[Part 1 of 4]

Introduction
Grain has nourished over half the world's population for thousands of years, forming the foundation of many cultures' diets. Until recently, however, in this country grain has been regulated to the very edge of the American diet. But Americans are gradually moving away from fat-saturated and nutritionally weak processed foods and are discovering the incredible goodness of grains.

Grain comprises the seed or kernel of any cereal grass (wheat, oats, rice, etc.). As the fruit of these grasses, it is the most nutritious part of the plant. Packed with protein, fiber, vitamins and minerals, grain is a nutritional powerhouse. But grain's goodness doesn't stop there; it is also blessed with a robust, nutty-sweet flavor and a hearty texture. Grain is the backbone of cereals, pasta, and baked goods like breads and muffins. It is used to make tasty breakfast cereals, pilafs, soups, salads, side dishes and desserts. Grain adds a variety of textures and tastes to a host of dishes. Busy people will appreciate their versatility and how easy they are to cook also.

What makes up a grain kernel?
The grain kernel is made up of four main parts. Each one adds its own special quality to the whole. Unfortunately, two vital parts, the bran and germ, are stripped away from most refined grain products like all purpose flour and white rice, so popular with Americans.

• Outer husk (hull): Inedible seed covering removed from grains intended for human consumption.
• Bran: The protective outer layer of the grain. It is an excellent source of fiber, B vitamins and minerals.
• Germ: The part of the seed that produces the sprout during germination (embryo). Packed with enzymes, protein, B and E vitamins and some minerals, the germ is the most nutrient-rich part of the grain kernel and the only part that contains fat.
• Endosperm: Grain's center is the largest part of the kernel, comprising about 80% of the kernel's total weight. Nutritionally speaking, it is the lightest, high only in carbohydrates. The endosperm is the part responsible for nourishing the seed after it sprouts. It is usually the only part that is used to make all-purpose white flour and other refined grain products.

Health benefits of grain
Fiber: Fiber forms the cell walls of plants, giving them structure, strength and elasticity. There are two kinds of fiber, soluble and insoluble. Both kinds pass through the human system basically undigested. Both kinds of fiber are necessary in a healthy diet.

Insoluble fiber is found in fruits, vegetables, legumes and especially in wheat and other whole grains. In grain, most of the fiber is concentrated in the kernel's protective layer (bran), which is usually removed in the milling process. It helps to prevent constipation and reduces the risk of certain types of cancer, especially colon cancer. Studies show that insoluble fiber binds with cancer-causing agents as it moves through the intestines, helping to flush them out of the system.

Soluble fiber is found in oat bran, all grains, beans and some fruits and vegetables. It lowers blood cholesterol and may decrease the risk of heart disease.

Grains are packed with complex carbohydrates as well, which are also filling and help to curb appetite. Most importantly, carbohydrates provide energy in a slow, time-released manner.

Finally, grains contain very little fat, no cholesterol and are rich in protein, vitamins and minerals, including B vitamins, vitamin E, thiamin, riboflavin, folic acid, copper, iron, magnesium and zinc. Their heartiness and high concentration of protein make them popular as a meat substitute for vegetarians. (When combined with certain vegetables, legumes or dairy products, grain's protein becomes complete.)

Preparing and using grain
Grain can be prepared many different ways. Depending on the type of grain and its intended use, it can be milled into flour or meal for baking, cracked into small pieces for hot breakfast cereal pilafs or animal feed, rolled into flakes for cereal, or left whole and cooked for use in salads and side dishes.

Grain offers myriad possibilities for creating tasty baked goods and breakfast cereals and for spicing up meals with flavorful, creative side dishes and salads. There is probably no other food category as versatile and nutritious as grain. It's no wonder grain has been a foundational food for over half the world's population for thousands of years!

Read Part 2: From Barley to wheat: Kinds of Grains>>>