Whole Grains 



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Whole Grains: Comprised of three layers--the bran, the germ, and the endosperm. The high nutrient density commonly associated with grains exists only when these three are intact.  Whole grains contain health promoting substance like vitamins, minerals and fiber but they also contain lignins, phytoestrogens and other important, disease- preventing nutrients that usually are not found in supplements.

All of the grains listed below are wonderful for sprouting. The sprout that forms a new plant, called the "germ" in whole grains, holds the nutrients to form a new plant, rich in B vitamins, minerals and proteins.

Amaranth is like a cereal-like herb provides a pleasant, robust, nut-like flavor to foods. Amaranth contributes more than other grains.

Nutrition: Complete protein, lysine, calcium, iron, potassium, phosphorus, magnesium, vitamin C and beta carotene, as well as the essential amino acids lysine and methionine, often are lacking in other grains.

Barley is one of the four high-gluten grains and is today the fourth most widely grown grain in the world. The flavor is sweet and nutty. "Hulled" barley is the least processed and is usually only found in natural foods stores.

Nutrition: High protein, niacin, folic acid, thiamin, calcium, magnesium, and phosphorous

Buckwheat is gluten-free and generally thought of as a cereal, but is actually an herb from the genus Fagopyrum. Sometimes it is referred to as "groats" (hulled, crushed kernels) or "kasha" (roasted buckwheat groats).

Nutrition: Bioflavanoid rutin, high quality protein, folic acid, vitamin B6, calcium, and iron.

Kamut, an unhybridized strain of wheat. Kamut contains about 40% more protein, 65% more amino acids, and is more digestible than common wheat. Kamut is low in gluten. Kamut berries sprout very easily and may be substituted for sprouted wheat berries.

Nutrition: Protein, pantothenic acid, calcium, magnesium, phosphorous, potassium, and zinc.


Millet is a protein-rich cereal grass used extensively in many regions in both Asia and Africa.

Nutrition: Protein, calcium, iron, magnesium, potassium, and phosphorous.

Oat groats when steamed and flattened, oat groats become rolled oats.

Nutrition: Rich in antioxidants, protein (to 15%), calcium, iron, potassium, vitamin A, thiamin, and pantothenic acid.

Pronounced "keen-wa," quinoa is a highly nutritious, protein-rich grain. Quinoa is higher in unsaturated fats and lower in carbohydrates than most grains, and is a complete protein, since it contains all eight essential amino acids.

Nutrition: Protein, calcium, iron, phosphorous, vitamin E, and lysine.

Brown Rice
When speaking to rice, people generally think only in terms of white rice. White rice is brown rice with the nutrient-rich bran removed. Brown Rice is naturally high in Vitamins B and E. Varieties of rice: short, medium, and long grain (Wild rice is a different species than cultivated rice). Short grain rice is a stickier rice; long grain is a higher in protein level.

Rye, naturally low in gluten, has a heavy taste that is described as bitter.

Nutrition: Protein (to 12%), calcium, magnesium, lysine, and potassium.

Spelt is a little easier to digest than most grains, and is higher in balanced amino acids, fats, and crude fiber than common wheat.

Nutrition: Protein, vitamin B (to include riboflavin, niacin, and thiamin), and minerals (iron and potassium).

Wheat BerriesWheat
There are two main varieties of whole wheat berries: hard red spring wheat (high in fiber but low in gluten) and hard red winter wheat (higher in protein and gluten).

Nutrition: Vitamins B-complex and E, protein, calcium, iron, magnesium, phosphorous, and potassium.


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Date last edited:  06/20/12

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