All field-grown grains contain the following three parts:

Bran: The protective outer shell that is high in fiber and B vitamins
Endosperm: Contains starch, protein, and some vitamins and minerals
Germ: The seed for a new plant. It contains some B vitamins, some protein, minerals, and healthy oils.

When you consume white flour, also known as enriched flour, you are only consuming the endosperm. Whereas whole grain flour contains all three important parts, and therefore provides you with extra protein, fiber, vitamins, and minerals.

When the bran, endosperm, and germ are all included, the following are considered whole grains:

Amaranth, Barley, Brown and Colored Rice, Buckwheat, Bulgur, Corn and Whole Cornmeal, Emmer, Farro, Grano (lightly pearled wheat), Kamut Grain, Millet, Oatmeal and Whole Oats, Popcorn, Quinoa, Sorghum, Spelt, Triticale, Whole Rye, Whole or Cracked Wheat, Wheat Berries, and Wild Rice.

Health Benefits

People whole eat grains reduce serious health risk.
The risk of heart disease drops 25-36%
Risk of type 2 diabetes drops 21-27%
Risk of digestive cancers drops 21-43%
Risk of stroke drops 37%

Eating whole grains regularly has been found to control weight, reduce dangerous belly fat that is a great contributor to heart problems and other diseases, and drop blood pressure. Kids who consume whole grains regularly have a lower risk of obesity and diabetes, have lower cholesterol levels, reduce their risk of asthma, feel fuller and more satisfied, and may have a significant decrease in acne.

Why are whole grains so healthy?

Whole grains contain 3-5 times the vitamins and minerals found in refined grains
Corn has almost twice the antioxidants of apples, and wheat and oats almost equal the antioxidants of broccoli
Whole grain products offer a high amount of fiber ranging from 1g to 4g per serving
They provide you with long lasting energy, which helps to curb cravings throughout the day

How much grain is recommended?

In a 100% whole grain food, the following counts as one serving:

˝ cup of cooked pasta
˝ cup of cooked rice
1 slice of bread
1 cup of ready-to-eat cereal
˝ cup of cooked cereal

Depending on age and activity level, the USDA recommends 6-11 servings of grain per day. Most Americans consume enough grains, but at least ˝ of those grains need to be whole grains.

Common whole grains described:

Barley
One of the oldest cultivated grains
Has a tough hull, which is difficult to remove with out losing some bran
Pearled barely is not technically a whole grain, but is still high in fiber
Look for hulled barely or one of the new varieties of hull-less barely
The fiber in barely is especially healthy, and may lower cholesterol levels

*Cooking Tip*
Simmer 1 part barley in 4 parts water for 30 to 40 minutes

Buckwheat
Buckwheat is not considered a grain, but has been adopted into the whole grain family due to its nutrients, nutty flavor, and appearance
Buckwheat is the only grain with high levels of the antioxidant rutin
Studies have shown that rutin improves circulation and prevents LDL (bad) cholesterol from blocking blood vessels

*Cooking Tip*
Simmer 1 part buckwheat in 2 parts water for 15 minutes

Bulgur
Bulgur is created when wheat kernels are dried, cracked, then sorted by size
Often used as a base for many Middle Eastern dishes
Convenient because it only takes approximately ten minutes to cook
The speedy cook time makes it ideal for creating side dishes or salads
Contains more fiber than corn, quinoa, oats, millet, and buckwheat
It has a mild flavor which makes it ideal for those new to whole grain use

*Cooking Tip*
Pour 1 ˝ cups boiling water over 1 cup bulgur and let stand for 30 minutes

Oats
Oats have a natural sweetness, which makes them a popular whole grain
Ideal for a breakfast cereal
Unlike most other grains, the bran and germ of oats are almost never removed during processing
Most oats in the US are flattened and steamed to create “Old Fashioned,” quick, or instant oats
For those who enjoy chewier nuttier texture, steel-cut oats will be more delightful
Studies have shown that oats contain a special fiber called beta-glucan, which is especially effective in lowering cholesterol
Research has also found that oats contain a unique antioxidant that protects blood vessels from the damaging effects of LDL (bad) cholesterol

*Cooking Tip*
Simmer 1 part oats in 2 parts water for 10 minutes and let stand for 2 minutes

Rice
The removal of the bran and germ during refinement causes white rice to be removed from the whole grain category
Wholegrain rice is usually brown, but can also be found in a variety of colors
Brown rice is lower in fiber than most other whole grains, but is rich in other nutrients
Rice is one of the most easily digested grains, which makes it ideal for those on a restricted diet who are gluten-intolerant

*Cooking Tip*
Simmer 1 part rice in 2 parts water for 15 to 20 minutes

Rye
Rye is an unusual grain because of the high level of fiber in the endosperm
In other grains, typically, high levels of fiber will be found in the bran
Because of this, bran is a great choice for diabetics
The type of fiber in rye provides a rapid feeling of fullness, making it a great choice for those who are trying to lose weight

*Cooking Tip for Rye Berries*
Soak overnight, then simmer 1 part rye berries in 4 parts water for 1 hour

Corn
Corn is often dismissed at a nutrient poor starch and a second rate grain/vegetable
However, research is now finding that corn is the most antioxidant-rich grain
Corn has twice the antioxidant activity of apples
To find whole grain cornmeal, avoid labels that say “de-germinated”

*Cooking Tip for Cornmeal*
Simmer 1 part cornmeal in 4 parts water for 30 minutes

Wheat
This is the grain that dominates the grain scene, due to its high level of gluten
Gluten is the stretchy protein that allows bakers to give rise to their products
Therefore, without some wheat, it would be nearly impossible to give a satisfying rise to bread dough
This grain is widely used in pasta and breads, but can also be cooked as a breakfast cereal, or used as an excellent side dish

*Cooking Tips*
Wheat berries: Soak overnight, then simmer 1 part wheat berries in 3 parts water for 2 hours

Wheat, cracked: Simmer 1 part cracked wheat in 2 parts water for 25 minutes

Wild Rice
Tends to be high price and strong flavor
Because of this, wild rice is usually mixed with other rice or grains
Wild rice has twice the protein and fiber of brown rice, but less iron and calcium

*Cooking Tip*
Simmer 1 part rice in 3 parts water for 45 minutes to 60 minutes

Less common whole grains described:

Amaranth
This whole grain was a staple of the Aztec culture, and is becoming more popular in today’s culture
Has a peppery taste
At 16%, has a higher level of protein than most other grains
It is popular in cereal, breads, muffins, crackers, bread, and pancakes

*Cooking Tips*
Simmer 1 part amaranth in 3 parts water for 20 to 25 minutes

Farro/Emmer
Emmer is an ancient strand of wheat that is especially popular in gourmet cooking
Semolina flour, made from emmer, is used for special soups and other dishes
This whole grain has also been known for making the best pasta
Can be found at your local Italian grocer

Millet
This grain is not common in the United States
Commonly served in India, China, South America, Russia, and the Himalayas
This grain is often toasted or mixed with other grains before used in cooking
Can be white, gray, yellow, or red

*Cooking Tips*
Simmer 1 part millet in 2 parts water for 25 to 30 minutes

Quinoa
Quinoa comes from the Incas in the Andes
It cooks in approximately 10-12 minutes, making it a great fluffy side dish
It is ideal for incorporating into soups, salads, and baked goods such as processed cereal flakes
Most quinoa should be rinsed before use to avoid a slightly bitter taste
Quinoa is abundant in complete protein, containing all of the essential amino acids that our bodies cannot produce on their own

*Cooking Tip*
Rinse before using. Simmer 1 part quinoa in 2 parts water for 30 to 40 minutes

Spelt
Spelt was widely cultivated until the use of fertilizers and mechanical harvesting became more prevalent
This whole grain can be used to replace common wheat in most recipes
The health benefit is that it contains more protein than most forms of wheat

Teff
Teff grains are extremely small and are approximately 1/150 of the size of wheat kernels
All teff is whole grain because it is simply too small to mill
This grain is widely popular in Ethiopia, India, and Australia, but is now becoming more well known for its sweet molasses-like flavor and for versatility
Teff has over twice the iron of other grains and three times the calcium

Triticale
Triticale is a hybrid of durum wheat and rye
Today, about 80% of triticale is grown in Europe, and is able to be grown without commercial fertilizers and pesticides, making it ideal for organic and sustainable farming