| PICTURES | GRAINS | DESCRIPTION | PROTEIN PER 100 GRAMS | Vitamins | Minerals | BENEFITS | AVOID IF YOU HAVE |
|---|---|---|---|---|---|---|---|
| Grain foods are typically categorized either as whole or refined. Whole grians are grains that have been minimally processed to still contain the bran, germ, and endosperm, whereas refined grains only contain the endosperm. The endosperm makes up about 85 percent of a wheat grain, meaning that just 15 percent of the grain contains all of its fiber and most of its nutrients. Whole grains contain the bran (outermost layer), which contains fiber and B vitamins; the germ (interior), which contains oils, vitamins, proteins, minerals, and antioxidants; and the endosperm (interior), which contains carbohydrates and protein. Refined grains can come from he same plant as whole grains, they’re just missing the germ, bran, and all the nutrients that go along with them. they have a longer shelf life than whole grains, since the oily germ tends to become rancid when exposed to light and heat. | |||||||
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AMARANTH | AMARANTH (Amaranthus cruentus) was a staple crop for the Aztecs, now popular in gluten-free baking. Not a “true” grain (because it doesn’t belong to the Poaceae family), amaranth is safe for those with celiac disease. It’s also a complete protein, meaning that it contains all nine essential amino acids, including lysine, which is missing from most grains. Tiny amaranth kernels look kind of like couscous, and have a peppery taste. They’re about 14 percent protein and delicious in gluten-free amaranth muffins and puffed amaranth granola bars. | 7 grams | Vitamin C Vitamin K Vitamin E Vitamin B 6 |
Phosphorus Magnesium Manganese Iron Seleniun Copper |
Helps in the enhancing metabolism due to manganese content Its selenium content helps enhance immunity and mental function It helps control sugar in type 2 diabetes Manganese also helps enhnace cognition Helps fight oxidative stress |
irritable bowel syndrome Gluten intolerance |
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BARLEY | 1. Barley (Hordeum vulgare) was first domesticated around 8,000 BCE. While high in carbohydrates, barley is low in gluten, so it’s used to make flatbreads and porridge. Commonly available pearled barley is missing its bran and not technically a whole grain. Look for “whole barley” or “hulled barley” for the most nutrition. Whole barley’s nutty flavor makes a great addition to soups and stews. | 12.5 grams | Vitamin B6 Niacin Folate Thiamine Riboflavin |
Iron Copper Magnesium Phosphorus Manganese Selenium Zinc Potassium Sodium |
It may help lower the blood sugar and the risk of diabetes The whole grain has high fiber that helps in digestion It may improve symptoms of ulcerative colitis May aid in weight loss by making one full for long |
Irritable bowel syndrome Gluten intolerance |
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BUCKWHEAT | 1. Buckwheat (Fagopyrum esculentum). A pseudo-cereal (not part of the Poaceae family), buckwheat is actually a fruit related to rhubarb and harvested for its tiny triangular seeds. Ground into flour, buckwheat is made into crêpes, soba noodles, and pierogi, while whole groats (called kasha in Russia) are eaten as a side dish. Buckwheat is unique for being the only grain with high levels of the antioxidant rutin. The nutty, bitter flavor of whole grain buckwheat flour is delicious in chocolate chip cookies and gluten-free pastries. | 5.68 grams | Folate Niacin Riboflavin Vitamin K Thiamin Vitamin B6 |
Potassium Magnesium Iron Calcium Phosphorus |
Its high fiber helps in digestion It has powerful antioxidants that helps fight oxidative stress May help lower the risk of type 2 diabetes May help manage weight thanks to its slow digestion and absorption |
buckwheat allergy |
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BULGUR | 1. Bulgur (Triticum) consists of the precooked, dried, and ground kernels (groats) of durum or other types of wheat. Quick-cooking, fiber-rich (18 grams of fiber per cup) bulgur is the main ingredient in tabbouleh salad and kibbeh meat patties. | 6 grams | Vitamin B6 Niacin Folate |
Iron Magnesium Manganese |
The high soluble fiber helps lower cholesterol levels It helps improve insulin sensitivity Keeps you full for long thereby promoting weight loss Supports digestion and reduces constipation |
Irritable bowel syndrome Gluten intolerance |
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CORN | 1. Corn (Zea mays) has an especially high content of oily germ, which makes whole-grain corn prone to rancidity, so why most cornmeal on the market is degermed. Make sure your cornmeal is labeled “whole corn” or “whole grain” (stone ground cornmeal is often whole grain, but not always) to get the most nutrients, and store that highly perishable cornmeal in the fridge or freezer. You can use antioxidant-packed whole grain cornmeal for grits, polenta, cornmeal pancakes, or cornbread. Try substituting whole grain cornmeal for the refined version in Chef Thomas Keller’s Creamy Polenta with Mushroom Conserva. | 3 grams | Vitamin C Vitamin K Vitamin E Vitamin B |
Zinc manganese Magnesium copper Iron |
Helps fight oxidative stress with the high antioxidant content Mya hwelp promote eye heakth thanks zeaxanthin antioxidant Supports the immune system Has copper that helps in the heart function |
Diabetes and high blood sugar Irritable bowel syndrome |
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EINKORN | 1. Einkorn (Triticum monococcum) is German for “one kernel.” In Italy, its known as farro piccolo (small farro). Likely the first type of wheat to be cultivated by humans, einkorn is higher in nutrients than modern wheat. “Pearled” means it’s not whole grain. Use whole einkorn in faro recipes, or try whole grain einkorn flour in bread. | 13.3 grams | Vitamin E Vitamin A Vitamin B3 Vitamin B6 |
Niacin Iron Manganese zinc |
Helps reduce the risk of eye disease May help lower allergies for whet sensitive individuals May help you manage weight Can delay the onset of type 2 diabetes Rich in phenolic acids that deal with oxidative stress |
Celiac disease |
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FARRO | 1. Faro (Tritium turgidum dicoccum), aka faro medio or emmer, the nutty, hearty grain that’s packed with protein and fiber—first became popular in the United States via Italy, where it’s the star of Tuscan classics like farrotto and zuppa di faro. These days, farro is prized for the fact that it retains its al dente texture long after cooking, making it the perfect base for all kinds of grain bowls. Whole-grain farro, aka whole berry farro, pops a little when chewed, like wild rice or wheat berries. This high-protein farro requires overnight soaking before cooking. Semi-pearled farro (semi perlato) splits the difference: it cooks faster than whole-grain farro but contains more nutrients than pearled farro. It’s also packed with more protein and dietary fiber than brown rice, pasta, and couscous; a good source of magnesium (which supports bone health and the immune system); zinc (also good for the immune system); and vitamin B3 (which helps convert food into energy). When combined with legumes, farro forms a complete protein, making it a great option for vegans and vegetarians. Farro contains less gluten than other types of wheat so may be suitable for gluten sensitivity, but is not safe for those with celiac disease. Because it won’t ever get mushy, you can make a farro salad (such as Wolfgang Puck’s Roasted Carrots with Farro Salad) ahead of time and allow it to absorb the flavors of your vinaigrette. | 6 grams | Vitamin B3 Vitamin B6 Folate |
Iron Zinc Magnesium |
High fiber content helps in digestion May slow the absorption of sugar in the bloodstream thereby healing manage sugar levels Keeps you full for longer thereby helping cut foot portions Contain antioxidants that help deal with oxidative stress |
constant bloating and gas |
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FREEKEH | 1. Freekeh (Triticum turgidum var. durum) is simply hard durum wheat harvested when immature and green, then roasted for flavor and often sold cracked for a quicker cooking time. Freekeh is popular in the Middle East for grain salads, porridge, and pilaf. | 5 grams | Vitamin BI Vitamin B3 Vitamin B6 |
Magnesium Calcium Phosphorus Zinc iron |
Helps in managing weight but keeping you full for longer Its healthy fiber helps in digestion Its B complex vitamins and minerals help in nerve function and support immunity |
Celiac disease / sensitivity to gluten |
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KHORASAN (Kamut) | 1. Khorasan (triticum turgidum turanicum), commonly known by the trademarked name Kamut, is an ancient variety of wheat with a nutty, rich flavor and more protein and vitamin E than common wheat. Its high protein content makes kamut flour useful in bread- and pasta-making. Larger than wheat berries, khorasan can be puffed to make breakfast cereal. | 5.71 grams | Vitamin B1 Vitamin B3 |
Magnesium Copper Selenium Phosphorus Zinc Molybdenum Manganese |
It contains polyphenols that fight inflammation throughout the body It helps maintain tissue strength thanks to the soluble fiber The selenium content helps support hormonal balance. |
Celiac disease |
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MILLET | 1. Millet is a name used for several related grains cultivated by ancient Egyptians, Greeks, and Romans that’s currently a staple grain in India, where it’s ground into flour to make roti. Millet can be yellow, white, red, or gray and is especially delicious if toasted before cooking. Try tiny millet grains in a porridge or fritters. | 6 grams | Vitamin A Vitamin B complex Niacin |
Phosphorus Potassium Iron Calcium |
Helps in controlling the blood sugar Fiber content helps in digestion Helps reduce bad cholesterol in the body May reduce the risk of colon cancer |
Kidney stones (its high in oxalates) Consume in low quantities if having stomach disorders If you have a thyroid problem |
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OATS | 1. Oats (Avena sativa) are one of the few common grains almost always sold whole. Old-fashioned, or rolled oats are steamed and flattened, whereas steel-cut oats consist of the entire grain kernel, cracked for faster cooking. They’re the best whole grain for lowering blood cholesterol levels, and a good source of protein, calcium, iron, vitamin B1, and niacin. Use oats in scotch eggs, granola, and—of course—oatmeal. | 16.9 grams | Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B6 Vitamin B9 |
Manganese Copper Phosphorus Zinc Magnesium Iron |
Helps in the enhancing metabolism due to manganese content Its selenium content helps enhance immunity and mental function It helps control sugar in type 2 diabetes |
bloating and gas Celiac disease(as it might be contaminated by rye and wheat) |
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QUINOA | 1. Quinoa (Chenopodium quinoa) is an ancient grain in the amaranth family (not a true cereal). Pronounced keen-wah, it has roots in the Peruvian Andes going back over 5,000 years, and hundreds of different cultivated varieties to its name. Quinoa is a complete protein, high in fiber (12 grams of fiber per cup) and minerals like iron and magnesium. Try nutty-flavored quinoa in stuffed bell peppers, quinoa grain bowls, quinoa breakfast porridge. | 4.4 grams | Folate Vitamin E Vitamin B complex |
Manganese Copper Phosphorus Zinc Magnesium Iron |
Contains polyphenol that helps fight against inflammation and some forms of cancer May help prevent stroke and heart disease Helps in enhancing bone health Helps in cell repair and body building |
Coeliac disease |
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BROWN RICE | 1. Brown Rice (Oryza sativa) gets its color from the bran coating surrounding the kernels. After rice is harvested, the bran and germ layers are either left intact or removed, yielding brown or white rice, respectively. Pretty much every variety of rice can be available as brown rice, including basmati, jasmine, short-, medium-, and long-grain. The bran coating gives brown rice a nuttier taste and chewy texture. Brown rice has three times the fiber of white rice, and is rich in protein, potassium, B vitamins, magnesium, zinc, iron, selenium, and manganese, which are all important for bone growth and energy. Try brown rice with a vegetable stir-fry, in kimchi fried rice, and in grain bowls. | 3 grams | Thiamin Vitamin B6 Niacin |
Iron Magnesium Manganese Phosphorus Zinc |
Has low glycemic index that helps lower blood sugar in the blood. Magnesium in the rice helps lower the chances of stroke and hear disease Helps in weight control |
irritable bowel syndrome |
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RYE | 1. Rye (Secale cereale) is peculiar in that both the endosperm and bran are high in fiber, giving it a lower glycemic index than wheat. Cultivated for 2,000 years, rye is popular in bread-making because of its high gluten content. Look for “whole rye” or “rye berries” to make sure you’re getting protein, potassium, and B vitamins, in addition to the carbohydrates and fiber. Try whole rye flour in bread or chocolate rye cookies. | 12 grams | Folate Vitan B6 Vitamin B5 Thiamin Riboflavin Vitamin K |
Calcium Iron Copper Magnesium Phosphorus Manganese Selenium Zinc Potassium Sodium |
It is high in fiber contentthat helps in digestion Reduces the risk of gallstones It low glycemic index helps fight type 2 diabetes Its antioxidants helps fight oxidative stress |
Coeliac disease |
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SORGHUM | 1. Sorghum (Sorghum bicolor), aka milo, is smaller than corn but similar in looks, and even can be popped like corn, to make Indian jowar dhani. Although it’s a true grain in the Poaceae family, sorghum, which probably originated in Africa, is gluten free. It’s often ground into meal for porridge or baked goods. | 10 grams | Vitamin B1 Vitamin B2 Vitamin B5 Vitamin B6 |
Copper Potassium Iron Zinc Phosphorus Magnesium |
Has antioxidants that help fight oxidative stress B vitamins helps in metabolism and neural development It an alternative to wheat for people with celiac disease |
irritable bowel syndrome |
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SPELT | 1. Spelt (Triticum aestivum spelta), aka farro grande, has been grown in what is now southern Germany since 4,000 BCE. Copper-color spelt was the most popular type of wheat until industrialization. Look for “whole spelt” to make sure you’re getting the whole grain, and use anywhere you would farro, such as in grain salads or stirred into a soup. High-protein spelt flour can also be made into pizza dough or bread. | 10.67 grams | Vitamin B6 Riboflavin Niacin Folate Vitamin A Vitamin E Thiamin |
Zinc Phosphorus Magnesium Potassium Sodium Calcium Iron |
It helps lower cholesterol in the blood thanks to soluble fiber Helps reduce the blood pressure It lowers the risk of heart disease |
irritable bowel syndrome |
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TEFF | TEFF (Eragrostis tef) is a type of millet that’s a staple grain in its native Ethiopia and Eritrea, where it was probably domesticated 6,000 years ago. Today, teff is fermented and cooked into injera, a spongy, crêpe-like bread. Gluten-free teff grains are very small, molasses-like in flavor, and high in iron and calcium. They’re almost always whole grain, since teff is too small to be easily milled. | 7 grams | Vitamin B6 Vitamin |
Iron Calcium Copper Phosphorus zinc Selenium Manganese Potassium |
It has essential amino acids that helps in building cells Helps fight against inflammation May enhance the immune function May increase metabolism |
mineral differnciecies (phytate in teff inhibits mineral absorption) Bloating and gas |
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WHEAT | WHEAT (Triticum) comes in thousands of varieties, the most common of which are durum wheat (Triticum durum), usually ground into semolina for pasta and couscous; common wheat (Triticum aestivum), which accounts for 80 percent of worldwide production and is used to make bread; and club wheat (Triticum compactum), which is used in pastry. Different types of wheat can be classified as “hard” (more protein) or soft, red (more tannins) or white, winter (sown in fall) or spring (sown in spring), but to get the most nutrition, look for “whole wheat.” Whole kernels of wheat (aka wheat berries) have a crunchy brown outer husk that pops when chewed, giving way to a chewy center, and are also sold as cracked wheat or wheat flakes. High in gluten, wheat flour is considered the very best flour for baking bread. Most commercial whole-wheat flours are made by adding the germ and bran back into the refined white flour. Wheat germ is high in folic acid, an important prenatal vitamin. Use whole wheat flour to make sourdough bread, or try the whole kernels in a wheat berry salad. | 13.2 grams | Folate Vitan B6 |
Iron Calcium Copper Phosphorus Manganese Selenium |
Helps enhnace infant growth in expectant mothers Helps in enhancing the body’s immunity May help improve skin and hair condition Whole grain has fiber that helps in digestion |
Gluten allergy Wheat allergy Celiac disease |
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WILD RICE | WILD RICE (Zizania) is the seed of a marsh grass native to North America, long cultivated by Native Americans. Wild rice contains more protein and fiber, but less iron and calcium, than brown rice, to which it is not related. The genus Zizania includes four different species, three of which are native to North America. The third (Zizania latifolia) is native to Asia and cultivated as a vegetable, not a grain. Try it in a wild rice salad with green onions, cranberries, and pecans. | 4 grams | Vitamin B6 Vitamin B5 Vitamin B9 |
Copper Manganese Zinc Phosphorus Magnesium |
Its high fiber helps in digestion It has powerful antioxidants that helps fight oxidative stress May help lower the risk of type 2 diabetes It has essential amino acids that help in building cells |
intestinal disorders that slow the digestion |
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WHITE RICE | White rice thought to have been first cativated in the Yangtze river in China around 13,500 years ago. There were other strains of white rice that were independently grown in other parts of the world such as the Oryza glaberrina, which was grown in Africa about 3,500 years ago. Over centuries, white rice has become a staple food for households around the globe and helped enhance food security. In the recent past, the development of new technologies have enabled scientists to add new nutrients such as beta carotene into the rice for better nutrition. White rice has high amounts of potassium and phosphorus. It also contains the vitamin B complex. |
3.54g | Vitamin B6 Thiamine Niacin Vitamin B5 Vitamin B9 |
Calcium Iron Magnesium Phosphorus Manganese Selenium Zinc Potassium Sodium |
Helps enhance nerve function Zimc is vital for cognition and concentration Improves the production of red blood cells It is a high energy food for physically active people |
Diabetes and high blood sugar |
Grains
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