Table
1 6-10
Categories of Whole Grains
|
Major |
Minor |
“Modern” Cereal Grasses |
Ancient |
Pseudo/Alternative |
|
Corn
Oats Rice Wheat |
Amaranth Barley Buckwheat Farro Kamut Millet Quinoa Sorghum Spelt Triticale Wild
Rice |
Barley Corn Oats Rice Rye Wheat |
Kamut Millet Sorghum |
Amaranth Buckwheat Flaxseed Quinoa Triticale |
Table
218
|
Grain (1 cup, uncooked)* |
Liquid
(cups) |
Cooking Time |
|
Amaranth |
2 1/2 |
20
to 25 minutes |
|
Barley
(Hulled) |
3 |
11/2 hours |
|
Barley
(Pearl) |
3 |
50
minutes |
|
Brown
Rice |
3 |
50
to 60 minutes |
|
Bulgur |
2 |
20
minutes |
|
Couscous |
2 |
5
minutes |
|
Grits |
3 |
10
minutes |
|
Kamut |
3 |
2
hours |
|
Millet |
2 |
25
minutes |
|
Quinoa |
2 |
15
minutes |
|
Rolled
Oats |
3 |
10
minutes |
|
Wheat
Berries |
3 |
2
hours |
|
Wild
Rice |
3 |
50
to 60 minutes |
*Note: 1 cup
uncooked grain or cereal will yield approximately 3 cups cooked grain or
cereal, except wild rice, which yields roughly 4 cups when cooked.
Table 315
Nutritional Profile of Selected Grains
|
Grain |
Calories |
Carbohydrates
(gm) |
Fiber
(gm) |
Protein
(gm) |
Fat
(gm) |
Gluten |
|
Amaranth (1/4 cup,
dry) |
170 |
29 |
3 |
7 |
2 |
No |
|
Kamut (1/2 cup,
cooked) |
110 |
26 |
2.3 |
3.5 |
1 |
Yes |
|
Millet (1/4 cup,
dry) |
150 |
34 |
3 |
5 |
2 |
No |
|
Quinoa (1/4 cup,
dry) |
140 |
25 |
4 |
5 |
2 |
No |
|
Spelt (1/2 cup,
cooked) |
100 |
26 |
3.5 |
4 |
1 |
Yes |
|
Wheat |
157 |
34 |
5.8 |
6 |
0.7 |
Yes |