Whole grains are an essential part of a healthy diet, but it seems almost every food label on the grocery store shelf claims the product is made with one.
So what are they and how can you make sense of them? Here's what you need to know about these vitamin-packed energizing foods.
Packed full of essential enzymes, iron, fiber, vitamins E and B-complex, grains are an excellent source of nutrition.
Absorbed slowly by the body, they are an ideal source of high-quality energy.
Since the beginning of time, whole grains have been a central element of the human diet.
Once they were able to cultivate grain products, humans settled into farming communities and left behind the days of hunting and gathering.
With the nutrition they obtained from whole grains, the people in these communities had lean, strong bodies and were seldom overweight.
From rice to sorghum, the staple grain varied by country and was indicative of the climate and lifestyle of its people.
Today there is a plethora of grains to choose from widely available bagged or in bulk at your local supermarket or health food store.
One of the most commonly-eaten grains, brown rice has all of its bran layers intact so it contains all of its naturally present nutrients and the highest amount of B vitamins of all grains.
Because of its high nutritional value, brown rice is a great choice for generating energy, promoting digestion and quenching thirst.
In addition to rice, there are a handful of alternative grains that can add variety and texture to your diet.
For instance, kasha, or buckwheat, is a traditional food of Russia.
Roasted to a deep amber color, buckwheat has a nutty flavor and is the most filling grain.
It stabilizes blood sugar, benefits circulation, strengthens the kidneys and is higher in calcium than any other grain.
A small, round grain popular all over the world, millet is high in protein, fiber, magnesium and potassium.
It is an ideal treatment for morning sickness and indigestion and supports the kidneys and stomach.
Millet is recommended in cool, rainy weather for its warming properties.
The highest in nutrients and fastest-cooking of all grains, quinoa contains all eight amino acids making it a complete protein with protein levels equal to milk.
It is also high in B vitamins, iron, zinc and vitamin E.
Easy to digest; quinoa is an ideal food for endurance and strengthens the kidneys, heart and lungs.
Other grains include oats, amaranth, barley, bulgur, polenta, kamut, spelt and wheat berries.
Grains keep best stored in air-tight glass containers placed in a dark cupboard for up to nine months.
They are easily prepared by boiling them in water either on a stovetop or in a pressure cooker.
Dry roasting them before cooking in a pan over a low flam gives them a rich flavor and makes them more alkaline.
Always remember to soak or rinse your grains before cooking to make them easier to digest and the nutrients more accessible.
If you're pressed for time, make a large batch of grains.
They keep well and are easily re-heated with a little oil or water.
Leftover grains can also be re-heated with a milk substitute like soy or almond milk, fresh or dried fruit and chopped nuts sprinkled on top for a delicious and nutritious breakfast porridge.
The grain that's right for you depends on your palate and nutritional needs.
If you're a beginner keep it simple but if you're up for some fun, experiment with the varieties and flavors by adding spices, nuts and seeds to unlock the true potential and benefit of grains.