• Rich in iron, magnesium and calcium
  • Helps fight osteoporosis and lower cholesterol
  • Great substitute for any other grain, like rice, and can be eaten as a complement to a meal or by itself, dry-toasted on a skillet.
  • You can pop it like popcorn
  • Gluten Free
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  • High in fiber
  • Lowers cholesterol
  • Good source of niacin, the B vitamin that is cardio-protective
  • High concentrations of tocotrienols, the "super" form of vitamin E
  • Provides lignans, phytochemicals that function as antioxidants. Women who consume lignans (also present in high levels in flaxseed) are less likely to develop breast cancer.
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  • High in Protein and amino acids
  • Gluten Free
  • It's an Herb...Not a type of wheat at all!
  • Helps to lower cholesterol and reduce hypertension
  • High in Protein
  • Used to make "Soba" Noodles
  • Roasted buckwheat groats are known as "Kasha"
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Bulgur wheat


  • When wheat kernels are boiled, dried, cracked, then sorted by size, the result is bulgur
  • Sometimes called "Middle Eastern Pasta"
  • Bulgur has more fiber than quinoa, oats, millet, buckwheat or corn.
  • It's an extremely nutritious fast food for quick side dishes, pilafs or salads
  • Very filling and loaded with vitamins & minerals
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Corn - Whole Grain Month


  • Corn provides about 21 percent of human nutrition across the globe
  • Contains more than 10 times the Vitamin A than that of other grains
  • High in antioxidants and carotenoids that are associated with eye health
  • Gluten Free
  • When Corn is eaten with beans, it has complementary amino acids that work together to provide complete proteins
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Einkorn Whole Grain


  • One of the first foods planted, at the birth of agriculture 10,000 years ago
  • A type of wheat that was never Hybridized to keep it pure and nutritious
  • Einkorn has more protein than any other grain
  • An alternative to modern wheat sensitivities
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  • Ancient strain of wheat
  • Great source of protein with about 14 grams per cup
  • High in fiber and iron
  • May reduce risks of heart problems, high blood pressure, high cholesterol and Type 2 diabetes
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 Grano Wheat Berries

 Grano (wheat berries):

  • Golden-Pearled Durum
  • When durum wheat kernels are lightly polished, they become Grano
  • Grano originated in early cooking as a simple, nutritious and flavorful meal prior to the invention of pasta
  • High in fiber, protein and minerals
  • Tastes like pasta but is more nutritious because of the minimal processing
  • A small amount of the bran is removed during polishing
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 Kamut® (khorasan wheat):

  • An ancient relative of modern durum wheat
  • Khorasan wheat is always grown organically
  • Higher in protein and minerals, and can be eaten by many people who are sensitive to modern wheat.
  • Good source of Selenium
  • Described as a "high energy wheat" - perfect for Athletes or people with a busy lifestyle
  • The grain itself is about 2.5 times larger than a modern durum wheat grain
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Millet Whole Grain


  • There are many different kinds of Millet
  • Today, millet is the world’s sixth most important grain
  • Gluten Free
  • High in antioxidants and magnesium
  • Helpful in controlling Diabetes and Inflammation
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whole grain oats


  • The sweet flavor makes them a favorite for breakfast cereals
  • Lowers "LDL" cholesterol, reduce risk heart disease, reduce risk of type 2 diabetes
  • Helps control weight by making you feel full longer
  • Reduces the need for laxatives, reduces risk of cancer
  • Contain more than 20 unique polyphenols/avenanthramides to help with inflammation and itching
  • Gluten Free
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Quinoa Whole Grain


  • Useful in reducing the risk for diabetes
  • Helps you feel fuller longer
  • Gluten Free
  • Highest of all the whole grains in potassium, which helps control blood pressure
  • Complete protein, offering all the essential amino acids in a healthy balance
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Whole Grain Rice


  • Whole grain rice is usually brown, but can also be black, purple or red
  • Provides about half the calories for up to half of the world’s population
  • White rice has lower levels of nutrients because the bran and germ are removed
  • Whole grain rice can cut diabetes risk, lower cholesterol, and help maintain a healthy weight
  • Wild rice is the only grain native to North America
  • Wild rice is slightly higher in protein than most other whole grains, and is a good source of fiber, folate, magnesium, phosphorus, manganese, zinc, Vitamin B6, and niacin
  • Gluten Free
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  • High levels of fiber in its endosperm improves bowel health
  • Lower glycemic index than products made from wheat - great for diabetics and reduces risk of type 2 diabetes
  • It was long considered a weed when found growing in wheat fields
  • Referred to as “the poverty grain” since it will grow on soils too poor for other grains
  • Overall weight management, improved satiety (feeling full longer after eating)
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  • Gluten Free
  • Rich in carbohydrates and fiber, promoting digestive health
  • Helps fight cardiovascular disease and control blood sugar
  • High in magnesium and copper
  • Can be substituted for wheat flour in a variety of baked goods
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Spelt Grain


  • Another variety of Wheat
  • Possibly easier to digest than common wheat for those with sensitivities
  • Spelt has more protein, complex carbohydrates and B vitamins than wheat and has high amounts of fiber and mucopolysaccharides, important for blood clotting and stimulating the immune system.
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triticale whole grain


  • A special hybrid of Wheat and Rye
  • Able to thrive in adverse conditions
  • Improves bowel health, controls blood sugar, and reduces risk of type 2 diabetes
  • Overall weight management, by helping you feel full longer after eating
  • Higher in protein and fiber than both wheat and rye on their own
  • Packed with dietary fiber and potassium and is low in sodium
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Whole Grain Wheat


  • Dominates the grains we eat because it contains large amounts of gluten to create satisfying risen breads
  • Whole wheat contains the bran, germ and endosperm
  • Many health benefits of eating whole wheat include:
    • stroke risk reduced 30-36%
    • type 2 diabetes risk reduced 21-30%
    • heart disease risk reduced 25-28%
    • better weight maintenance
    • reduced risk of asthma
    • healthier blood pressure levels
    • reduction of inflammatory disease risk
  • Wheat comes in many different forms: Bulgur, Einkorn, Farro, Grano, Kamut & Spelt
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wild rice

Wild Rice:

  • Actually the seed of a type of marsh grass
  • High in protein and carb content, but low in fat
  • High in the B-vitamins niacin, riboflavin and thiamine, as well as potassium and phosphorus
  • Often consumed in a blend with other rices or other grains because of its strong flavor and high price
  • Gluten Free
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Black Beans

Black Beans (Legumes):

  • Low-energy-dense food; calorie content is low compared to weight
  • The carbs in the black beans fuel body functions such as your heartbeat, as well as physical activity
  • Good source of protein with very little fat, however, it doesn't contain all the amino-acids to make it a complete source of protein.
  • High in folic acid - helps your body to make healthy new cells, prevents birth defects
  • Good source of potassium, iron and magnesium