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GR049 June 2013
The Benefits of
Stephanie Polizzi, MPH, RD, CHES
Amaranth
Barley
Buckwheat
OSU Extension Family & Community Health
Bulgur
Corn
Cous Cous
Faro
Kamut
When it comes to one food, grains contain a wealth of nutrients to sustain the body.
Most nutrients are found in the germ of the seed (except fiber).

B Vitamins These are 8 water-soluble vitamins grouped together each with a distinctive function.
They support metabolism, immune and nervous systems, cellular growth and division and many
other important roles. B Vitamins are found in a variety of foods but need to be replenished daily as
they are flushed out of the body. Whole grains provide 6 of the 8 B vitamins.

Protein All grains contain protein, but some contain more than others. Protein is used for repair
and synthesis, holding and building structure of all cells. Many proteins are enzymes and are vital to
metabolism because they catalyze reactions in the body. They also have a role in transport through
the body and the conduction of cell signals and immune function.

Magnesium Essential to all living cells, Mg has a role in DNA and RNA and is an important
ingredient of ATP (the material from which we create energy from foods). Over 300 enzymes in the
body require Mg, 60% is in the bone and 20% in muscle. Food sources include spices, nuts, grains
and vegetables high in chlorophyll like spinach.

Iron This mineral is essential to all organisms and has the ability to attack and break down free
radicals. Iron transports oxygen through the body and lack of iron results in anemia. Sources include
meat, fish, vegetables, legumes and grains like Teff.

Fiber There are 2 kinds of fiber which are contained in the bran or outer shell of the grain. Fiber is
found in all plants. Insoluble fiber is indigestible and helps keep the digestive tract functioning.
Sources include wheat, corn, nuts and seeds, flax, green beans, celery and bananas. Soluble fiber
forms a gel and can lower blood sugars and cholesterol. Sources include legumes, oats, rye, barley,
broccoli, plums and the skins of apples and pears.

Vitamin E This fat-soluble vitamin is a powerful antioxidant which protects cell membranes and
reduces free radicals, may protect neurons (nerve impulse) and possibly help lower cholesterol.
Sources include avocados, nuts, seeds and whole grains. Fat soluble vitamins do not get flushed
from the body so consuming foods is preferred over supplementation.

More Potassium, flavonoids, lignans, phenols, phytosterols and other phytochemicals
(“phyto” means coming from a plant) all play roles in prevention of chronic diseases.
Millet
Oats
Quinoa
Rice
Spelt
Stephanie Polizzi MPH, RD, CHES
Extension Family & Community Health
631 Alder Street, Myrtle Point, OR 97458
Teff
Triticale
Wheat
[email protected]
http://extension.oregonstate.edu/coos/
541-572-5263 Ext 291
?
Why consume
Rice
Spelt
Teff
Triticale
Wheat
Amaranth

Heart disease Consuming 2.5 servings of whole grains each day is associated with a 21% lower
risk of cardiovascular disease. Only 8% of Americans meet this recommendation. Regular whole grain
consumption lowers LDL cholesterol and TG (Triglyceride) levels and is associated with lowered blood
pressure.

Diabetes A 2002 study found consumption of whole grains to be associated with lower fasting
insulin concentrations and improved insulin sensitivity. Soluble fibers found in oats, barley, legumes
and apples can help keep blood sugars from rising quickly. Using grains as close to their original
forms as possible helps to slow digestion and prevent spikes in blood sugar.

Obesity Being overweight or obese contributes to many diseases including heart disease, diabetes
and cancer. Whole grains can contribute to weight management since they take longer to chew,
increase the feeling of fullness and reduce cravings. Plus the nutrients in whole grains assist with
energy metabolism and can help individuals generate the motivation to exercise.

Other Risks Risk of stroke is reduced by 30-36% by consuming whole grains. Also reduces risk of
asthma and inflammatory disease, colorectal cancer. Improves blood pressure levels and less gum
disease and tooth loss.
Faro
Cous Cous
Corn
Bulgur
Buckwheat
Barley
Amaranth
Quinoa
Not only will you feel energized, fueling your body with quality foods, but you may also be helping to prevent disease.
Kamut
Millet
Oats
Vary your Grains
Amaranth wheat, gluten free. The protein in this
grain is equivalent to a glass of milk.
Barley wheat free. A good source of soluble fiber
but pearled barley is not a whole grain.
Buckwheat wheat, gluten free. his grain has
balanced amino acids and calcium and it’s not in
the wheat family.
Corn wheat, gluten free. It’s not a vegetable.
Faro wheat free. Similar to spelt but without wheat
and mostly used in Italian soups.
Kamut wheat free. Twice the size of wheat with
more protein, it makes great breads and pastas.
Millet wheat, gluten free. Oldest grain known to
man with similar protein to millet but with no gluten.
Oats wheat free and good soluble fiber. Choose
less-processed varieties like steel-cut or rolled.
Quinoa wheat, gluten free. This grain contains a
complete protein, cooks quickly and is very
versatile and delicious.
Rice wheat, gluten free. Choose brown or wild
varieties to get the whole grain.
Rye wheat free. Usually blended with other
flours so it may contain wheat.
Spelt A species of wheat with higher protein
usually found in pasta.
Teff wheat, gluten free. Sweet taste higher in
fiber than other grains often used in pancakes or
as a thickener.
Triticale Hybrid of wheat and rye.
Wheat
 Bulgur nutty flavor with short cooking times
 Cous Cous cooks in minutes but look for
100% whole varieties
 Semolina hard wheat not a whole grain
 Wheat Berries unprocessed whole wheat
must be soaked and pre-cooked before using
but stay crunchy
 Wheat Germ embryo of wheat berry contains
the highest concentration of nutrients
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GR049 June 2013