Whole grains information

Whole grains - grains which include the essential parts and all the nutrients of the entire grain seed - are touted as being better for you than processed grains which are stripped of fiber and nutrients. Because of this, manufacturers must add nutrients to processed grains to restore nutritive value. Such is not the case with whole grains. Known by the term caryopsis, it consists of a seed (or fruit) and a hull (or flower bract). For our purposes, we will be speaking of cereal grains. Below is a partial list of the most popular cereal grains available today.

Barley - One of the oldest grains used today. The most popular variety is pearled barley, which is more easily cooked than hulled barley. It is popular in soups and stews.

Buckwheat - Not a type of wheat at all; it is related to rhubarb. It grows well even in poor soil, and it is only ?grain? known to have high levels of an antioxidant called rutin. Studies show that it impoves improves circulation and helps prevent ?bad? cholesterol from blocking blood vessels. It is popular in pancake mixes, soba nooles, and kasha.

Bulgur wheat - usually made from durum wheat, it is produced when wheat kernels are boiled, dried, and cracked. It cooks up in no time, and is traditionally used in the Middle Eastern dish tabbouleh. It contains more fiber than quinoa, oats, buck, and corn.

Corn - A very versatile grain, almost everyone has tried one variation or another. In traditional cultures, it was treated with alkali, releasing the niacin in corn. Eating corn with beans raises its protein value. Avoid ?degerminated? corn; it is not whole grain corn. Corn is also high in antioxidants.

Kamut - Egyptian for ?wheat?, it has higher levels of protein and Vitamin E than regular wheat, and a buttery taste.

Oats - A favorite among breakfast cereals, their bran and germ are not removed during processing. For cooking, you can choose from ?rolled? oats (flattened) or ?steel-cut? (Irish) oats, which has a nuttier flavor. Oats have many health benefits; they contain beta-glucan, a fiber found to be very effective in lowering LDL cholesterol. They also contain avenanthramides, an antioxidant that helps protect blood vessels from the damage caused by LDL cholesterol.

Quinoa - Available now in many supermarkets, it originated in the Andes and is still primarily imported from South America. Like buckwheat, it is not a "true" grain at all, but a relative of swiss chard. It is a small grain which is high in "complete" protein - that is, it contains all of the amino acids that our bodies cannot produce on their own. For more information, click on the quinoa story, here.

Rice - The most often consumed grain in the world, rice feeds two-thirds of the world’s population. Most of us are familiar with , which is rice which has had its germ and bran removed. (Most of the B-vitamins are in the germ, and fiber is in the bran.) Brown rice is unrefined, with a nutty flavor and chewy texture. Brown rice is relatively low in fiber compared to other grains. It is one of the most easily digested grains, making it a good choice for babies and those who are on low gluten diets. Wild rice comes from an aquatic grass traditionally grown around the Great Lakes in the U.S. It is primarily harvested by Native Americans, and is often blended with other rices. Wild rice has twice the protein and fiber of brown rice, but it contains less iron and calcium. To learn more about wild rice, visit the International Wild Rice Association website.

Rye - This grain can grow where others cannot (e.g. Northern Europe and Russia). Rye is relatively high in fiber.

Wheat - Wheat is the preferred grain for bread baking because of is high gluten content, enabling it to rise. It is often combined with other grains for this reason. Most of the wheat grown is either winter wheat (grown in the southern climates) or spring wheat (grown in the north). Wheat is also available in many different forms ? as wheat berries, grano, cracked wheat, durum wheat, emmer, sorghum (gluten-free), and bulgur (see above), and even wheat flakes.

If you would like more information about promoting organic rice and organic wheat production, visit the Amber Waves organic rice and wheat journal website.