Farro is a food composed of the grains of certain wheat species, sold dried, and prepared by cooking in water until soft. When wheat kernels are cleaned, boiled, dried, ground by a mill, then sorted by size, the result is bulgur. Compared with other types of grains, whole grains are better sources of fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium and magnesium. Click here for more information on oats. 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. Quinoa is the Grain of the Month in March. Unique among grains, oats rarely have their bran or germ removed during processing. Fresh corn on the cob. Commercially, quinoa is now appearing in cereal ﬂakes and other processed foods. Simmer 25 to 30 minutes. Grains, commonly referred to as ‘cereals’ or ‘cereal grains’, are the edible seeds of specific grasses belonging to the Poaceae (also known as Gramineae) family. Spelt is a type of farro, and is also known as dinkel wheat. Health bonus: Research from Cornell (no pun intended!) Health bonus: Millet is naturally high in protein and antioxidants, and can help control blood sugar and cholesterol. Prebiotic fiber, and why “Just Eat Real Food” isn’t as good of a mantra as you think. It can also be incorporated into soups, salads and baked goods. But over the centuries, emmer was gradually abandoned in favor of durum wheat, which is easier to hull. Buckwheat is the only grain known to have high levels of an antioxidant called rutin. Corn, or maize, is a type of grass. How to be sure you’re getting whole rye: Look for whole rye or rye berries in the ingredient list – just because something is labeled “rye bread” doesn’t guarantee it’s whole grain. For this reason it is a traditional part of cuisine in Northern Europe and Russia. Wild rice is not technically rice at all, but the seed of an aquatic grass originally grown by indigenous tribes around the Great Lakes. Quinoa production has not had major ecological and social drawbacks in its native regions due to its increasing demand. Each serving should contain at least 2 or 3 grams of fiber. Rumor has it that freekeh was discovered when an ancient village in the Eastern Mediterranean hurriedly picked young wheat before an attack on their city. Health bonus: Research shows that kañiwa is high in the antioxidant quercetin. As one of the smallest grains in the world, teff is a tiny but powerful grain. Finding out your favorite foods are now off-limits on a grain-free diet can make the change a bit daunting. More recently, farmers in Washington state and elsewhere are bringing drought-tolerant einkorn back into production in the U.S. How to be sure you’re getting whole einkorn: When you see einkorn on an ingredient list, it is almost invariably whole einkorn. This makes rice ideal for those on a restricted diet or who are gluten-intolerant. Long seen as a weed in more desirable wheat crops, rye eventually gained respect for its ability to grow in areas too wet or cold for other grains. Health bonus: Bulgur has more ﬁber than quinoa, oats, millet, buckwheat or corn. The strong ﬂavor and high price of wild rice mean that it is most often consumed in a blend with other rices or other grains. However, its nutritional proﬁle and uses are similar to “true” cereal grains. Today some commercial cultivation takes place in the United States and Canada, but much of the crop is still harvested by the Anishinaabe people, largely in Minnesota. 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