Grains
Grains probably make up a significant proportion of your daily diet and provide a lot of your carbohydrate intake. In terms of nutritional benefit, not all grains are created equally - the health benefits depend on the form of the grains when you actually eat them.
In this guide, we will cover the following topics:
What’s the difference between whole grains and refined grains?
Whole grains are closest to their original form when they were harvested in the field. They contain the entire grain kernel - both the bran and germ, in addition to the endosperm. Whole grain foods include items such as oatmeal, brown rice, and whole-wheat bread.
Refined grains contain only the endosperm and have been significantly modified from their original form typically through a process of grinding and sifting. Refined grain foods include items such as white bread, white rice, and many pastas.
Why should I consider eating whole grains?
Whole grains are believed to be much healthier because they contain more vitamins and nutrients than refined grains. One of the most important factors in choosing whole grains over refined grains is the amount of dietary fiber found in whole grains. Dietary fiber is known for numerous health benefits and has been shown to reduce the risks of some forms of cancer, digestive problems, and heart disease.
What are some different kinds of grains?
There are many types of grains that you can eat in stews and soups or served as a hot cereal or side dish. Try some of the different grains listed below to add variety to your meals.
| Barley is a large, brown grain. You can find it in stores sold either as "pearled" or “unhulled.” Pearled barley is processed, while unhulled barley is not processed and has more vitamins, minerals, and fiber. Barley can be eaten in soups, stews, hot cereals, and casseroles. You can also try adding barley to salads or stuffing. |  |
| Buckwheat is a reddish-brown plant seed, which can be eaten whole, cracked (broken), hulled (processed), or toasted. Kasha is made from buckwheat and can be used in pilafs, burgers, or in casseroles. |  |
| Corn is a grain that grows on a cob with the kernels enclosed in a leafy husk. Corn can be eaten whole or ground into cornmeal, which can be made into foods such as bread or tortillas. |  |
| Millet is a small, yellow, and bead-like grain. Millet has a mild, nutty flavor and can be eaten in salads, pilafs, or mixed with pasta. |  |
| Quinoa (pronounced keen-wa), is a small, disk-shaped seed with a light flavor and texture. Quinoa can be cooked and used in salads, soups, stews, pilafs, and as a substitute for rice. |  |
| Rice comes in many different varieties and is popular world-wide. Brown rice is unprocessed and contains more vitamins and minerals than white rice, which has the outer part removed. When cooked, long-grain rice is fluffier while short-grain rice is stickier. |  |
| Wheat is a plant that comes in two forms: winter wheat (planted in the fall) and spring wheat (planted in the spring). Durum wheat is the kind of wheat usually used in pasta products. Bulgur and couscous are both made from wheat. |  |
| ½ cup serving | Protein | Fiber | Iron |
| Barley, pearled | 2 grams | 3 grams | 1 milligram |
| Brown Rice | 2 grams | 2 grams | 0.5 milligram |
| Buckwheat | 11 grams | 8 grams | 2 milligrams |
| Bulgar | 3 grams | 4 grams | 0.9 milligrams |
| Corn | 2 grams | 2 grams | 0.5 milligrams |
| Millet | 3 grams | 1 grams | 0.6 milligrams |
| Quinoa | 11 grams | 5 grams | 8 milligrams |
| Spring Wheat | 15 grams | 12 grams | 3 milligrams |
| White Rice | 2 grams | 0.3 grams | 1 milligrams |
| Winter Wheat | 9 grams | 11 grams | 3 milligrams |
Updated: 6/11/2008
Related Information:
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