types of grains

Types of Grains You Must Know (And Eat)

Want to know How many types of grains?

Grains are an important part of food cultures around the world. We have divided many types of grains into several categories and nutrition council, but how well do you understand what you eat and how much beneficial for you?

Grains are high in magnesium, phosphorus, manganese, iron, selenium, B vitamins, and dietary fiber and it’s also reducing the lower risks of heart disease, cancer, and more.

Types of Grains You Must Know (And Eat)

1. Amaranth

Amarnath is a group of more than 60 species of seeds that have been cultivated for nearly 8,000 years.

Amaranth is classified as a pseudocereal, meaning that it is actually not whole grains like wheat or oats, but shares the same set of nutrients and is used in similar ways. Its earthy, nutty flavor works well with a variety of dishes.

Aside from its amazing versatility, these naturally occurring grains are gluten free and rich in protein, fiber, micronutrients and antioxidants.

This ancient grain is rich in fiber and protein, as well as many important micronutrients.

Essentially, amaranth is a good source of manganese, magnesium, phosphorus and iron.

One cup (246 grams) of cooked amaranth contains the following nutrients:

  • Calories: 251
  • Protein: 9.3 grams
  • Carbs: 46 grams
  • Fat: 5.2 grams
  • Manganese: 105% of RDI
  • Magnesium: 40% of RDI
  • Phosphorus: 36% of RDI
  • Steel: 29% of RDI
  • Selenium: 19% of RDI
  • Copper: 18% of RD

See Also: Benefits of Healthy Vegetables

2. Bulgur

Bulgur is an edible edible grain made from dried, cracked weeds – most commonly durum wheat but also other types of wheat.

It is covered with heads, or slightly cooked so that it can be prepared quickly. When cooked, it has the same characteristics as its cousin or quinoa.

Bulgur is considered a whole grain, which means that whole grains – including germ, endosperm and bran – are eaten.

Bulgaria originated in the Mediterranean and could not be traced back thousands of years. To this day, it serves as a staple in many Middle Eastern and Mediterranean dishes.

Bulgur is an excellent source of manganese, magnesium, and iron and is slightly lower in calories than other whole grains such as brown rice or quinoa.

1-cup (182-gram) serving of cooked bulgur:

  • Calories: 151
  • Carbs: 34 grams
  • Protein: 6 grams
  • Fat: 0 grams
  • Thread: 8 grams
  • Folate: 8% of RDI
  • Vitamin B6: 8% of RDI
  • Niacin: 9% of RDI
  • Manganese: 55% of RDI
  • Magnesium: 15% of RDI
  • Steel: 10% of RDI

3. Buck Wheat

Buckwheat belongs to a group of foods commonly called pseudocereal.

Pseudocereals are seeds that are used as grains but do not grow on grass. Other common pseudocereals include quinoa and amaranth.

Despite its name, buckwheat is not related to wheat and therefore does not contain gluten.

Served with buckwheat tea or processed into groats, flour and noodles. Groats, used in a similar way to rice, are a staple of many traditional European and Asian dishes.

Buckwheat is now popular as a healthy food due to its high mineral and antioxidant content. Its benefits may include the control of blood sugar.

Two varieties of buckwheat, common buckwheat (Fagopyrum esculentum) and Tartary buckwheat (Fagopyrum tartaricum), are widely grown for food.

Buckwheat is widely harvested in the north of the country, especially in Russia, Kazakhstan, China, and Central and Eastern Europe.

The nutritional value of buckwheat is much higher than that of many other grains. The nutritional facts of 3.5 ounces (100 grams) of raw buckwheat are:

  • Calories: 343
  • Water: 10%
  • Protein: 13.3 grams
  • Carbs: 71.5 grams
  • Sugar: 0 grams
  • Thread: 10 grams
  • Fat: 3.4 grams

4. Barley

Barley is one of the most widely used cereals in the American diet.

This flexible grain has a more consistent and nutty flavor that can fill many dishes.

It is also rich in nutrients and packs a number of attractive health benefits, from improved digestion and weight loss to lowering cholesterol levels and a healthy heart.

Barley is a whole grain full of nutrients. It doubles in size when cooking, so keep that in mind when learning the facts of a healthy diet.

One cup (half a gram) of raw, folded barley contains the following nutrients:

  • Calories: 354
  • Carbs: 73.5 grams
  • Thread: 17.3 grams
  • Protein: 12.5 grams
  • Fat: 2.3 grams
  • Thiamine: 43% of Reference Daily Intake (RDI)
  • Riboflavin: 17%
  • of RDI
  • Niacin: 23% of RDI
  • Vitamin B6: 16% of RDI
  • Folate: 5% of RDI
  • Steel: 20% of RDI
  • Magnesium: 33% of RDI
  • Phosphorus: 26% of RDI
  • Potassium: 13% of RDI
  • Zinc: 18% of RDI
  • Copper: 25% of RDI
  • Manganese: 97% of RDI
  • Selenium: 54% of RDI

See Also: How to Follow a Healthy Diet?

5. Corn

Also known as corn (Zea mays), corn is one of the most popular cereals in the world. It is a plant of the grass family, native to Central America but has grown in countless species around the world.

Popcorn and sweet corn are popular varieties, but refined corn products are also widely used, often as ingredients in processed foods.

These include tortillas, tortilla chips, polenta, cornmeal, corn flour, corn syrup, and corn oil.

Grain corn is as healthy as any other grain, as it is rich in fiber and many vitamins, minerals, and antioxidants.

Maize is usually yellow but comes in a variety of other colors, such as red, orange, purple, blue, white and black.

Here are some nutritional facts of 3.5 ounces (100 grams) of boiled yellow corn:

  • Calories: 96
  • Water: 73%
  • Protein: 3.4 grams
  • Carbs: 21 grams
  • Sugar: 4.5 grams
  • Fiber: 2.4 grams
  • Fat: 1.5 grams

6. Farro

Farro is an ancient wheat stalk that originated in Mesopotamia.

Contrary to popular belief, farro does not refer to a single type of character. Instead, the Italian “ancient wheat grain” and commonly used to describe three different grains:

Einkorn: Farro Piccolo, scientifically known as Triticum monococcum
Emmer: Farro Medio, scientifically known as Triticum dicoccum

There is a great deal of confusion about the true name of farro, especially since the above words are used differently in different places and in different countries.

The most common variety in the US and Europe is emmer wheat. It is sold dry and prepared by boiling it in water until it is soft and chewy.

Before it is cooked it looks like wheat berries, but after that it looks like barley. A thin, light brown leaf with a visible outer layer of bran.

Farro is popular because of its nutty taste and contrasting texture.

It is an excellent alternative to other popular grains, such as rice, quinoa, buckwheat and barley, among others.

It can be eaten alone or as an ingredient in dishes such as stews, salads, and soups. It can also be mixed with fruit and cream and eaten in a style similar to granola or muesli.

Without further ado, here are the top 5 health benefits of farro.

Farro is an extremely nutritious character. It is an excellent source of protein, fiber and nutrients such as magnesium, zinc and other B vitamins.

It is a very healthy alternative to white rice or other refined grains.

One-fourth cup (47 grams) of organic, whole grain emmer farro contains:

  • Calories: 170
  • Carbs: 34 grams
  • Fat: 1 gram
  • Fiber: 5 grams
  • Protein: 6 grams
  • Vitamin B3 (niacin): 20% of RDI
  • Magnesium: 15% of RDI
  • Zinc: 15% of RDI
  • Steel: 4% of RDI

7. Millet

Millet is a sugar cereal of the Poaceae family, best known as the grass family.

It is widely consumed in developing countries throughout Africa and Asia. Although they may look like seeds, the nutritional profile is similar to that of cereals and other grains.

Millet has gained popularity in the West because it is gluten free and has high protein, fiber, and antioxidant content.

Like many grains, millet is a starch – which means it is rich in carbs. Remarkably, it also packs a number of vitamins and minerals.

One cup (174 grams) of packaged sorghum:

  • Calories: 207
  • Carbs: 41 grams
  • Thread: 2.2 grams
  • Protein: 6 grams
  • Fat: 1.7 grams
  • Phosphorus: 25% Daily Value (DV)
  • Magnesium: 19% DV
  • Folate: 8% DV
  • Steel: 6% DV

8. Oats

Oats are a whole grain, scientifically known as Avena sativa.

Oat groats, a strong and complete type of oats, take a long time to cook. For this reason, most people prefer oats that have been rolled, crushed, or cut into pieces.

Fast (quick) oats are the most processed varieties. While they take less time to cook, the texture can be mushy.

Oats are often eaten for breakfast such as oatmeal, made with boiling oats in water or milk. Oatmeal is often called porridge.

They are often served in muffins, granola bars, cookies and other baked goods

Hey also contains more protein and fat than most grains.

Oats are loaded with essential vitamins, minerals and organic compounds. Half a cup (78 grams) of dried oats containing:

  • Manganese: 191% of RDI
  • Phosphorus: 41% of RDI
  • Magnesium: 34% of RDI
  • Copper: 24% of RDI
  • Steel: 20% of RDI
  • Zinc: 20% of RDI
  • Folate: 11% of RDI
  • Vitamin B1 (thiamin): 39% of RDI
  • Vitamin B5 (pantothenic acid): 10% of RDI

See Also: Amazing Health Benefits of Vitamin C

9. Quinoa

Quinoa is one of the world’s most popular foods.

Quinoa is gluten free, high in protein and one of the few plant foods that contain a sufficient amount of all nine essential amino acids.

It is also rich in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

The nutrient content of 1 cup (185 grams) of cooked quinoa:

  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58% of the recommended daily allowance (RDA).
  • Magnesium: 30% RDA.
  • Phosphorus: 28% of RDA.
  • Folate: 19% of RDA.
  • Copper: 18% RDA.
  • Iron: 15% of RDA.
  • Zinc: 13% of RDA.
  • Potassium 9% of RDA.

10. Rice

Maize is a grass plant that produces small seeds that can be harvested and eaten by humans or animals.

These edible grains are the fruit of grasses, which are among the most widely used plants on Earth.

Many foods, including rice, are grown on cereals.

Other types of sorghum include wheat, oats, corn, barley, rye, and legumes.

  • Protein: 7.1 grams
  • Fat: 2.4 grams
  • Carbs: 76.2 grams
  • Fiber: 2.4 grams
  • Iron: 19% Daily Value (DV)
  • Niacin: 30% DV
  • Vitamin C: 0 mg
  • Calcium: 0 mg

11. Sorghum

While you may have never heard of wheat before, this grain has existed for centuries.

It is rich in nutrients and easy to add to your diet, but its effectiveness does not end there. It is also widely used as a natural and inexpensive source of fuel.

Sorghum is a low-grade, nutritious grain. Half a cup of uncooked cereal (96 grams) offers:

  • Calories: 316
  • Protein: 10 grams
  • Fat: 3 grams
  • Carbohydrates: 69 grams
  • Thread: 6 grams
  • Vitamin B1 (thiamine): 26% of Daily Value (DV)
  • Vitamin B2 (riboflavin): 7% of DV
  • Vitamin B5 (pantothenic acid): 7% DV
  • Vitamin B6: 25% DV
  • Copper: 30% DV
  • Steel: 18% DV
  • Magnesium: 37% DV
  • Phosphorus: 22% of DV
  • Potassium: 7% DV
  • Zinc: 14% DV

Breasts are rich in a variety of nutrients, including B vitamins, which play a key role in body transformation, emotional development, and skin and hair health.

12. Spelt

Spelling is a type of grain that is closely related to wheat. Its scientific name is Triticum spelta.

In fact, the spelling is considered to be a different kind of wheat. Other types of wheat include einkorn wheat, Khorasan wheat, and modern wheat.

Being close relatives, the spelling and wheat have similar healthy food profiles and both contain gluten. Spelling should be avoided on a gluten-free diet

The following is the defective effect of one cup, or 194 grams, of cooked spelling:

  • Calories: 246.
  • Carbs: 51 grams.
  • Thread: 7.6 grams.
  • Protein: 10.6 grams.
  • Fat: 1.7 grams.
  • Manganese: 106% of RDI.
  • Phosphorus: 29% of RDI.
  • Vitamin B3 (Niacin): 25% of RDI.
  • Magnesium: 24% of RDI.
  • Zinc: 22% of RDI.
  • Steel: 18% of RDI.

13. Teff

Teff is a tropical food plant of the grass family, the Poaceae. It has grown mainly in Ethiopia and Eritrea, where it is thought to have originated thousands of years ago.

Drought-resistant, it can grow in a variety of natural conditions and can come in both black and light varieties, the most popular being brown and elephants.

It is also the smallest grain in the world, measuring just 1/100 the size of a grain of wheat.

Teff has an earthy, fragrant flavor. Light colors are often fun too.

Its recent popularity in the West is due to its gluten-free properties.

Teff is very nutritious. 3.5 ounces (100 grams) teff flour provides:

  • Calories: 366
  • Protein: 12.2 grams
  • Fat: 3.7 grams
  • Carbs: 70.7 grams
  • Thread: 12.2 grams
  • Iron: 37% Daily Value (DV)
  • Calcium: 11% DV

See Also: How to Stay Healthy?

14. Wheat

Wheat is one of the most widely used cereals in the world.

It comes from a variety of grasses (Triticum) grown from countless species around the world.

Wheat bread, or regular wheat, is the main variety. Several other closely related varieties include durum, spelling, emmer, einkorn, and Khorasan wheat.

White flour and whole wheat flour are important ingredients in baked goods, such as bread. Other wheat-based foods include pasta, noodles, semolina, bulgur and couscous.

Wheat is a big issue because it contains a protein called gluten, which can cause a harmful immune response in a given population.

However, for people who tolerate it, whole wheat grains can be a rich source of various antioxidants, vitamins, minerals and fiber.

This article tells you everything you need to know about wheat.

The school is made up mostly of carbs but also has moderate amounts of protein.

Here are some nutritional facts of 3.5 ounces (100 grams) of whole-grain wheat flour.

  • Calories: 340
  • Water: 11%
  • Protein: 13.2 grams
  • Carbs: 72 grams
  • Sugar: 0.4 grams
  • Thread: 10.7 grams
  • Fat: 2.5 gram

15. Wild Rice

Despite its name, wild rice is not rice at all.

Although they are water grass seeds like rice, they are not directly related to it.

This grass grows naturally in shallow wetlands and along streams and lakes.

There are four different types of wild rice. One is native to Asia and is harvested as a vegetable. The remaining three are native to North America – particularly the Great Lakes region – and are harvested as sorghum.

Wild rice was originally grown and harvested by Native Americans, using the grain as a staple food for centuries. It is simply called rice because it looks and cooks like other types of rice.

However, it tends to have a stronger price and a higher price.

A 3.5-ounce (100-gram) serving of cooked wild rice offers:

  • Calories: 101
  • Carbs: 21 grams
  • Protein: 4 grams
  • Fiber: 2 grams
  • Vitamin B6: 7% Daily Value (DV)
  • Folate: 6% DV
  • Magnesium: 8% DV
  • Phosphorus: 8% DV
  • Zinc: 9% DV
  • Copper: 6% DV
  • Manganese: 14% DV

16. Triticale

Triticale is a grain of grain produced by horticulturalists. In the 1950s, botanists were hoping that the cross-fertilization of wheat and rye would produce higher yields. The rigidity and disease resistance of rye were associated with the characteristics of the grinding and baking of wheat.

In 1970, the first commercial varieties of triticale began to be sold and triticale bread, flour and breakfast cereals were made available. Triticale was dismissed as an amazing harvest at this time, but the initial interest waned when the plants did not conform to the acceptance slower. Therefore, triticale did not achieve its goals of governance as a grain of food production. Today in Australia triticale is found in many cereals.

  • It is similar to wheat, which is 13% protein but lowers in lysine and niacin.
  • A low protein structure that makes up gluten.
  • A good source of phosphorus and magnesium and an excellent source of manganese.
  • It contains B-group vitamins, especially thiamin and folate.

The Final Line

The types of grains are high in iorns, magnesium, phosphorus, manganese, iron, selenium, B vitamins and dietary fiber.

In this article we will discuss 16 types of grains such as amaranth, buckwheat, bulgur, barley, corn farro, millet, oats, rice, sorghum, spelt, teff, triticale, wheat, and wild rice which gives you calories, more nutrients and has more filling fiber.

Types of Grains has been linked to various health benefits such as lower risk of heart disease, lower risk of chronic disease and cancer or much more.

So, stay happy and live a healthy or happier lifestyle.

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