Grains are the seeds of grass-like plants like wheat, rice and corn, which are called cereals. Non-grass plants called pseudocereals also have seeds that are considered whole grains; these include quinoa, buckwheat and brown rice. They are rich in carbohydrates and provide a good source of energy. Grains also contain some protein, fiber, vitamins, and minerals. Examples of grain-based foods include bread, pasta, rice, and breakfast cereals.

Grains are commonly found in bread, pasta and breakfast cereals.

Examples of Grains

When you think about grains, wheat and oats likely come to mind first. But there are actually many other grain options available that can add diversity to your diet and complex textures to your meals.Amaranth: Gluten-free seeds with a mild, nutty flavor.

• Barley: Hulled, or whole, barley is a whole grain.

• Amaranth: Gluten-free seeds

• Buckwheat: Gluten-free pseudocereal that feeds healthy gut bacteria.

• Corn (including popcorn!).

• Farro: Heirloom wheat grains with a nutty flavor and chewy texture.

• Millet: Gluten free ancient grain.

• Oats: Mild-flavored and filling.

• Quinoa: Gluten free- Tiny round seeds that are either black, red or white.

• Rice: Brown and wild rice are whole grains; white rice is refined.

• Rye: Member of the wheat family, with more minerals and fewer carbs.

• Sorghum: Gluten free grain that looks similar to corn and can be popped.

• Spelt: Large grains with a chewy texture and nutty flavor.

• Teff: A type of millet that is almost too small to be milled, so it’s almost always a whole grain.

What Are Grains?

Grains are made up of bran, which is the hard outer shell of the seed; endosperm, the middle layer; and germ, the inner layer. When all three layers are present in their original proportion, it’s considered a whole grain — even if that grain has been milled into flour or another form. When the germ and bran have been removed, leaving just the carbohydrate-heavy endosperm, those are called refined grains. Examples of refined grains are white rice and white flour.

What Are legumes

Legumes, such as beans, lentils, chickpeas, and peas, are the seeds of plants in the Fabaceae family. They are also rich in carbohydrates, but they are higher in protein and fiber than grains. Legumes are also a good source of vitamins and minerals, such as iron and folate. Examples of legume-based foods include hummus, chili, and bean soups.

One important difference between grains and legumes is their protein content. While grains do contain some protein, it is generally not as high quality as the protein found in legumes. Legumes are a good source of plant-based protein, which is important for vegetarians and vegans who may not get enough protein from animal sources.

Another difference is their fiber content. Legumes are generally higher in fiber than grains, which makes them more filling and helps to regulate blood sugar levels. Grains are still a good source of fiber, but they tend to be lower in fiber than legumes.

Pulses are a type of legume that includes dry beans, dry peas, chickpeas, and lentils. They are called "pulses" because they are the dried seeds of the legume plants, which are harvested for their nutritional value. Pulses are a staple food in many cultures around the world and are a good source of plant-based protein, fiber, and other important nutrients.

Some common types of pulses include black beans, kidney beans, navy beans, pinto beans, chickpeas, lentils, and split peas. Pulses are typically low in fat and cholesterol, making them a healthy addition to any diet. They are also a good source of complex carbohydrates, which provide energy and help to regulate blood sugar levels.

Pulses are often used in soups, stews, salads, and curries, and can be cooked and eaten on their own as a side dish or main course. They can also be ground into flour and used in baking or made into dips, spreads, and sauces.

Pulses are a sustainable food source, as they require less water and fertilizer to grow than other crops, and they can help to improve soil health by fixing nitrogen in the soil. Additionally, incorporating more pulses into your diet can help to reduce your environmental footprint by decreasing your reliance on meat, which has a higher carbon footprint.

Finally, grains and legumes have different nutrient profiles. For example, grains are a good source of B vitamins, while legumes are high in iron and folate. By including both grains and legumes in your diet, you can ensure that you are getting a variety of nutrients.

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