A Guide to Whole Grains: What They Are, and the Benefits They Offer

PLUS: A quick reference guide for gluten-free whole grains.

October 1, 2013 |By Pam George

	Grain: Spelt (dinkel wheat) What it is: A type of hulled cousin to wheat Origin: Ancient Greece and Rome and medieval Europe Benefit: High in manganese, vitamin B2, niacin, thiamin and copper; reduces LDL Gluten-free? No
	Grain: Khorasan wheat (Kamut is the brand name) What it is: A type of wheat Origin: Unknown. Some say Egypt or Asia Benefit: High in selenium, zinc, manganese and magnesium. Gluten-free? No - Advertisement -
	Grain: Emmer wheat (farro) What it is: A type of hard wheat Origin: Western Asia (popular in Italy) Benefit: Rich in magnesium and B vitamins Gluten-free? No
	Grain: Buckwheat (kasha once toasted) What it is: A fruit seed from a plant related to rhubarb and sorrel that’s rarely consumed in whole grain form Origin: Southeast Asia to the Middle East and then Europe Benefit: High in rutin, a flavonoid that strengthens capillaries, and magnesium Gluten-free? Yes
	Grain: Amaranth What it is: Perennial plant with densely packed flowers Origin: Ancient Mexico, Guatemala and Peru Benefit: High in the amino acids lysine and methionine, as well as iron, calcium and fiber Gluten-free? Yes
	Grain: Barley What it is: From the grass family, barley comes pearled and hulled, the true form Origin: Western Asia, Northern Africa Benefit: An insoluble fiber, it’s good for the digestive system. Gluten-free? No
	Grain: Quinoa What it is: Seed from a broadleaf plant related to spinach Origin: The Andes Benefit: High in magnesium and a good source of manganese, calcium iron, copper, phosphorous, vitamin B2 and protein. Gluten-free? Yes - Partner Content - 5 Things This Top Dentist Wants You To Know Discover Your Dream Home at the Heritage Shores Summer Tours Event
	Grain: Wheat berries (bulgur) What it is: Raw kernals of wheat stripped of the inedible hull; bulgur is precooked wheat berries that have been dried and broken up Origin: Middle East, Mediterranean Benefit: Rich in folate, calcium, phosphorous, zinc, copper, iron, vitamin E and many B vitamins Gluten-free? No
	Grain: Millet What it is: Small-seeded grass grown for human and animal use Origin: Africa, India, Asia Benefit: Good source of manganese, magnesium and phosphorous Gluten-free? Yes

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