1. Quinoa
Barley
Amaranth
Grains
Rice
Buckwheat

2. General Information Most common source of human energy
High in complex carbohydrates (whole)
Rich source B vitamins, minerals, fiber and energy (carbohydrates)
Inexpensive energy supply
Absorbs added flavors
Also known as “cereals” after the Roman goddess Ceres

3. Nutrients in Grains Germ is high in vitamin E
Bran is high in B vitamins
B1 (Thiamine) important vitamin (deficiency results in beriberi – disease affecting the nervous system, muscles and heart)
B1 is needed for: - turning food into energy - proper heart function - make neurotransmitters - development of nerve cell membranes - muscles strong

4. Nutrients in Grains
Protein in grain is incomplete (does not have all the protein parts –amino acids- needed by humans)
Needs to pair with beans or nuts or seeds to provide complete protein (important for vegans)
Provides fiber and little fat

6. Processing Remove outer hull whole grain, berry, or groat Remove bran
whole or polished grain is left
rolled, ground, chopped into flakes, small grits, meal, or flour
Remove the bran and germ refined grain
Wheat groats
Oat bran

7. Pearled or Polished Grains
More processed than whole grains
Hull is removed and bran covering “polished” off
Cook faster
Less nutritious

8. Flaked or Rolled Grains
Grain kernel is flattened between rollers
Hot cereal
Oatmeal

9. Meal
Whole grains that are ground until they have the consistency of sand.
Hot cereal and breads.
Corn meal

10. Bran Made from outer covering of the grain kernel Rich in fiber
Oat bran, wheat bran

11. Germ Nutritious embryo found within grain kernel
Contains oil which can go rancid

12. Endosperm 80% of the grain kernel
Mainly starch and some protein (varying amounts)
Purpose is to nourish the growing germ
Few vitamins and little fiber
Used to make refined grain products

13. Flour Made from grains or nuts finely ground to a powder
Refined made only from endosperm

14. Amaranth Used by Aztecs and Mayans of Mexico Almost a complete protein
High in calcium, B-vitamins, iron
Leaves also eaten as vegetable
Needs to be rinse and even roasted before using

15. Barley Dates back to the Stone Age Used for cereals, breads and soups
Contains gluten
Grows well in cool climates
Pearled variety popular but less nutritious

16. Buckwheat Native of Russia
Not a grain but a thistle plant the produces flowers followed by the buckwheat groats which are really fruits covered with a fibrous shell
Ground into flour or cooked as Kasha

17. Corn Can be eaten fresh as a vegetable Dried corn ground into meal
Possibly originated in the United States
Used to make corn bread and tortillas
Production had increased in the USA
Second most consumed grain in USA

18. Millet Staple grain for 1/3 of world population
Prepared like rice (mild flavor)
Ground as a flour
High protein content and fiber, B-vitamins, vitamin E, iron, magnesium, potassium

19. Oats Steel-cut – chopped up groats
Rolled oats: oat groats that are steamed, rolled, and flaked so they cook quickly
Also quick and instant varieties
Breakfast, cookies
Contains gluten

20. Quinoa (Keen-wa) Important food in South America for 6,000 years
Super crop because of high protein content (12-18%)
Has all of the essential amino acids
Dietary fiber, phosphorus, magnesium, iron
Gluten-free
Cooked like rice

21. Rice Long grain: stays fluffy after cooking
Medium grain: shorter and plumper grains
Short grain: grains stick together well
No gluten
Rice flour used as replacement for wheat flour for those who are gluten sensitive
White rice must be enriched to avoid B-vitamin deficiencies (beriberi)
Brown rice is the whole grain form and nutritious

22. Glutinous rice; for sushi and rice balls
Risotto rice: for Italian risotto
Brown rice: retains the bran from around kernel; richer nutrients; twice as long to cook as white rice
White rice: lacks bran and germ
Converted rice: has more nutrients than white rice

23. Teff World's smallest grain.
Too tiny to process, teff isn't stripped of nutrients like other, more refined grains
Nutritional powerhouse, especially rich in protein and calcium, and gluten-free
Sweet, nutty flavor. Sometimes eaten as a hot breakfast cereal.

24. Wheat Mostly widely used grain in the world (and the USA)
Ideal grain for bread because it contains a protein that forms into gluten, a stretchy substance that gives bread its texture

25. Gluten
A protein network formed when grain flours (wheat, rye, barley) are mixed with water.
The proteins in wheat are prolamin gliadin and the prolamin-like glutelin glutenin.
People who have an intolerance to these proteins have celiac disease or a gluten-sensitivity (digestive problems, joint problems, skin problems –inflammation)