Healthy Whole-Grain Options

Less Common Types of Nutritious Whole Grains

Feb 13, 2009 Jennifer Murray

While lesser-known sources of whole grains, amaranth, farro, millet, spelt, and triticale are just as nutritious and easy to use as the more common types of whole grains.

In addition to offering many health benefits, such as reducing the risk of developing diabetes and heart disease, whole grains are an excellent source of complex carbohydrates, essential nutrients, and are naturally high in fiber. While certain types of whole grains are well-known, there are a variety of less common types of whole grains to choose from.

Less Common Types of Whole Grains

The most common types of whole grains are whole wheat, brown rice, oats, popcorn, barley, and wild rice. Less common types of whole grains include:

Amaranth: High in protein, calcium, and iron, amaranth is a small, golden colored grain that is nutty flavored. Amaranth can be used to thicken soups, ground into flour and used to prepare baked goods, can be prepared and eaten in the same way as rice or used to make cereal.

Farro: A type of whole grain that has a nutty flavor and a chewy texture, farro is high in fiber, protein, magnesium, and vitamins A, B, C, and E. Farro grain must be soaked before use and takes hours of cooking to become tender. However, farro can be purchased in flour form and used to make baked goods and pasta.

Millet: A tiny grain, millet can be cooked and eaten like rice or used to make baked goods such as breads and muffins. Millet can also be mixed with sliced fruits or vegetables. Millet is a good source of manganese, magnesium, and phosphorous.

Spelt: Available in whole grain or flour form with a nutty flavor, spelt is a nutrient-rich grain that can be used in preparing baked goods or purchased already packaged in the form of spelt pasta and bread. Spelt is rich in manganese, fiber, phosphorous, niacin, and protein.

Triticale: A type of whole grain that is a hybrid of wheat and rye, triticale has a nutty-rye flavor and can be used in preparing baked goods such as breads and muffins. Triticale is a good source of protein, folate, manganese, and magnesium.

Buying and Storing Bulk Whole Grains

These less common types of whole grains are mainly found in health food stores, at food co-ops, in larger grocery stores or can be purchased online. Some whole grains, such as millet, are becoming more available in regular supermarkets. When whole grains are purchased in bulk form, they should be stored in an airtight container in the refrigerator to prevent them from becoming rancid.

Sources:

Mayo Foundation for Medical Education and Research. (20 July 2007). "Whole Grains: Heart Healthy Options for a Healthy Diet." MayoClinic.com.

International Food Information Council. (January 2007). "Whole Grains Fact Sheet."

Higgins, M.M. (2007). "Healthful Whole Grains!" Kansas State University.

The copyright of the article Healthy Whole-Grain Options in Nutrition is owned by Jennifer Murray. Permission to republish Healthy Whole-Grain Options in print or online must be granted by the author in writing.

Store Bulk Whole Grains in Air-Tight Containers

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