Grains
Grains are the most important food
group globally in terms of supplying
calories and nutrients for the majority
of the world’s population.
Types of grain
Also known as cereals, grains are the edible
seeds of plants of the grass family. The
grains we eat most commonly, either by
themselves or as ingredients in other
foods, are rice, wheat, corn, oats,
barley, rye, and millet. Amaranth,
buckwheat, and quinoa are also
commonly thought of as grains,
although botanically they
are not related to true
grains. Nutritionally,
all of them are high in
carbohydrate, much
of it as complex, slow-
release starches.
Bran
An outer coating of tough,
fibrous material, the bran is rich
in fiber, minerals, B vitamins, and
phenolic phytochemicals (which
form part of the seed’s
defense system).
Anatomy of a grain
Grains are seeds, designed
to protect and nurture embryonic
plants. They consist of three main
elements: the germ (the plant
embryo), the endosperm (the
energy store), and the bran (the
protective outer layer). Many of
the most valuable nutrients are
in the germ and bran, which are
removed during refining.
Whole grains contain all parts
of the grain. Refined grains,
such as white rice and white
flour, have had the bran and
germ removed. Refining may also
involve bleaching to make the
grain whiter. After refining, grains
may be enriched to add back
nutrients previously removed.
WHOLE GRAIN VS. REFINED GRAIN
Endosperm
WHOLE GRAIN REFINED GRAIN
Endosperm
Bran
Germ
M
I
N
E
R
A
L
S
P
H
Y
T
O
C
H
E
M
I
C
A
L
S
F
I
B
E
R
Germ
The germ is the most
nutritionally rich and flavorful
part of a grain, containing large
amounts of fats, proteins, vitamins,
minerals, and phytochemicals.
M
I
N
E
R
A
L
S
P
H
Y
T
O
C
H
E
M
I
C
A
L
S
P
R
O
T
E
I
N
S
B
V
I
T
A
M
I
N
S
F
A
T
S
V
I
T
A
M
I
N
A
Endosperm
The endosperm, or kernel,
of a grain is rich in starch, and
significant amounts of proteins,
fats, and B vitamins, although the
amounts vary according to the
type of grain.
P
R
O
T
E
I
N
C
A
R
B
O
H
Y
D
R
A
T
E
F
A
T
S
ENDOSPERM
GERM
BRAN
B
V
I
T
A
M
I
N
S
B
V
I
T
A
M
I
N
S
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92 93
TYPES OF FOOD
Grains
Nutrient content of grains
Overall, whole grains are a good source of calories,
carbohydrates, fiber, proteins, B vitamins, and
phytochemicals. Most grains contain about 70–75
percent carbohydrate, 4–18 percent fiber, 10–15
percent protein, and 1–5 percent fat. However,
there is a lot of variation between the different
grains in their specific nutrient content, as shown
by white rice and amaranth.
Types of rice
Rice is the largest source of calories for humans worldwide. On
average, it contributes about 21 percent of the total calorie intake
of every person on the planet, although there are large regional
variations. For example, in southeast Asian countries such as
Vietnam and Cambodia, rice provides up to 80 percent of the
calories eaten by each person. There are two main subspecies:
japonica and indica, with javanica being a subtype of japonica.
Amaranth vs white rice
Compared with most other grains, amaranth
contains relatively little carbohydrate but
lots of fat, whereas white rice is high in
carbohydrate and low in fat.
Japonica
Originating in China
but now grown in many
temperate and subtropical
regions, japonica rice is
short-grain and has a low
amylose content (see p.90).
Indica
Long-grain indica rice
is grown in lowland
tropical and subtropical
regions. It has a high
amylose content so
takes longer to cook.
Javanica
Grown mainly in
highland tropical zones
in Indonesia and the
Philippines, javanica rice,
like japonica, has a low
amylose content.
100,000
THE NUMBER OF DISTINCT
VARIETIES OF RICE
65%
Globally, we get far more of our
calories from grains than from any
other type of food: overall, they
provide more than half of the total
calories we humans eat. Around 60
percent of the calories eaten by people
in developing countries come directly
from grains. In the developed world,
the figure is about 30 percent,
although many more of the total
calories consumed come indirectly
from grains via the feed eaten by
animals we then eat.
ENERGY SOURCE
7%
0.7%
Carbohydrate
Protein
Fat
80%
14%
7%
Carbohydrate
Protein
Fat
Meat, fish,
milk, eggs
13.5%
Fruits, vegetables,
pulses, nuts 8.2%
Roots and
tubers
5.3%
Grains
51%
Other foods
2.8%
Oils, fats, sugars
19.1%
WHITE RICE
AMARANTH
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92 93
TYPES OF FOOD
Grains
Nutrient content of grains
Overall, whole grains are a good source of calories,
carbohydrates, fiber, proteins, B vitamins, and
phytochemicals. Most grains contain about 70–75
percent carbohydrate, 4–18 percent fiber, 10–15
percent protein, and 1–5 percent fat. However,
there is a lot of variation between the different
grains in their specific nutrient content, as shown
by white rice and amaranth.
Types of rice
Rice is the largest source of calories for humans worldwide. On
average, it contributes about 21 percent of the total calorie intake
of every person on the planet, although there are large regional
variations. For example, in southeast Asian countries such as
Vietnam and Cambodia, rice provides up to 80 percent of the
calories eaten by each person. There are two main subspecies:
japonica and indica, with javanica being a subtype of japonica.
Amaranth vs white rice
Compared with most other grains, amaranth
contains relatively little carbohydrate but
lots of fat, whereas white rice is high in
carbohydrate and low in fat.
Japonica
Originating in China
but now grown in many
temperate and subtropical
regions, japonica rice is
short-grain and has a low
amylose content (see p.90).
Indica
Long-grain indica rice
is grown in lowland
tropical and subtropical
regions. It has a high
amylose content so
takes longer to cook.
Javanica
Grown mainly in
highland tropical zones
in Indonesia and the
Philippines, javanica rice,
like japonica, has a low
amylose content.
100,000
THE NUMBER OF DISTINCT
VARIETIES OF RICE
65%
Globally, we get far more of our
calories from grains than from any
other type of food: overall, they
provide more than half of the total
calories we humans eat. Around 60
percent of the calories eaten by people
in developing countries come directly
from grains. In the developed world,
the figure is about 30 percent,
although many more of the total
calories consumed come indirectly
from grains via the feed eaten by
animals we then eat.
ENERGY SOURCE
7%
0.7%
Carbohydrate
Protein
Fat
80%
14%
7%
Carbohydrate
Protein
Fat
Meat, fish,
milk, eggs
13.5%
Fruits, vegetables,
pulses, nuts 8.2%
Roots and
tubers
5.3%
Grains
51%
Other foods
2.8%
Oils, fats, sugars
19.1%
WHITE RICE
AMARANTH
US_092-093_Grains.indd 93 18/01/2017 11:13
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