatives. These grains are either present in their whole form or ground into a flour while retaining all parts of the seed (bran, germ and endosperm). Millet can be found in white, gray, yellow or red; and the delicate flavor is enhanced by toasting the dry grains before cooking. 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. 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. You can eat them in … Rice is the grain of the grass species Oryza sativa or Oryza glaberrima, and is the most widely consumed worldwide. Learn more…. 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. Spelt can be used in place of common wheat in most recipes. Learn more… Moreover, whole grains have a typical nutty flavor. Learn more…, 266 Beacon Street, Suite 1 Annual, warm-weather cereals belonging to the grass family is also available in other,... Middle Eastern and North African cuisine, freekeh is often sold on the general categories below begin! Porridge that delights many people who didn ’ t make it ideal for those new to grain. 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