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A Guide to Grains

A Guide to Grains

Not all grains are created equal.  Here’s a quick guide to the most commonly used:

 

  • Barley

 

Suitable for those cooler climates where wheat cultivation is more difficult, barley is high in fibre, protein, and B vitamins, as well as low in gluten.

Try Just Natural's Organic Barley Flour 500g available on our online store.

  • Buckwheat

A good prebiotic, buckwheat is beneficial for those on a low GI diet when germinated first.

Try Just Natural's Organic Buckwheat Whole Flour 500g available on our online store.

  • Durum

High in protein, opt for heritage grains for greater antioxidant content and more plant sterols (for lowering cholesterol and supporting healthy heart function).

  • Einkorn

Nutty and sweet, in addition to B vitamins and protein, einkorn provides iron and thiamine too.  One of the most antioxidant-rich grains, some people with general gluten sensitivity report no issues with einkorn, though those with IBS should ferment the grains (and thereby neutralise the phytic acids) before using.

  • Emmer

Also known by its Italian name of farro, emmer is particularly good for zinc and vitamin B3.  What’s more, 110g provides 24% of the RDA of iron.

  • Freekeh

Double the fibre of brown rice, three times the protein of quinoa – freekeh is also low GI and perfect for diabetics.

  • Rivet Wheat

First grown in England under the Normans, there is less protein in rivet than the other grains, but is beneficial for those with non-coeliac gluten sensitivity.

  • Rye

Providing more fibre and phytonutrients than wheat, rye  is the choice for those who prefer and denser, deeper flavour in grains.

Try Just Natural's Organic Rye Flour 500g available on our online store.

  • Spelt

With high levels of soluble fibre, it is easier to digest than wheat and has twice the vitamin K, which benefits calcium absorption.  Further, spelt also provides promising quantities of potassium, iron, and zinc.

With high levels of soluble fibre, it is easier to digest than wheat and has twice the vitamin K, which benefits calcium absorption.  Further, spelt also provides promising quantities of potassium, iron, and zinc.

 

 

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