There are many types of grains, which are also known as cereal, or cereal grasses. Let us review some of them in order to make informed decisions on the type of grains we are consuming.
Grains are used for food, for fuel, they are used in industry, in the building of houses and in the making of furniture. Every grain provides natural and sustainable solutions in our everyday lives. Grains are an important part of a healthy diet.
“For the LORD thy God bringeth thee into a good land, a land of brooks of water, of fountains and depths that spring out of valleys and hills; A land of wheat, and barley, and vines, and fig trees, and pomegranates; a land of oil olive, and honey; A land wherein thou shalt eat bread without scarceness, thou shalt not lack any thing in it; a land whose stones are iron, and out of whose hills thou mayest dig brass.” Deuteronomy 8:7–9. “Take thou also unto thee wheat, and barley, and beans, and lentiles, and millet, and fitches, and put them in one vessel, and make thee bread thereof.” Ezekiel 4:9
Of all the grains that now exist, only wheat, barley, and millet existed as a cultivated crop in Bible times. Corn is mentioned in the Bible, but corn did not exist in Bible times in that area of the world. When the word “corn” is used in the Bible, it refers to “grain”.
BARLEY
Barley was one of the first domesticated grains, and has been cultivated since Adam and Eve left the Garden of Eden. We can see the first reference to barley in Deuteronomy, in the description of the Promised Land. It was the chief bread plant in the early days of mankind throughout the world. It is considered an ancient grain. These grains have remained mostly unchanged for thousands of years. Because they also tend to be less processed, they have more vitamins, minerals, and fibre than grains such as corn, rice, and wheat. Ancient grains have been shown to provide health benefits such as lower risk of heart disease, better blood sugar control and improved digestion.
Barley comes in two varieties, a six-row barley and a two-row barley, depending on the amount of flowers. Six-row barley has more protein, whereas two-row barley has more sugar. Barley is the most versatile grain, and can grow in many different climates; it is the fourth largest grain crop grown worldwide after wheat, rice, and corn. Nowadays, barley is mostly used for animal food and to produce alcoholic beverages. However, it is used in bread, porridge, soups, and stews. Because barley is a year-round crop, it can be planted in either the fall or the spring, needing only 90 days to grow and ripen, the shortest growing period of all grains.
Because it can tolerate both winter and summer conditions, it is known as a “hardy” plant. It is able to be grown in poorer soil conditions than other grains. It has the ability to tolerate hot, dry climates and can be planted in the autumn in near-desert conditions in North Africa. It also flourishes as a spring crop in cool moist areas of Western Europe and North America. It has the lowest glycemic index of all the food grains, which means it raises blood sugar much less than any of the other grain crops. Consuming barley can help in the prevention and treatment of diabetes. It has a nutlike flavour, containing protein, calcium, phosphorus, and some B vitamins. It contains very little gluten, thus it cannot be made into the typical rising loaves of bread. Barley flour is used to make an unleavened type of flatbread. In parts of North Africa and Asia, barley is a staple food grain. Barley is considered a competitive crop, in that it is able to choke out many weeds, so often herbicides are not needed in barley crops.
One cup of cooked barley contains 193 calories, 44 g carbohydrates, 4 g protein, 1 g fat, 6 grams fibre, 25% DV (Daily Value) selenium, 12% DV iron, 11% DV thiamine (vitamin B1). Barley is also high in Vitamin E. The phytochemicals in barley, known as lignans, protects women from breast cancer. Hulled barley, where the hull and bran is retained is the most nutritious. Pearl barley has had the outer hull and some of the bran and endosperm removed, and is thus less nutritious. Whole barley is high in beta-glucans, which is a soluble fibre that is linked to gut and heart health. It reduces bad cholesterol and raises good cholesterol levels. Its insoluble fibre content promotes a healthy digestive system and prevents colon cancers. The fibre in barley provides nutrients for the good bacteria of the gut to flourish.
“There is a lad here, which hath five barley loaves, and two small fishes.” John 6:9
CORN (MAIZE)
Corn, also known as maize, originated in the Americas. It was first domesticated by the native people of Mexico. Native Americans introduced corn to the Europeans who settled in America, and they took the crop to Europe. It then spread throughout the world. Corn is now grown in most warm areas of the world. It is the most important crop in the United States. Corn is a staple food in many countries, and is one of the most widely distributed food crops worldwide. Corn is a very versatile crop. It is used to make ethanol to provide fuel for vehicles. When substituting 10% of the gasoline in a fuel to ethanol it reduces greenhouse gases by 62%. In Ontario, 51% of corn that is grown is used as food for animals including cows, chickens, and pigs. Corn produces much oxygen, and within 11 days of the summer, Ontario corn produces enough oxygen to provide for the breathing needs of the whole province.
Corn has over 200 varieties, and can also be found in many different colours, including red, orange, blue, pink, purple, brown, and black. Corn produced for human food is often either white or yellow. The other coloured corn is often used for ornamental purposes. The corn kernels are contained in ears, with a husk surrounding the ear of corn. Corn is a plant that has been genetically modified to protect corn from glyphosate, a carcinogenic herbicide, also to prevent damage from pests by introducing Bacillus thuringiensis (Bt), a microbe that is toxic to insects; Bt is inserted directly into the corn. Some corn has also been genetically modified to produce different textures of kernels depending on the use of the corn, for example, using the corn as a flour, or to be made into popcorn. Corn has also gone through crossbreeding, to provide varieties which are more drought resistant. To ensure that you are not eating GMO corn, look for organic corn products.
Although corn is a major food source in many parts of the world it is inferior to many other grains in terms of its nutritional content. It is low in protein, and it is deficient in Vitamin B1 (niacin). Those who use corn as their main food source can suffer from pellagra. Corn is high in fibre, thus can assist with digestion. It contains B vitamins, as well as essential minerals such as zinc, magnesium, copper, iron, and manganese. It contains certain antioxidants such as carotenoids, lutein, and zeaxanthin, which promotes eye health. Corn is high in carbohydrates. Diabetics need to be careful not to consume large amounts to avoid sugar spikes. One cup (164 grams) of sweet yellow corn contains 177 calories, 41 g carbohydrates, 5.4 g protein, 2.1 g fat, 4.6 g fibre, 17% DV (Daily Value) Vitamin C, 24% DV thiamine, 19% DV folate, 11% DV magnesium, 10% DV potassium.
Corn is often made into flour. Corn is gluten-free, which makes it safe to eat for people who suffer from celiac disease. Lack of gluten means that corn cannot be used to make bread that rises. It is often used as a dough to make tortillas and tamales. Corn is also boiled or roasted and the whole cob or ear is eaten. Cornmeal, a coarse flour made by grinding dry corn kernels can be used to make polenta, corn pudding, and cornbread. If using cornmeal, use one that is whole grain. When cornmeal has the germ removed, it loses fibre and nutrients. Corn is also dried and used to make breakfast cereals, such as Kellogg’s Corn Flakes. It is also used widely to feed livestock. The food industry also uses corn to produce cornstarch. High fructose corn syrup (HFCS) is used as a sweetener in many processed food products because it is cheaper than sugar. However, HFCS is very unhealthy because of the unnaturally high levels of fructose, and thus should be avoided. It is also used as raw material in industry. Corn stalks are made into paper and wallboard; husks are used as filling material.
MILLET
Millet is a small, round grain, often mistaken for a seed because of its size and shape. It is one of the oldest cultivated grains, already grown by the Jewish people in the Old Testament times. Millet is in the group of grains considered ancient grains.
In Europe and North America, millet had been mainly used for pasture or hay for livestock and for bird feed. However, it is now increasing in popularity because it is gluten-free and has a high protein and fibre content, and contains antioxidant properties. Millet remains an important food in Asian and African countries. It is very drought and pest resistant, and is able to survive harsh conditions such as sandy or acidic soil. There are several varieties of millet; pearl millet is the one most used for human consumption. However, all varieties of millet are high in their nutritional content.
Millet, like all grains, is high in carbohydrates. Its protein content varies from 6–11 percent, with fat content anywhere from 1.5–5 percent. One cup of cooked millet contains 174 Calories, 41 g carbohydrates, 6 g protein, 2 g fat, 2 g fibre, 43% DV niacin, 21% of DV manganese, 19% DV magnesium, 8% DV potassium, and 15% DV thiamine (Vitamin B1). Niacin is important for healthy skin and organ function. The darker varieties of millet also contain beta carotenes which are good for eye health. It is low in simple carbohydrates, which make it a good low-glycemic index food (prevents blood sugar spikes). Millet has been shown to lower inflammation, raise good cholesterol and lower bad cholesterol, lower triglycerides, reduce heart disease risk and improve blood sugar control. Millet has a strong taste, it is mostly consumed in flatbreads or porridges. Dried millet can be prepared and eaten similarly to couscous or quinoa.
RICE
Rice comes in many different varieties, in many shapes, colours, and sizes. It is the most widely consumed staple food for roughly one-half of the world’s population, especially in Asia and Africa. Rice is considered the most important food crop in regards to human nutrition and calorie intake. It provides 20% of the calories consumed worldwide by humans. Rice began to be cultivated in China, and spread throughout the region. Rice is typically sown every year, although in some tropical areas it can survive for up to 30 years as a perennial plant. It grows to about 1.2 meters (4 feet) high. Rice needs a lot of water in order to grow, and many rice fields or paddies are flooded with water to promote irrigation. This also prevents weeds which cannot grow submerged in water, and also deters pests which cannot access rice if the field is flooded with water. Rice cultivation is suited to countries with high rainfall. Although rice can be grown almost anywhere, even on steep hills, irrigation methods must be used to provide adequate water for the rice to grow. Fields must be drained and dried before harvesting.
The rice kernel, when harvested, is covered by a husk. When milled, the husk and the bran layer of the rice is removed. This produces what we know as “white rice”. Often a layer of glucose and talc is applied to white rice to make it look glossy. When the milling process only removes the husk, we have “brown rice”. Brown rice is much more nutritious than white rice; it contains 8% protein, small amounts of fat, Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), iron, and calcium. White rice is greatly reduced in nutrients. When white rice forms a major part of one’s diet, there is a risk of beriberi, which results from a deficiency of thiamine and minerals. Parboiling white rice is a special process that allows most of the nutrients such as thiamine and niacin to remain. Enriched white rice is also available, which has iron and B vitamins added to it. With regular white rice, especially when open cookers are used or with excessive water, nutrient loss can be quite significant. Many people do not like the taste of brown rice, but it is considered a whole grain and is thus more nutritious than white rice. It also reduces sugar spikes because it contains fibre.
Rice is either cooked or can be made into flour. Rice milk is a beverage made from rice. Rice has many uses beyond human food, which makes it a very valuable crop. It can be used to feed livestock. The husks are used for fuel, packing material and fertilizers. The straw is used for roof thatching, mats, clothing, and brooms.
RYE
Rye was first harvested as a wild grain in Asia and Europe. Rye has been cultivated for approximately 2,000 years and is considered an ancient grain, although it is a more recent crop than other ancient grains. Rye is not as popular a grain as wheat and barley. It is second to wheat as a bread flour, and is closely related to wheat and barley. However, rye has less carbohydrates than wheat, and more vitamins and minerals. Rye grows in cooler temperatures, with countries such as Russia, Poland, Belarus, Germany, and Ukraine being the main rye producers. It is grown all throughout Northern and Central Europe. Rye is the most common cereal grain in the Nordic countries, which include Scandinavia and Finland. Most Nordic households eat bread made from rye. Because of its drought-resistant qualities, it can grow in poor soils, it spreads easily and is easy to grow. Rye flour produces heavy, dense bread, which lasts longer than breads made from other grains. It was brought to North America by European travelers. Rye is mostly used in flour, bread, crispbread, and for animal feed. It can also be eaten whole by boiling it or rolling it, like rolled oats. Rye is also planted as a cover crop in the winter, and then is plowed under in the spring to improve the soil for other crops. Because of its tough, fibrous straw, it can be used for thatching roofs, for mattresses, made into hats or paper.
Rye is low in protein; it also does not produce as much gluten as wheat does, but it does contain gluten therefore is not suitable for people with a gluten sensitivity. Rye bread tends to be heavier and denser than wheat bread. True rye bread is not as popular as it used to be, and much of the rye bread now found in grocery stores is made from a blend of rye and wheat flour.
You may have heard the terms, dark rye, medium rye, and light rye. The difference has nothing to do with the colour of the bread or the flour. Dark rye is equivalent to a whole grain, whereas light rye is similar to white wheat flour, and it is not a whole grain, as part of the bran and the germ has been removed. Medium rye is in between. During the milling process, it is difficult to separate the germ and the bran of the rye from the endosperm, therefore most rye flour is dark rye or medium rye; it contains more nutrients and is a much healthier flour than wheat flour. It is also why rye flour contains much more fibre. Rye seeds, also known as rye berries which is the rye seed in an unprocessed, full form, are also very healthy and can be used in cooking.
Rye is one of the healthiest grains. It is high in carbohydrates and fibre, and contains small amounts of protein, potassium, and B vitamins. For each 128g (1 cup) of dark rye flour, it contains 416 calories, 88 g carbohydrates, 20.4 g protein, 3 g fat, 30.4 g fibre, 112% DV manganese, 41% DV copper, 43% DV zinc, 64% DV phosphorus, 36% DV iron, 26% DV B6, 27% DV thiamine, 27% DV niacin, 26% DV potassium, 19% DV riboflavin, 19% DV folate, 19% DV pantothenic acid (B5), 11% DV Vitamin E, 9% CV Vitamin K, and 51% DV magnesium. Because it is higher in fibre than wheat, it is more effective in relieving constipation, reducing the risk of gallstones, and is associated with a reduced risk of both breast and colorectal cancers. It also has less of an impact on blood sugar, helping to control diabetes by improving the body’s sensitivity to insulin. It also assists in maintaining a stable weight thus preventing obesity. Rye flour gives a sense of fullness, leading to a decreased sense of appetite after eating it. For women, rye helps reduce the negative symptoms of menopause. Rye combats inflammation and heart disease, reduces total cholesterol levels and lowers blood pressure. In fact, rye helps to reduce the effect of certain genes that can predispose someone to diabetes and other serious health issues.
“It requires thought and care to make good bread. But there is more religion in a good loaf of bread than many think. Food can be prepared simply and healthfully, but it requires skill to make it both palatable and nourishing.” –Christian Temperance and Bible Hygiene, p. 49. “Let us remember there is practical religion in a loaf of good bread.” –Counsels on Diet and Foods, p. 251
Grains: An Overview, part 2 next month