Whole grain foods include grains like wheat berries, bulgur, and quinoa, as well as ground whole grains used for breads, cereals, and pastas. Rice, oats, and different types of grains can also be used to make crunchy foods like cereal and crackers. Whole grains can be cooked in various ways and eaten straight or processed into different forms. Rice is a common whole grain food available in different varieties.
There are many types of whole grain foods, as most products made with processed or refined grains can also be made with whole grains. The most obvious type of whole foods are the grains themselves, including wheat berries, bulgur and quinoa, which can be cooked until soft and added to different dishes. Ground whole grains can be used to make breads, cereals, crackers and pastas. Rice is one of the most basic whole grain foods, unless it has been blanched or otherwise stripped of its outer shell. Oats can also be a whole-grain food, as long as it’s not processed into instant oats, with some parts of the berries removed so they cook faster.
Most grains, from millet to the more familiar wheat berries, can be cooked in some way and eaten straight as whole foods. One of the reasons grains are so often processed before being marketed is because they can take longer to cook whole, and the results may not be consistent from one cuisine to another. Another reason grains could be processed is to extend their shelf life.
When ground into flour, the grains can be used to make a variety of breads. Rye, wheat, and spelt are all examples of whole grains that can be used to make bread. The texture and sometimes density of whole-grain breads differ from breads made with white bleached flour, although some whole-grain white flours are available.
The different types of grains can also be ground and baked to make crunchy, flaky foods like cereal and crackers. These products can be made with whole wheat, rice, or any combination of grains available. Some types of cereal include dried grain pieces with cooked flakes to provide an additional amount of whole grains in the food.
Grains can also be treated in less traditional ways, such as by blowing them in hot air or roasting them. This allows you to produce whole foods as a snack bar with a texture more like a candy bar than a solid block of cereal. These same types of grains can be combined and used to make special types of granola that can be mixed with nuts or dried fruit.
Rice is one of the most common types of whole grain foods. Brown rice, red rice, and exotic versions like black rice are all whole grains, because they haven’t been processed to remove the outer shell of the grain. Rice is available as a whole grain or can be ground into a fine flour that can be used with other flours in baking. The rice can also be puffed to provide a light and crunchy cooking ingredient, cereal or snack.
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