1. 93% of Americans fail to consume ½ cup of whole grains per day.

2. What are grains?
Grains are seeds and fruits of cereal grasses, often referred to as “kernels.”
Because grains evolved to last from season to season, we can’t digest them raw. Grains must be flaked, cracked, puffed, popped or ground before being consumed.
In the past, grains were popular in the winter and early spring since fresh foods were hard to come by and grains could be pulled from storage. Groups could even settle near a grain crop for easier food access.

3. So what does refined mean?
During the industrial revolution we learned that whole grains go rancid faster than refined versions due to the fat content. Milling the bran and germ away makes a product that won’t spoil. Thus, food processors started preserving grain shelf life by stripping away the nutrient rich bran and germ.
However, during the 20th century, an important change occurred in grain processing.In the 1930s, food scientists realized that refined grains weren’t providing enough nutrients. Eaters, particularly children, were developing symptoms of malnutrition.
Thus, grain enrichment and fortification became standard.
This has often led grain processors to claim that all grain products are “healthy”, when in fact, manufacturers needed to replace many of the nutrients that processing removed in the first place.

4. But I thought carbs made me fat?
Why do so many people claim that “carbs” make them fatter? Maybe because the average North American eats about 1 cup of refined grains – every day.
People who eat enough whole grains have a reduced risk of heart disease, diabetes, and cancer. Conversely, consuming refined versions of these grains leads to the development of chronic disease.

5. So what’s in whole grains and not in refined grains?
Fiber
Energy
Resistant starch
Vitamins & Minerals **Think essential fatty acids, B vitamins, minerals, and macronutrients.

6. Sure, I eat lots of whole grains… don’t I?
Have you ever:
Consumed bread with wheat flour? That’s not a whole grain.
Had crackers with enriched flour? That’s not a whole grain
Mixed wheat germ into your smoothie? That’s not a whole grain
Made a batch of oat bran granola bars? That’s not a whole grain.
Whole grains are just that — the whole thing. Not flour. Not pieces of the grain. The whole shebang.

7. Anatomy of a grain

9. Quinoa http://www.doctoroz.com/videos/biggest-whole-grain-traps
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Quinoa – A pseudograin and member of the spinach and chard family ( not a member of the grass family). It may contain up to 22% protein.
Quinoa has a light, fluffy texture when cooked, and its mild, slightly nutty flavor makes it an alternative to white rice or couscous.

10. Quinoa cont’d
In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%).
Unlike wheat or rice (which are low in lysine), and like oats, quinoa contains a balanced set of essential amino acids for humans, making it a complete protein source, unusual among plant foods.
It is a good source of dietary fiber and phosphorus and is high in magnesium and iron.
Quinoa is gluten-free and considered easy to digest.
Because of all these characteristics, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned spaceflights

11. Farro
Farro is a food product consisting of the grains of certain wheat species in whole form
Spelt – A cousin of wheat. A bit harder to process because of the husk.

12. Israeli Couscous
Pitim Hebrew: ‫פתיתים‬‎) is an Israeli toasted pasta shaped like rice or little balls. Outside of Israel it is known as Israeli couscous
made of hard wheat flour and roasted in an oven.

13. Wild Rice
Almost always sold as a dried whole grain, wild rice is high in protein, the amino acid lysine and dietary fiber, and low in fat. Like true rice, it does not contain gluten. It is also a good source of certain minerals and B vitamins.

14. Wheat Berries
The term wheatberry or wheat berry refers to the entire wheat kernel (except for the hull), comprising the bran, germ, and endosperm. Wheatberries have a tan to reddish brown color and are available as either a hard or soft processed grain. They are often added to salads or baked into bread to add a crunchy texture; as a whole grain, they also provide nutritional benefits since they are an excellent source of dietary fiber.

15. Pearled Barley
Pearl barley (or "pearled barley") is barley processed to remove its hull and bran. Barley must have its fibrous outer hull removed before it can be eaten; pearl barley is taken a step further, polished to remove the nutritious bran layer.