A Whole Grain Primer

Update: We have come to believe that it is necessary to soak whole grains (or ferment or sprout them). These three methods accomplish three things to help with digestibility and sensitivity:

1. neutralizes the phytic acid (in the outer layer of the grain) which would block mineral absorption
2. deactivates the enzyme inhibitors present in all seeds
3. partially breaks down harder to digest components (such as gluten) to enhance digestibility

In our family, taking the time to soak/ferment/sprout grains has made all the difference – my daughter who is gluten sensitive can now eat all grains with relish.

CLASSIFYING THE GRAINS

There is one major way to split the grains — the grains that contain gluten and the grains which don’t contain gluten. This is a very important distinction for many people who are allergic or intolerant of gluten, members of my family included.

Gluten is the protein in all the gluten-containing grains. It is the awesome network of protein strands that builds up during the kneading of bread dough. The gluten fibers are strong and flexible and provide a stable structure that stretches without collapsing to accommodate the released gases of the yeast during a bread’s rising time. Then when bread is baked, the yeast’s action stops (because it dies in high heat), and this results in truly delectable bread which is fluffy, airy and chewy. Gluten is one of God’s amazing gifts. It is unfortunate that many people are sensitive or allergic to it. People who have the allergy are diagnosed with Celiac disease. Those who can eat it should rejoice in its marvels!

The gluten-containing grains are:

• Barley
• Kamut
• Oats (if grown in rotation in soil which has also grown another of the gluten-containing grains)
• Rye
• Spelt
• Triticale
• Wheat, Whole — all varieties

The gluten-free grains are:

• Amaranth
• Buckwheat
• Corn — Maize
• Millet
• Oats (if grown on dedicated gluten-free land; will be certified gluten-free)
• Quinoa
• Brown Rice — all varieties
• Sorghum
• Teff

There are also nuts, starches and beans that can be ground and used as gluten-free flour — such as almond meal, garbanzo bean flour, and tapioca flour. I will discuss that at an other time.

Let’s now talk about each grain in particular, beginning with the gluten-containing grains and how to store each flour and grain.

GLUTEN-CONTAINING GRAINS

BARLEY

Barley is a cereal grain, like most of the gluten-containing grains. The barley we see most often is dehulled barley — barley whose outer hull has been removed. In its dehulled state, barley is considered a whole grain, since the hull is inedible. Pearl or pearled barley, which I do not consider a whole grain, is processed a bit further to removed the bran and it also may be polished. Either dehulled barley or pearl barley can be pressed into flakes or ground into flour.

On the other hand, covered barley (barley that retains its inedible hull) is the barley best suited for sprouting.

Nutrition: One cup of cooked barley provides more than 50% of one’s daily fiber and selenium requirements, while being a good source of phosphorus, copper and manganese.

Available Forms: Dehulled, pearl or pearled, flakes, flour

Uses: Soup/stew, porridge, bread

Storage: Store dehulled barley in an airtight container in a cool, dry place. Can be stored in the refrigerator during warmer weather. Keep only small quantities of barley flakes or flour on hand, and store them in the refrigerator or freezer for up to 6 months.

KAMUT

Kamut, a cereal grain, hasn’t received an official botanical identity, but is thought to be a hybrid of two forms of wheat. It looks most like the large durum wheat berry. Kamut has the potential to be tolerated by persons who are sensitive or allergic to wheat. But since it contains gluten, people with gluten allergy or sensitivity should not consume it.

Kamut, an organic crop, can be purchased as the whole berry, cracked for porridges, or ground into flour. Whole kamut, like the other cereal grains, takes an hour or more to soften when cooked, so a crockpot is a useful tool for cooking it overnight to make a breakfast porridge that is ready when you are. 100% kamut breads are delicious, as are breads where kamut is just one of the flours used. 100% kamut tortillas are very fragile, so I recommend blending kamut with another flour (such as spelt) for your tortillas. Kamut pasta is very easy to make and delicious, too. Kamut pasta is also available commercially.

Kamut has more fat than other grains, so when in the forms of cracked kamut or kamut flour it is more susceptible to spoiling.

Nutrition Breakdown: One quarter cup of cooked kamut grain contains 33% of one’s daily fiber requirement and 8% of one’s daily iron requirement. Kamut also contains magnesium, zinc, and vitamin E.

Available Forms: Whole, cracked, flour

Uses: Porridge, stew/soup, bread, pasta, cold breakfast cereal

Storage: Store whole kamut berries in an airtight container in a cool, dry place. Can be stored in the refrigerator during warmer weather. Keep only small quantities of cracked kamut or kamut flour on hand, and store them in the refrigerator or freezer for up to 6 months.

OATS

Oats are another cereal grain. They can contain gluten, because they are often grown in rotation with and get contaminated by gluten-containing grains.

The whole-grain forms of oats are: whole oats, oat groats (hull has been removed), rolled oats (oats that have been put between rollers and pressed into flakes), and oat flour. Quick oats and instant oats are the non-whole forms of oats. I do not recommend quick oats or instant oats because they are usually comprised of smaller rolled oat bits that don’t necessarily reflect true proportions of the entire oat components.

Most people know oats from eating oatmeal or granola, but oats can be used in muesli (a cold, raw breakfast cereal), bread, muffins, quick breads and cookies.

If buying prepared oatmeal products, read the ingredient lists carefully to assure that there aren’t other ingredients included, such as sugar or flavorings.

Nutrition Breakdown: 1 cup of cooked oats provides 68% of one’s daily requirement of manganese. They are also a very good source of selenium and a good source of vitamin B1, dietary fiber, magnesium, protein and phosphorus.

Available Forms: Whole oats (oat groats), rolled oats, quick oats (not recommended), instant oats (not recommended), oat flour

Uses: Use whole oats (oat groats) in soups and stews, or grind into flour. Use steel-cut oats or rolled oats in baked goods and porridges.

Storage: Oats, especially rolled oats, should be purchased in smaller quantities, because their higher fat content makes them susceptible to spoilage. Store them in a cool, dry place for up to 2 months.

RYE

This cereal grain, longer and more slender than wheat, provides hearty flavor in breads and stews. You probably know the flavor from pumpernickel bread or traditional rye bread. Breads made with rye flour are more dense than whole wheat breads.

Nutrition Breakdown: One-third cup of uncooked rye provides 75% of the daily requirement for manganese, and over 30% of daily fiber needs. Rye is also a good source of selenium, tryptophan, phosphorous, magnesium and protein.

Available Forms: Whole or cracked grain form or as flour or flakes, which resemble rolled oats

Uses: Breads, stews, porridge

Storage: Keep for several months in an airtight container in a dry and cool location.

SPELT

Spelt, an ancient cousin of wheat, is not very thirsty — meaning one needs to use a bit more of it, or a bit less water, to get the right consistency. Spelt flour works for pancakes, breads (quick or yeast), muffins and tortillas. When substituting spelt flour for whole wheat flour, use 1-1/3 cup spelt flour for each cup whole wheat flour. In bread, spelt can’t be kneaded as long as wheat, because the gluten it contains is more fragile. It doesn’t feel the same as wheat — it feels gloppier and stickier, but should still be warm and smooth.

Nutrition Breakdown: Four ounces of cooked spelt provides 62% of the daily requirement for manganese. It is also a good source of fiber, phosphorus, vitamin B3 (niacin), magnesium, protein and copper.

Available Forms: Whole, cracked, flakes, flour

Uses: Bread, baked goods, pasta, porridge

Storage: Store in an airtight container in a cool and dry place. Store flour in the refrigerator or freezer to best preserve its nutrition.

TRITICALE

Triticale is a wheat and rye hybrid, whose name comes from a combination of the Latin names for wheat triticum and rye secale. It was first created in Scotland and Sweden in the late 19th century. Its creators wanted to combine the “high yield potential and good grain quality of wheat with the disease and environmental tolerance of rye” (http://en.wikipedia.org/wiki/Triticale).

Triticale is available in health food stores, both whole and in some packaged foods. However, I do not recommend it as one of God’s whole plant foods. While God’s whole plant foods can reproduce themselves, the triticale grain is sterile and requires chemical fertilization to begin its reproduction process.

WHEAT, WHOLE — ALL VARIETIES

Commercial baked goods using wheat flour typically use wheat where 40% of the original wheat was removed. The removed parts include the bran and germ. Over half of the vitamin B1, vitamin B2, vitamin B3, vitamin E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost. In order to get the full nutrition that God put in the wheat, it is important to choose whole wheat foods and products.

Hard wheat berries, both red and white, yield wonderful bread flours when ground because of their high gluten content. The hard red yields a heartier, darker loaf of bread, while using the hard white for flour results in a lighter, fluffier and sweeter loaf of bread. Both are extremely nutritious.

The soft wheat berries yield whole wheat pastry flour, a wonderful flour to substitute for white flour in all your cakes, muffins, pancakes and other non-yeast or gluten dependent baked goods. Most people cannot tell the difference when this flour is used instead of white flour.

Nutrition Breakdown: Whole wheat is a very good source of dietary fiber and manganese, and a good source of magnesium.

Available Forms: Whole, cracked, flaked, flour

Uses: Use the whole wheat berry in soups and porridge. Use the cracked or flaked wheat to add to bread and in porridges. Use the hard wheat flours for yeast breads, pasta, bagels, crackers, and muffins. Use the soft wheat flour for crackers, quick breads and muffins, and cakes.

Storage: Store the whole berries in airtight containers in cool and dry locations. Store cracked grains, flakes and flours in the refrigerator or freezer to prevent rancidity.

GLUTEN-FREE GRAINS

AMARANTH

The amaranth plant (or pigweed) is often considered a weed. Around the world, people consume both its leaves and grains, and admire its beautiful flowers. Amaranth, like quinoa, is remarkable because it contains complete protein. My family enjoys adding amaranth to our breakfast porridges for the boost of protein and iron it supplies. But in addition to these nutrients, amaranth is a nutritional powerhouse with its high fiber, magnesium, phosphorous, copper and manganese.

Nutrition Breakdown: One cup of cooked amaranth provides these percentages of one’s daily requirements — 73% of fiber, 56% of protein, 82% of iron, 130% of magnesium, 89% of phosphorous, 76% of copper, and 220% of manganese. It is also a good source of calcium, zinc, riboflavin, vitamin B6, folate, vitamin B5 (pantothenic acid), and potassium.

Available Forms: Whole, cracked, flour

Uses: Whole — porridge, main dishes, popped, sprouted, as a thickener; Cracked — porridge; Flour — added to baked goods, as a thickener

Storage: Store in an airtight container, preferably in the refrigerator. Keeps for 3 to 6 months.

BUCKWHEAT

Buckwheat has become a very important flour for us, now that we’ve had to change to gluten-free eating. The flour from hulled buckwheat is very mild tasting, while the purplish flour from the unhulled buckwheat can be more strongly flavored. During the summer, we like to sprout buckwheat for cold cereal.

Nutrition Breakdown: One cup of cooked buckwheat contains over 30% of the daily requirement of manganese. It is also a good source of tryptophan, magnesium and fiber.

Available Forms: Whole (hulled and unhulled), flour (from hulled or unhulled)

Uses: Cooked, whole in main dishes and porridge; cracked in porridge; sprouted in cold or porridge; as flour in baked goods

Storage: Store whole in an airtight container in a cool, dry place for up to one year. Store flour in the refrigerator or freezer; keeps for several months.

CORN — MAIZE

Corn (also known as maize) is the cereal grain that is the largest crop in the Americas. Corn and cornmeal are consumed as a staple food in many reqions of the world. In these whole forms, we are familiar with many of the forms corn takes: thick porridge, polenta, tortillas, and corn on the cob. Unfortunately, its hydrolyzed and enzymatically treated form (high fructose corn syrup — a sweetener) has become a staple ingredient in almost every processed food at the grocery store.

Nutrition Breakdown: One cup of cooked corn provides a good supply of vitamin B1 (thiamin), folate, fiber, vitamin C, phosphorus, managanese and vitamin B5 (pantothenic acid).

Available Forms: Whole, cracked, ground into flour

Uses: Whole — popcorn; Cracked (cornmeal) – porridge; flour — baked goods, tortillas

Storage: Store in an airtight container in a cool, dry place for up to one year. Store corn flour in the refrigerator or freezer for several months.

MILLET

I don’t use millet as the basis for any baked goods, but I do add its flour to bread in small quantities. I use it primarily for diversity, but if I add too much, the resulting product is crumbly. We use whole millet often as a grain in a main dish; for instance, we might serve a stir-fry over cooked millet instead of brown rice.

Nutrition Breakdown: One cup of cooked millet is a good source of manganese, tryptophan, magnesium, and phosphorus.

Available Forms: Whole (for sprouting; not often available), hulled, flour

Uses: Whole — sprouting; hulled — in place of rice in any main dish, porridge; flour — baked goods, bread (in small quantities)

Storage: Store in an airtight container in a cool, dry location for up to one year. Store flour in the refrigerator or freezer for several months.

QUINOA

Pronounced “keen-wah,” quinoa is my favorite grain. I love how when it is cooked, the grains turn pearly and there are little tags that pop off and curl up. We often use quinoa instead of rice in a main dish. I also make tabouli -– a Middle Eastern salad made from onions, parsley, mint, lemon juice, olive oil and salt -— using quinoa instead of bulgur wheat (a cracked and par-boiled wheat). Quinoa, like amaranth, offers a complete profile of essential amino acids.

Nutrition Breakdown: One-quarter cup of uncooked quinoa (1/2 cup cooked) provides more than 45% of one’s daily needs of manganese. It is also a good source of magnesium, iron, tryptophan, copper and phosphorous. Complete amino acid profile.

Available Forms: Whole or flour

Uses: Main dishes (as you would use rice), in breads as flour

Storage: Store in an airtight container in a dry, cool location. If refrigerated, can be kept up to six months.

RICE, BROWN — ALL VARIETIES

Brown rice is produced by removing only the hull of the rice kernel, leaving it very nutritious. White rice, however, is more aggressively milled. The polishing and stripping it undergoes destroys much of the vitamin B1, B3, B6, manganese, phosphorus, iron, fiber and essential fatty acids. Clearly, brown rice is more nutritious. I firmly believe that after one allows for the adjustment to a nuttier and stronger taste, almost everyone can learn to relish the memorable and satisfying flavor of brown rice.

Our family enjoys these varieties of brown rice — both long and short grain, basmati, jasmine, wehani (red) and sweet. We also favor wild rice. With many of them available in the bulk or grocery section of the health food store, one can easily bring home a few cups of a different variety.

Nutrition Breakdown: One cup of cooked brown rice provides 88% of the daily requirement for manganese. It is also a good source of selenium, magnesium and tryptophan.

Available Forms: Whole, cracked, flour

Uses: Whole — main dishes and porridge; cracked — porridge, added to breads; flour — bread and baked goods

Storage: Store in an airtight container in a cool, dry place. The brown rice still keeps its oil-rich germ layer, which is susceptible to rancidity, so if the rice cannot be kept cool, store it in the refrigerator, where it will keep for several months to a year.

SORGHUM

Sorghum is an annual grass that is primarily grown as plant fodder for animals. Sorghum is also grown for grain, some of which is turned into a sweet sorghum syrup. In arid climates of the world, subsistence farmers depend on sorghum for porridges, flour, and sorghum molasses. In the United States, sorghum is gaining attention as a wonderful gluten-free grain and flour. I find it results in crumbly baked goods when used as a single flour in a recipe, so I recommend combining it with another starchier flour such as sweet brown rice flour. This helps the baked goods hold together better. Additionally, some gluten-free cooks recommend that for each cup of sorghum flour added to a recipe, one should also add 1/2 to 1 tablespoon cornstarch or arrowroot powder.

Nutrition Breakdown: One cup of cooked sorghum provides 55% of the daily requirement for phosphorus. It is also a good source of iron, protein, fiber, thiamin, riboflavin, niacin and potassium.

Available Forms: Whole, cracked, flour

Uses: Whole — porridge; cracked — porridge; coarse ground — porridge; flour — porridge, baked goods

Storage: Store in an airtight container in a cool, dry place for up to one year.

TEFF

Most of us are not familiar with teff, a tiny, tiny seed from an annual grass. It is almost exclusively used in Ethiopia to make injera, a flat bread that makes up two-thirds of the Ethiopian diet. Since teff contains no gluten, the resulting bread is very flat.

My family likes to add whole teff to our breakfast cereals to boost calcium and iron. Teff flour can also be added to baked goods, but not in a high concentration as it can impart a bitter flavor. Teff is available as either ivory or brown varieties. As far as I can tell, both forms are equally nutritious.

Nutrition Breakdown: One cup of cooked teff is a good source of thiamin and protein, and also provides 40% of one’s daily requirement for calcium. Teff is high in protein and fiber and is a good source of phosphorous, iron, copper, aluminum, boron and zinc.

Available Forms: Whole — ivory or brown; flour — ivory or brown

Uses: Whole — porridge; flour — thickener for main dishes, added to baked goods

Storage: Store whole grain teff in an airtight container in a cool, dry place for up to one year. Store teff flour in the refrigerator or freezer for several months.

COOKING YOUR GRAINS

Please refer to the whole grain soaking and cooking chart for water to grain ratios, soaking and cooking directions, and specifications for which grains need special treatment (such as rinsing).

PURCHASING YOUR GRAINS

Depending on the grain, purchase options include whole, cracked, flaked or flour. Food co-ops, health food stores, and even ordering online are options for where to find them. One venue may not offer every option, either. My family orders grains in bulk from several places — some from Azure Standard, whose delivery truck drives through each month delivering our order with no delivery charge and others from a local bulk natural food warehouse that offers a 10% discount to walk-in customers. Visit the Natural Food Co-op Directory to find out if there are any natural food co-ops (such as Azure Standard or United Natural Foods) in your area.

If you purchase in bulk locally, you should always choose a store where there is good turnover among the bulk offerings. This will ensure fresh, bug-free grain products. This is a real concern; it has affected my purchases more than a few times! Choose organic and/or chemical-free grains whenever possible. These are the most nutritious and the most flavorful grains.

FROM WHOLE TO FLOUR

The most healthy flours come from grains that are fresh-ground. If you buy flour commercially, the place of purchase is very important. If the store doesn’t get much turnover, the flour is likely to be rancid. For instance, the whole wheat berry (including the wheat germ, which is most susceptible to spoilage) is ground to make whole wheat flour. So that fragile germ is sitting right there on the shelf, getting old and spoiling very quickly.

Ideally, one should use flour within 24 hours of its grinding. This is only possible for those who own a home grinder, such as a Nutrimill or a Vita-Mix. In #AskWardee 118, I share how much flour to grind for your recipes so you aren’t left with leftovers.

For those who can’t grind their own flour, health food stores often have grinders where one can grind on the spot while shopping. Or there are grain milling companies that promise their flour is only 3 or 5 days old when it reaches the consumer. Search out fresh flour sources — your baked goods will turn out better and they’ll be more healthful for you.

VARYING GRAIN CONSUMPTION

Just think for a moment… what grains do you normally use in your family’s meals? If you’re like most people, the list will include rice, oats, wheat, corn and maybe barley. We like to incorporate as many grains as possible, including the standard grain fare, as much as our various allergies allow.

We vary our grains for a few reasons. First, we strive to honor God’s creation by seeking out foods He created about which we might not have known previously. We believe this pleases Him, because we embrace more of the foods He created for our consumption.

Also, every grain has a different nutritional composition, which we believe God designed for our benefit. To include a rotation of grains ensures that we maximize these different nutritional benefits.

One more reason for varying grains has to do with their behavior in different cooking or baking environments. Because God created the grains with unique nutrient compositions, the grains behave differently according to how they are used. Some are better in breads, some work perfectly in hot breakfast cereals, and some others are very attractive in main dishes.

Unfortunately, many individuals develop intolerances or allergies to certain foods. The grains corn and wheat, and the protein component of many bread grains (gluten) are among the foods that most often trigger allergies in people. In my family, we began our health food journey by rotating our grains, our aim being to avoid developing any allergies or intolerances because of too little diversity. Despite our best efforts to diversify, we recently discovered a gluten intolerance in my daughter. We’ve eliminated the grains she cannot eat, and we diversify all the rest as much as possible.

Update: We have since learned about soaking whole grains (or fermenting or sprouting them). These three methods accomplish three things to help with digestibility and sensitivity:

1. neutralizes the phytic acid (in the outer layer of the grain) which would block mineral absorption
2. deactivates the enzyme inhibitors present in all seeds
3. partially breaks down harder to digest components (such as gluten) to enhance digestibility

In our family, taking the time to soak/ferment/sprout grains has made all the difference – my daughter who is gluten sensitive can now eat all grains with relish.

© Copyright 2008-2010 by Wardee Harmon. All rights reserved.

References:

Amaranth
http://www.nutritiondata.com/facts-C00001-01c21TY.html
Retrieved February 22, 2008

Amaranth: a Healthy Grain for Vegetarian Recipes
http://chetday.com/amaranth.html
Retrieved February 22, 2008

Barley
http://en.wikipedia.org/wiki/Barley
Retrieved February 22, 2008

Barley
http://whfoods.com/genpage.php?tname=foodspice&dbid=127
Retrieved February 22, 2008

Brown Rice
http://whfoods.com/genpage.php?tname=foodspice&dbid=128
Retrieved February 22, 2008

Buckwheat
http://whfoods.com/genpage.php?tname=foodspice&dbid=11
Retrieved February 22, 2008

Buckwheat
http://en.wikipedia.org/wiki/Buckwheat
Retrieved February 22, 2008

Corn
http://whfoods.com/genpage.php?tname=foodspice&dbid=90
Retrieved February 22, 2008

Katzen, Mollie. (1995) The Enchanted Broccoli Forest. Ten Speed Press.

Maize
http://en.wikipedia.org/wiki/Corn
Retrieved February 22, 2008

Millet
http://en.wikipedia.org/wiki/Millet
Retrieved February 22, 2008

Organic Kamut Grain
http://www.purcellmountainfarms.com/Organic%20Kamut%20Grain.htm
Retrieved April 1, 2008

Quinoa
http://en.wikipedia.org/wiki/Quinoa
Retrieved February 22, 2008

Rye
http://en.wikipedia.org/wiki/Rye
Retrieved February 22, 2008

Triticale
http://en.wikipedia.org/wiki/Triticale
Retrieved April 1, 2008

Wheat
http://en.wikipedia.org/wiki/Wheat
Retrieved February 22, 2008

Millet
http://whfoods.com/genpage.php?tname=foodspice&dbid=53
Retrieved February 22, 2008

Oats
http://whfoods.com/genpage.php?tname=foodspice&dbid=54
Retrieved February 22, 2008

Quinoa
http://whfoods.com/genpage.php?tname=foodspice&dbid=142
Retrieved February 22, 2008

Rye
http://whfoods.com/genpage.php?tname=foodspice&dbid=65
Retrieved February 22, 2008

Sorghum
http://www.nutritiondata.com/facts-C00001-01c21US.html
Retrieved February 22, 2008

Sorghum and pearl millet recipes
www.icrisat.org/text/coolstuff/recipes/sg-pm.htm
Retrieved April 1, 2008

Spelt
http://whfoods.com/genpage.php?tname=foodspice&dbid=143
Retrieved February 22, 2008

Teff: A Healthy Wheat Alternative
chetday.com/teff.html
Retrieved February 22, 2008

Teff, Cooked
http://www.nutritiondata.com/facts-C00001-01c22h4.html
Retrieved February 22, 2008

What is Sorghum?
http://www.wisegeek.com/what-is-sorghum.htm
Retrieved February 22, 2008

Whole Wheat
http://whfoods.com/genpage.php?tname=foodspice&dbid=66
Retrieved February 22, 2008