2208 Grains

Types of Grains

Grains are staple foods across the globe, offering a vast array of nutritional benefits and culinary applications. Here’s an overview of the various types of grains, focusing on whole and refined grains, and guidance on their preparation.

About Whole Grains

Whole grains contain all three parts of the grain kernel: the bran, germ, and endosperm. This means they retain all their nutrients and fiber, which are often lost during the refining process.

Examples of Whole Grains:

• Wheat
• Oats
• Barley
• Rice
• Quinoa
• Corn

These grains are rich in B vitamins, minerals, fiber, and are known to help reduce the risk of heart diseases, diabetes, and other health conditions.

Specific Types of Whole Grains

• About Wheat: Wheat is one of the most common grains used globally, utilized in products like bread, pasta, and couscous. It’s known for its high gluten content, which is crucial for the elasticity and rise of bread dough.
• About Rice: Comes in varieties like brown rice (whole grain) and white rice (refined). Brown rice has a nuttier texture and is higher in fiber.
• About Oats: Known for their health benefits, including lowering cholesterol levels. They can be eaten as oatmeal (porridge) and are popular in baked goods.
• About Barley: Typically found in soups and stews, barley has a chewy consistency and a slightly nutty flavor. It’s also used in making beer.
• About Quinoa: A pseudocereal that is gluten-free and contains all nine essential amino acids, making it a complete protein source. It’s versatile and can be used like rice.
• About Corn: Used in many forms, including whole corn, cornmeal, and popcorn. It’s a staple in many cultures, particularly in the Americas.

Preparing Grains and Legumes

• Rinsing Grains: Before cooking, most grains should be rinsed thoroughly under cold water to remove surface starches and impurities, which can improve texture and flavor.
• Soaking Grains: Some grains like barley and wheat berries benefit from soaking, which can decrease cooking time and make nutrients more bioavailable.
• No Soak Required: Some grains, like quinoa and white rice, do not require soaking. However, rinsing quinoa is important to remove its bitter-tasting outer coating (saponin).
• Pressure Cooking: A time-saving method ideal for legumes and tougher grains. Pressure cooking significantly cuts down cooking time and can help in achieving a more uniform texture.

About Refined Grains

Refined grains have been milled, a process that removes the bran and germ. This gives them a finer texture and improves their shelf life but also removes dietary fiber, iron, and many B vitamins.

• About White Rice: The most common type of refined rice, white rice, has the husk, bran, and germ removed. It is softer and quicker to cook but has fewer nutrients than brown rice.
• About White Flour: Made by grinding wheat and removing the bran and germ, resulting in flour that’s less nutritious but better for baking light and soft products such as cakes and bread.