A grain is a kernel, a seed-like body with a starchy inner core (the endosperm) and a harder outer casing (the bran). Wheat and corn are grass relatives and are now the most common grains eaten. Humans once ate a variety of grains, but have narrowed this considerably to mostly refined wheat and refined corn. A broader range of grains offers more flavor, and eating whole or cracked (unrefined) grains, better nutrition.
Brown Rice
This rice is simply unmilled white rice with the bran, or outer casing still on it. In other words, it is regular rice that has not had the bran coating and most of the nutrients refined away, leaving only starch and nutrients that are artificially added. Brown rice can be easily found in most stores, and several different varieties are offered, including short-grained Japanese-style brown, brown basmati and long-grained brown. Brown rice is high in B-complex vitamins such as niacin, thiamine and folates, which are crucial for metabolizing carbohydrates, proteins and fats and producing antibodies and red blood cells. With twice the protein and minerals such as manganese and selenium than white rice, brown rice also has three times as much fiber. Filled with essential fatty acids, brown rice has a nutty flavor and a pleasant texture. Being a whole grain, it does take twice as long to cook and should be started sooner than regular rice, but it can be used in any recipe that contains white rice.
Wild Rice
Not technically a rice, wild rice is an aquatic grass and, like rice, a member of the grass family. Still gathered wild in places by some of the Northern Native American tribes, wild rice is grown for harvest now. Because its cultivation is minimal, it can be expensive, but a small amount goes a long way. High in fiber, wild rice, at 3.5 grams per cup, has even more protein than brown rice and contains a whopping 21 grams of folic acid more than almost any other grain. Because wild rice is less starchy and its outer bran layer is thicker, it has fewer calories, but it can take an hour or more to cook. If parboiled or steamed ahead of time, it can be added to almost anything, and a pleasant balance can be had when mixed together with brown rice.
Buckwheat
Whole or cracked buckwheat (also sold pre-roasted as Kasha) is a wheat-like grain that contains many of the same nutritional benefits of a whole wheat, but with some differences. It is not a member of the grass family, but is the seed grain of an herbaceous broad-leafed plant that is related to smartweed. Being a whole grain with the bran intact, it is predictably high in B vitamins and is particularly high in cancer-protecting flavinoids, phenols and plant lignans (which act as antioxidants in the body) and the mineral manganese, which is necessary for building and maintaining healthy bones. Buckwheat can be toasted in a dry pan, if it isn't already toasted, and then steamed in water like rice, with about the same cooking time. It offers a unique flavor and is valuable for those with celiac or gluten sensitivities, since it contains no gluten.
Barley
Another common whole grain, like wheat, at the beginnings of Old-World agriculture, barley is less common now in the Western diet. Although it contains some gluten, it is high in calcium, at 17 grams per cup, and contains copper, which helps convert iron into hemoglobin. It is also a good source of choline, which some consider one of the B vitamins, and helps the body use cholesterol and fat. It is also an aid to liver and kidney function. Barley is savory and adds texture and flavor to soups and can also be enjoyed on its own. The most commonly available form is pearled barley, but whole grain barley is also available.
Quinoa
A New-World grain that is enjoying an increase in popularity, quinoa comes from a broad-leafed plant in the chenopodium, or goose foot family. Grown and cultivated for centuries in South America, at around 8 grams of protein per cup, quinoa is the highest-protein whole grain available in the West. Like buckwheat, it contains all of the essential amino acids, making up what is known as a complete protein. Quinoa is high in B vitamin content and magnesium and potassium, two minerals that work in tandem to regulate and maintain the cardiovascular system. Quinoa has a slightly bitter, nutty flavor and is quite chewy. Is can be easily prepared like rice, and, because it doesn't absorb water as readily after cooking as many whole grains, it is good in cold or warm salads.
Whole Grain Groats or Steel-Cut Oats
Oats are a member of the grass family, and in their whole grain form (which is sometimes called a groat, and can apply to any grain: wheat groats, barley groats) they appear like grain-like ovoids with a line down the center, forming what looks like a teeny loaf of bread. Groats are the whole, unprocessed form of any healthy grain and will take longer to cook, but will be healthier and, as a rule, cost less in bulk. Steel cut oats are a cracked or steel-cut sliced version of a whole grain oat and have a slightly shorter cook time, and a slightly softer, but still chewy texture. Most people eat rolled oat flakes, which are milled and steamed and contain fewer nutrients and fiber. The fiber content in whole oats is high, at 4 grams, and the manganese and calcium are also high. The particular fiber in oats, called beta glucan, has been found in studies beginning in 2000 to have beneficial and protective influence on cholesterol, including the antioxidation of LDL cholesterol.
Honorable Mention Whole Grains
Whole wheat, spelt, amaranth and millet are whole other grains that can contribute to a healthy diet. New whole grains are being marketed all the time; it is worth checking out a bulk supplier near you or online to see what is available.
Member Comments