Whole Grains
What do they look like and how could they
benefit me?
Amaranth: Cereal-like herb that
has a nutty flavor. High in protein,
lysine, calcium, iron, potassium,
phosphorus, magnesium, betacarotene, and vitamin C.
Triticale: Man-made
whole grain by crossing
wheat and rye together.
High in niacin (vitamin),
protein, calcium, iron,
and fiber.
Spelt: Easier to digest due to higher
balanced amino acids, fats, and fiber. High
in protein, vitamin B, and minerals.
Barley: the fourth most
Spelt
widely grown grain in the
world. Found in natural
food stores. High in
Amaranth
Barley
protein, niacin (vitamin),
calcium, and minerals.
Kamut: More
digestible than
common
wheat. High in
protein,
calcium, amino
acids, and
minerals.
Kamut
Triticale
Whole
Grains
Cereal Rye:
Naturally low
in gluten and
tastes bitter.
High in
protein,
calcium,
magnesium
(mineral), and
potassium.
Buckwheat
Cereal Rye
Bulgur
Bulgur: Used as a form of
wheat. High in protein, fiber
and other minerals.
Millet
Buckwheat:
Sometimes known
as “kasha” and is
gluten-free. High in
protein, folic acid
(vitamin), vitamin
B6, and calcium.
Millet: Used as cereal grass in
many regions of Africa. High in
protein, calcium, and iron.
How are theses nutrients good?
Amino acids: Helps build cells and repair tissue. They also help your immune system fight bacteria
Calcium: Helps maintain and build strong bones, teeth, and muscles.
Fiber: Helps digestion and lowers bad cholesterol.
Iron: Helps maintain an important part of your blood.
Minerals: Many minerals help maintain your fluids, nerves, skin, hormones, and muscles.
Protein: Helps repair body tissues (such as muscles) and maintains a healthy immune system
Vitamins: Help develop, promote, and maintain your immune system, blood, digestive system, muscles,
and blood.
Created by: Heather Ryberg Student Intern 2005