Grains ... How well do we actually know them?

In most cases we use integrated rice and complete wheat flour in our kitchen.

But on the shelves of health food stores there are so many types of grains we simply forgot about or are not familiar with so we avoid them totally.

Learn more about whole grains and their healing properties.

Bring variety into your cooking and start eating tasty and healthy!

In this list we included plants that do not officially belong to the family of cereals, but are very similar to grains because of their nutritional properties.

Gluten-free grains are marked by "gluten free."

 

1. Spelt

Spelt, also known as dinkel wheat or hulled wheat, is one of the oldest grains that originate from Asia. It is even mentioned in the Old Testament.

Dinkel contains more protein than wheat, unsaturated fats, vitamins A, C and B complex, minerals (calcium, selenium, cobalt, iron, phosphorus, magnesium, potassium, copper) and fibers.

It helps against anemia and has laxative and nourishing properties. It has strongly expressed antioxidant activity. Furthermore, it has a beneficial effect on skin and allergic rashes, neurodermatitis, rheumatic diseases and elevated cholesterol levels.

In order to increase its beneficial effects, it is recommended that it is used in sprouted form.

In stores you can find spelt bran, semolina, couscous and flour. Spelt is used for making bread and pastries, beer and products for children. Toasted and milled spelled grain is also used as a coffee substitute.

Spelt is easily digested, so it is suitable for the sick, the elderly and children.

2. Amaranth (gluten-free)

Amaranth, or pigweed, is one of the healthiest grains.

Like quinoa and buckwheat, amaranth is considered a pseudo-grain (technically these plants are not grains).

Research confirms that amaranth is among the oldest grains in the world.

Its origin is in Central and South America. With the systematic extermination of indigenous people in those areas, pigweed has almost completely disappeared.

Today pigweed is being rediscovered. Modern nutritionists attach a great significance to it.

Amaranth contains high-quality protein and lysine in higher percentage than other cereals.

The ability of biological assimilation of its proteins is higher than that of milk, soybeans, barley and wheat.

Pigweed is special because it does not contain gluten. Pigweed is rich in minerals (calcium, iron, phosphorus, magnesium). The amount of calcium in amaranth exceeds the content found in milk.

Amaranth grain can be cooked just as other cereals. Its flour can be mixed with wheat flour and used for making bread.

3. Millet (gluten-free)

Millet is a gluten-free grain that comes from the East. Its origin is not fully known, but it was certainly cultivated in China thousands of years ago.

In the Middle Ages, millet was popular in many parts of Europe and was considered to be an excellent substitute for meat.

It could be kept in storage for many years - even up to twenty years.

Venice was saved during the Genoese siege thanks to millet preserved in warehouses around Venice.

Millet grain is very rich in starch and it can be compared with corn.

Millet is an excellent source of protein, vitamins A and B, and minerals - especially iron, magnesium, phosphorus and silicon.

Due to the high content of salicylic acid, millet is considered a cosmetic preparation – it has great effect on the nails, skin, hair and tooth enamel.

Millet purifies the body, balances and regulates digestion and boosts immunity. It is recommended in cases of increased physical and mental effort and to pregnant and nursing women.

Millet is quick and easy to prepare. Its grains have a sweet taste, making it very tasty. The grain does not contain gluten, but can be mixed with wheat flour and used for making bread and pasta.

4. Quinoa (gluten-free)

Quinoa is an ancient South American herb and one of the oldest crops in the world. It was cultivated in the Andes 5000 years ago.

The Incas have recognized this food as a source of strength and endurance. They called it the "gold of the Incas" and "the mother grain."

Quinoa is rich in high quality protein and contains all essential amino acids. It is particularly rich in lysine, which participates in the processes of tissue growth and healing.

When it comes to minerals, quinoa contains calcium, iron, magnesium, phosphorus, zinc and copper. When it comes to vitamins – it contains thiamin, riboflavin, niacin, vitamin B6, folic acid, vitamins A and E.  It is rich in fiber and carotenoids.

Quinoa helps against migraines, improves the health of the heart and blood vessels, lowers cholesterol and blood pressure, prevent allergies and asthma.

Before cooking quinoa, wash it because its shell contains saponin - a natural bitter substance. Wash and drain quinoa, and then cook it like pasta (in a large pot with plenty of water) or like steamed rice (in a ratio of 2 cups of water to 1 cup of quinoa).

5. Kamut

Kamut is an ancient grain, a close relative of today's hard (durum) wheat.

Kamut grain is slightly curved in the middle and 2-3 times bigger than conventional varieties of wheat grain.

By nutrient value, kamut is also superior. It contains 20-40% more protein, more fat, amino acids, vitamins and minerals.

Its taste is sweet, which is why this grain is sometimes called "sweet wheat."

Due to the high energy content, kamut is particularly suitable for physically active people and athletes.

People allergic to gluten showed 70% less sensitivity to kamut. Therefore, kamut is called among people suffering from gluten allergies as "a wheat you can eat."

Kamut can be used for making bread, cakes, pancakes and many other recipes where you would normally use wheat. You can use kamut for making delicious pastas and couscous.

6. Barley 

Barley was known in many civilizations since 12,000 years ago. It is one of the oldest plants that the man used in his diet.

Today, however, the use of barley in the human diet is significantly decreasing. Today, we mostly associate barley with beer.

Barley is extremely nutritious. It is rich in starch, protein, sugar, fiber, minerals (calcium, iron, phosphorus, potassium, silicon), and vitamins A, B1, B2 and B5.

This cereal purifies the body of toxins; it has diuretic properties, stimulates milk production, strengthens the bones, restores the body and purifies the blood vessels.

Barley can be used in soups, cooked dishes (like rice), and for preparing breakfast in the form of cornflakes.

7. Oat

Oat is today used primarily for livestock feed, but in the past it has had great importance in the human diet.

The Chinese knew the oats thousands of years ago, and it was also used by ancient Romans and other peoples in the ancient period.

Today, oats are still used in large quantities in Russia, Scotland and Ireland. Famous porridge is prepared from oats cooked at a low temperature.

Oats is one of the most nutritious cereals. Its calorific value is as much as 400 calories per 100 grams.

This grain is rich in protein, fat and fiber. It contains a large amount of minerals (calcium, iron, phosphorus, magnesium) and vitamins of group B.

Oats strengthen the body, increases body heat, regulates metabolism, and helps against anxiety and depression.

Oat grains contain a growth hormone along with large amounts of calcium. Therefore, oats is the ideal food for young people in the development phase and pregnant women.

Oat is used in many preparations for body care. It cleanses, softens, hydrates, soothes and protects the skin.
 

8. Teff (gluten-free)

Teff is a miniature grain, which grows in Ethiopia.

Teff contains more calcium and iron than other grains. Teff is a good source of phosphorus, magnesium, zinc and thiamine.

This cereal contains 8 essential amino acids and is an excellent source of protein.

Teff flour is used for making injera – bread which Ethiopians eat every day.

Teff is gluten-free grains and is therefore suitable for people allergic to gluten.

You can use it for making porridge, and its flour added to breads and pastries.
 

9. Corn (gluten-free) 

Corn is a truly miraculous plant. It grows quickly and its edible seeds are becoming edible, even before they have ripened. It grows almost "alone" – since its cultivation does not require much effort.

Corn comes from South America, where it was considered as a divine plant.

Corn contains carbohydrates, proteins, and unsaturated fats, vitamins and many minerals (iron, phosphorus, magnesium, potassium).

This grain has diuretic, nutritious and refreshing properties. It stimulates the liver and kidneys. It also has an active effect on the thyroid gland, slowing down its work. Corn is recommended in cases of nervousness and irritability. It strengthens the heart, blood vessels, muscles and bones.

Fresh corn grain may be in the form of piston cook or bake.

Corn flour is made polenta, pasta, bread and cakes. Corn can consume in the form of popcorn or cereal, which are eaten for breakfast.

In contrast, you might think, popcorn is one of the healthiest snacks. Provided you have not used large amounts of oil for preparing it, you do not prepare it in the microwave and do not make it from GMO corn.
 

10. Rye

Rye is traditionally considered to be a poor food item, but that is not true. Rye is a food with significant nutritional properties: carbohydrates, proteins, minerals (iron, phosphorus, and calcium), vitamins (B and E). It is rich in fiber and lysine.

This cereal purifies the body; it nourishes, prevents bowel disease and sclerosis, stimulates circulation, and slows aging blood vessels.

Rye is especially suitable for people exposed to the intellectual stress, pregnant women, nursing mothers and the elderly.

Rye can be used in the form of whole grains, but rye flour is used in most cases. Toasted and ground rye may replace coffee.

Rye flakes, which are great for breakfast, can also be used for preparing muesli or in addition to creams and soups.
 

11. Buckwheat (gluten-free)

Although it does not belong to the family of cereals, buckwheat is related to grains according to its composition and method of use. Buckwheat originates from Asia, and today this plant is mostly grown in Russia.

Buckwheat is very balanced food. It is extremely rich in valuable protein substances. Contains vitamin B, E and F, minerals (calcium, iron, phosphorus, magnesium, copper) and essential amino acids (lysine and tryptophan).

Buckwheat strengthens the body and increases body heat, which is suited especially for the winter season.

Due to its restorative effects, buckwheat is especially recommended for athletes, pregnant women, nursing mothers, and young people in the developing world.

Buckwheat purifies the body, protects the blood vessels, preventing kidney and reproductive organs.

Toasted buckwheat grain in Russia is used for preparing a fine puree. Cooking buckwheat porridge is similar to cooking steamed rice.

A mixture of buckwheat and wheat flour is used for making bread.
 

12. Sorghum (gluten-free)

Sorghum is a grain used for human and animal feed. Its origin has been Africa, and today this cereal is popular in India, Africa and China.

Sorghum is rich in iron, potassium and phosphorus. When it comes to vitamins, it contains thiamine and niacin. Sorghum is a good source of protein and fiber and contains no gluten.

Sorghum is good for the prevention of heart disease, diabetes, arthritis, obesity and allergies.

Sorghum can be used for making porridge; its flour is used for making bread and cakes. With a small amount of oil in the wok, you can prepare expanded sorghum - a healthy snack, similar to popcorn.
 

13. Rice (gluten-free)

Rice is, after wheat, the second most popular cereal in our kitchen.

In the East, rice is the dominant plant and covers 80-90% of the diet of Asian people.

Eating whole wheat rice provides the body with the necessary carbohydrates, proteins, vitamins (especially B group), minerals (calcium, iron, phosphorus), and enzymes.

This cereal has anti-allergic effect and due to the fact that it does not contain gluten, it is easy to digest.

Rice has a beneficial effect in the case of hypertension, colitis and stomach problems. It can also be consumed by diabetics because the starch from rice digestion turns into dextrose, not to glucose.

In addition to corn, rice is used in the form of flakes and flour. Flakes, which are obtained by crushing grain of rice, can be used for a light and healthy breakfast. Integrated rice flour can be used for the preparation of bread and cakes.
 

14. Wheat

Wheat is the most commonly used cereal in our cuisine.

This plant was originally cultivated in Asia and Africa, and is assumed to be older than 17,000 years.

There are two types of wheat: soft and hard (durum).

Soft wheat is used for making bread, biscuits, cakes, and hard - for pasta.

Wheat has amazing nutritional properties. This cereal contains everything we need for life - proteins, fats, carbohydrates, vitamins, minerals and enzymes.

If you only had to eat wheat, you would not only survive, but you would also stay healthy. Provided that you are consuming wheat in integral form.

Caution - pseudo integral products

With increased interest in healthy food, the great multitude of pseudo integrated products has arisen - particularly bread and flour.

“Reintegrated" flour - a mixture of refined flour and bran, which is an attempt to restore what was previously destroyed – is often planted as integral one. It has nothing to do with real whole wheat flour.

You can distinguish the difference between the two by the following:

Reintegrated flour is white with lots of dark dots, while the right integrated flour is even and has a dark yellow color.

Where to buy?

Most whole grain from this list can be found in health food stores.

Whole grains are very healthy. Scientists connect their regular use with a reduced risk of diabetes, high blood pressure and many cancers.

So add these grains in your menu and eat tasty and healthy!

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