Whole grains contain enough fiver to keep you fuller for longer, it has the three parts of the grain kernel and it can be very beneficial for your health tackling bad cholesterol thanks to the fiver. Different case is the refined grain or better known as gluten free which typically have the germ and bran removed, leaving it only with the endosperm. This last also has it’s benefits, for example, for people with celiac disease, a gluten-free diet is essential. This is one of the secrets found at the fat camps and fitness retreats.
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. But over the centuries, emmer was gradually abandoned in favor of durum wheat, which is easier to hull.
By the beginning of the 20th century, higher-yielding wheat strains had replaced emmer almost everywhere, except in Ethiopia, where emmer still constitutes about 7% of the wheat grown.
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. 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.
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. They include pearl millet (Pennisetum glaucum), foxtail millet (Setaria italica), proso millet (Panicum miliaceum), finger millet / ragi (Eleucine coracana), and fonio (Digitaria exilis).
In fact, millets are the leading staple grains in India, and are commonly eaten in China, South America, Russia and the Himalayas. Now people in the United States are beginning to realize what they’ve been missing! 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.
White rice is a refined grain, not a whole grain, because the germ and bran have been removed. Whole grain rice is usually brown – but, unknown to many, can also be black, purple, red or any of a variety of exotic hues. 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.
Converted rice is parboiled before refining, a process which drives some of the B vitamins into the endosperm so that they are not lost when the bran is removed. As a result, converted rice is healthier than regular white rice, but still is lacking many nutrients found in brown rice. Brown rice is lower in fiber than most other whole grains, but rich in many nutrients.
Quinoa (keen-wah) comes to us from the Andes, where it has long been cultivated by the Inca. 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. It can also be incorporated into soups, salads and baked goods. Commercially, quinoa is now appearing in cereal flakes and other processed foods. Though much of our quinoa is still imported from South America, farmers in high-altitude areas near the Rockies are also beginning to cultivate quinoa.
Quinoa is a small, light-colored round grain, similar in appearance to sesame seeds. But quinoa is also available in other colors, including red, purple and black. Most quinoa must be rinsed before cooking, to remove the bitter residue of saponins, a plant-defense that wards off insects. Botanists are now developing saponin-free strains of quinoa, to eliminate this minor annoyance to the enjoyment of quinoa.
Fresh corn on the cob. Popcorn. Corn cakes. Polenta. Tortillas. Corn muffins. 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. Traditional Latin cultures learned how to treat corn with alkali, creating masa harina. This treatment liberates the niacin in corn, so those who depend on it for sustenance will avoid pellagra. Eating corn with beans creates a complementary mix of amino acids that raises the protein value to humans.
Also read it at wholegrainscouncil.org