All you need to know about grains
Top row: Spelt - Wheat - Barley. Middle row: Rye - Kamut - Oats. Bottom row: Quinoa - Millet - Rice.
This article will help you better understand the difference in various grains, whether they contain gluten or are gluten-free or are wheat-free.
Wheat free: Rice, wild rice, sweet rice, amaranth, barley, buckwheat, corn, kamut, millet, oats quinoa, rye, spelt, teff.
Gluten free: Rice, wild rice, sweet rice, amaranth, buckwheat, corn, millet, quinoa
Contains gluten: Wheat, rye, spelt, kamut, oats, barley, bulgur and cracked wheat, couscous
Contains wheat: Wheat, bulgur and cracked wheat, couscous
Spelt
Spelt is a precursor to modern strains of wheat. It can often be enjoyed by people with wheat intolerance. Spelt is higher in protein, fats and fibre and lower in gluten than wheat. It contains special carbohydrates, which stimulate the body’s immune system and increase its resistance to infection. Spelt is more easily digested and has a warming quality compared to wheat, which is cooling to the body. The best tasting breads, cakes and cookies are made with spelt. Spelt has very fragile gluten, which means that if it is mixed for too long it can collapse. Therefore the initial mixing time (when water is first added to the flour) has to be no more than 4 minutes. Once mixed you can treat the dough just like wheat dough.
Rye
Rye is higher in fibre and lower in gluten than wheat. Creating a sour dough is the best process to access all the nutrients in the rye grain. The long proofing of sourdough baking improves its nutritional value, because it contains lactobacillus, which is essential for proper digestion. Phytic acid is almost neutralized (Phytic acid reduces mineral metabolism). Rye sourdough bread stays fresh much longer then most other breads.
Oats
Oats contain avenin, which is a protein similar to gluten. However, research has shown that most people with coeliac disease can safely eat avenin. Problems can occur if oats are produced in the same place as wheat, barley and rye, as the oats can become contaminated with these other grains. Only oats which are uncontaminated can be eaten by people with coeliac disease. There are a very small number of people with coeliac disease who may still be sensitive to gluten-free, uncontaminated oat products. Oats are very nutritious – rich in protein, B-complex vitamins and high in calcium, potassium and magnesium. Lowers cholesterol, stimulates, thyroid function, mood enhancing.
Barley
The botanical name for Barley is Hordeum and in Roman times it was so highly thought of as a strengthening food that some of the greatest gladiators were called Horderarii, as barley was their staple food. Barley has been cultivated for longer than any other cereal, and barley bread was a staple food during Middle Ages. All forms of barley contain soluble fibre and beta glucans, which help the body to get rid of excess cholesterol. They also contain some of the protease inhibitors, which have a definite cancer-protective action. Barley is the ideal food for the relief of sore throats, gastritis and colitis and, like other grains, barley is mineral rich (calcium, potassium), also B-complex vitamins.
Gluten-Free Grains
Amaranth
Amaranth [Amaranthaceae] There are many varieties of this Aztec grain, which is related to spinach, beets and pigweed. Tiny seeds are commercially available whole, or ground into light brown flour with a nutty taste. Amaranth is porridge-like when cooked, with each granule remaining crunchy within the gelatinous, chewy cereal. Although tiny, amaranth is a powerhouse of nutrients, high in protein and fibre high in vitamins and containing lysine, an essential amino acid absent from most other grains. Its flavour is slightly sweet and really good. Amaranth can also be popped like popcorn.
Buckwheat
Buckwheat [Fagopyrum esculentum] is technically a grass with triangular-shaped seed and black shells and in the same family as rhubarb. It can be used whole, cracked or ground into flour. Buckwheat is quick-cooking and strong flavoured. It is very nutritious and contains protein, B vitamins and calcium. The roasted variety is called Kasha
Corn
Corn [Zea mays] Maize, cereal plant native to the Americas. Kernels are largest of cereal seeds. Six major types are dent, flint, flour, sweet, pop and pod corns. Used whole or processed into a multitude of products including sweeteners, flours and oils. Famous for its use in polenta which is easy to make and versatile, and can be seasoned with other strong flavours, like pesto.
Millet
Millet is very nutritious – rich in protein, phosphorus, iron, magnesium, potassium, and B vitamins. Millet is alkaline, and therefore a stomach soother. It has a delicious, nutty flavour and is inexpensive, and quick cooking.
Quinoa
Quinoa [Chenopodiacum quinoa Willd.] pronounced “keen-wah is the nutritional super grain. Highest in protein of all the grains, contains all eight of the essential amino acids and is a good source of dietary fibre. It is higher in calcium than milk, and also contains iron, magnesium, potassium, vitamin E and several B vitamins. Uncooked quinoa is similar in size and shape to uncooked millet, but when it is cooked, quinoa expands up to five times its original volume and pretty circles form around it, like halos.. It tastes especially good mixed with rice (e.g. brown basmati rice). Quinoa is also available as flakes or it can be ground into flour. Quinoa adds moisture to baked goods.
Rice
Brown rice is the whole grain, with only the inedible hulls removed. It is high in carbohydrates, soothes the stomach and expels toxins. Long-grain is more separate and fluffier when cooked than short-grain, which is softer, stickier and chewier and has a nuttier flavour. Short grain rice is better for the nervous or frail person and cooler seasons than long grain. Whole brown rice is concentrated in B vitamins and therefore beneficial for the nervous system. Used also for diarrhoea, nausea, diabetes, and thirst. It contains Vitamin E, magnesium, protein, and fibre. Brown rice has more natural nutritional value than white rice, which is artificially enriched.
Wild Rice is not really rice, but an aquatic grass, wild rice is the only grain native to North America, traditionally known as manomen or “water grass”. It was once a staple for the Native American tribes in Minnesota and parts of Canada, and still grows there. Black on the outside and tan on the inside, wild rice is chewy and has a slightly bitter flavour. This slim, dark grain has more protein than other rice. It’s also rich in magnesium, B vitamins, potassium, and zinc and is a hardy food for cold climates- it cools the superficial tissues and concentrates warmth in the interior and lower body areas.It has a cooling thermal nature, is sweet and bitter in flavour, a diuretic and benefits the kidneys and bladder.
Tef
Tef [Eragrostis tef] (tef grass or teff) Very small black ancient grain of the millet family. Principal grain in Ethiopian bread (Injera), which is described as a soft, porous, thin pancake.Tef is especially high in iron and calcium.