Great Grains

A few weeks ago I posted about Celiac Disease and I mentioned some grains that are tolerated on a gluten free diet.  Now I am going to share a little information about some of those GREAT GRAINS.  Many people believe grains give you the basic carbs for energy and fiber but they really provide the body with so much more!

Amaranth - ancient grain rich in protein, calcium, iron, magnesium, phosphorus, and potassium and it is the only grain known to contain vitamin C!

Buckwheat - technically this is a fruit seed related to rhubarb and sorrel; it's rich in the antioxidant rutin and a good source of fiber, manganese, magnesium, and the amino acid tryptophan

Corn - Did you know this grain contains the highest level of antioxidants compared to any other grain or vegetable? Actually corn contains almost twice the antioxidant activity of apples!  It's rich in carotenoids, especially leutin and zeaxanthin which are important for eye health.  Corn is a good source of vitamins B1, B5, and C, folate, and phosphorus.  I find that many people steer clear of this vegetable/grain because it is often considered a "starchy carb" and there are still people out there afraid of carbs!!!  Well, one cup of cooked yellow corn contains 5 grams of protein, and we all know how important protein is!!!  Corn meal is mixed with other flour to make baked products (pancakes, tortillas and cornbread)

Millet - an ancient grain, rich in manganese, magnesium, and phosphorus, as well as the amino acid tryptophan.  Also, one cup of cooked millet contains about 8 grams of protein!

Montina - this flour is milled from Indian ricegrass. It's rich in protein, carbohydrates, and fiber and is used as an additive to primary gluten-free flours.

Quinoa - You might have seen this GREAT GRAIN mentioned before on my blog.  This is another ancient grain that is rich in amino acids, especially tryptophan.  It is also rich in manganese, magnesium, iron, copper, and phosphorus.  You can find out more from an older post that's all about quinoa, plus you can find some recipes on my recipe pages!

Rice - this is a cereal grain. You may be told to choose brown rice over white rice.  This is because the brown rice contains the bran and germ portion of the kernel which makes it higher and fiber and contains more of the vitamins and minerals.  Rice is rich in carbohydrates and protein and contains B vitamins, especially thiamin, riboflavin, niacin, pantothenic acid, and vitamin B6, as well as the minerals calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc. 

Teff - an ancient grain, similar to the size of poppy seeds.  Color varies from ivory, light tan to deep brown, or dark reddish brown purple, depending on the variety.  It has a nutty, molasses-like sweetness and is somewhat gelatin like.  It can be eaten uncooked, cooked, or ground then added as part of the flour used in recipes.  Teff is rich in carbohydrates, fiber and protein and contains eight amino acids, making it a high-quality protein.  It's a great source of thiamin and contains significant amounts of phosphorus, magnesium, aluminum, iron, copper, zinc, boron, and barium.

Reference: Today's Dietitian November 2011