A grain is a “whole grain” if it contains the three key parts of a seed: the bran, germ, and endosperm. Photo: Jennifer Causey, Credit: Post Grape-Nuts Cereal, 64-Ounce Boxes: Contains 100% of your day’s whole grains. 6. Bread Winners. Check ingredient lists for "whole corn" or "whole grain corn" to verify the presence of whole grain. Here are some examples of a serving of whole grains: 1 slice whole-grain bread (such as 100% whole-wheat bread) 1 cup ready-to-eat, whole-grain cereal 1⁄2 cup cooked whole-grain cereal, brown rice, or whole-wheat pasta Vaccine updates, safe care and visitor guidelines, and trusted coronavirus information, Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, 5 tasty ways to tweak recipes for healthier eating, A spoonful of sugar helps the veggies go down, Strategies to prepare and enjoy healthy meals at home more often, Hold the soap when washing fruits and veggies, Ingredient substitutions that pack a punch, The right way to wash fruits and vegetables. Dinner Tonight: Quick and Healthy Menus in 45 Minutes (or Less), study from the American Journal of Clinical Nutrition, Spinach and Feta Quiche with Quinoa Crust. Opt for brown rice, which is made from whole grains, and avoid white rice, which is made with refined grains. All rights reserved. Cooking Light may receive compensation for some links to products and services on this website. But whole grains are healthier, providing more protein, more fiber and many important vitamins and minerals. Mayo Clinic does not endorse companies or products. Cereal grains come from cereal grasses such as wheat, oats, rice, corn, barley, sorghum, rye, and millet. Refined grains have been milled, a process that removes the bran and germ. Grains are naturally high in fiber, helping you feel full and satisfied — which makes it easier to maintain a healthy body weight. Many whole-grain foods, including a variety of breads, pastas and cereals, are ready to eat. The Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains. If all of the grains you eat are whole grains, you may need to take extra care to get sufficient folic acid, a B vitamin. Look for whole grains at your local grocery store, either in the bulk foods section or in the rice or pasta aisle. Bulgur (Triticum ssp.) Often categorized as a vegetable, corn is actually a grain. FREE book offer – Mayo Clinic Health Letter, Whole grains Hearty options for a healthy diet. For more tasty ideas, check out Everyday Whole Grains: 175 Recipes from Amaranth to Wild Rice by Cooking Light Executive Editor Ann Pittman. Enjoy breakfasts that include whole-grain cereals, such as whole-wheat bran flakes (some bran flakes may just have the bran, not the whole grain), shredded wheat or oatmeal. Swap out white-flour tortillas with whole-wheat versions. Whole grains lend themselves to a plethora of savory and sweet applications from breakfast to dinner and beyond. Nature's Path Organic, Heritage Flakes, Whole Grains Cereal: Certified organic. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples are whole wheat, oats, quinoa, brown rice and buckwheat. Whole grains fall into the “good” carb category along with fruits, veggies, and legumes. Use buckwheat flour as a base for pancake and waffle mixes or whole buckwheat for salads or soups. Whole grains fall into one of two categories, cereals and pseudocereals. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. If you can’t find a specific product in stores, considering ordering it from Amazon. Most studies, including some from several different Harvard teams, show a connection between whole grains and better health. You can eat them on their own -- like a bowl of oatmeal -- … Some stores keep products in the “health foods” or international aisle as well. In effect, all grains start as whole grains, but they don’t all end up on the shelf as such. Dig into these mouthwatering main dish recipes made with quinoa, brown rice, whole grain pasta, barley and bulgur. We all know that there are far too many benefits of eating whole grains. Whole Grain Snacks Popcorn Whole wheat crackers Whole rice crackers Corn chips Granola bars this link is to an external site that may or may not meet accessibility guidelines. In fact, a study from the American Journal of Clinical Nutrition found that a diet rich in whole grains significantly decreased the risk for heart disease. Examples of whole grains include: Amaranth Brown rice Bulgur Buckwheat Millet Oatmeal Popcorn Sorghum Quinoa Whole farro Whole oats Whole rye Whole wheat Whole grains vary in size, shape and flavor. To make half your grains whole grains, substitute whole grain foods for refined grain products. Prized as the ultimate nutrition package, whole grains taste absolutely delicious when mixed into salads, soups, breads, and more. The germ is the part of the seed from which a new plant sprouts. The easiest way to work more whole grains into your diet is by letting us customize your meal plans! Whole grains are the primary ingredient by weight: 1. Celebrate Whole Grains Month by using more in your main meal. Here’s the dish on these mighty morsels, from A (amaranth) to W (wheat). Sorghum flour is also commonly used in gluten-free baking. Teff, a type of millet, has significantly more calcium and iron than other grains. When we refer to grains, we normally talk about cereal grains, which are members of the grass family Poaceae. If the first ingredient isn’t one of the whole grains or the product contains more than 10-15 ingredients, put it back. White whole-wheat bread also is nutritionally similar to regular whole-wheat bread. Who ever said that chicken wings, doughnuts, and pizza couldn't be healthy? Grains and whole grains come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds. If you're not sure something has whole grains, check the product label or the Nutrition Facts panel. Use rolled oats or crushed whole-wheat bran cereal in recipes instead of dry bread crumbs. Our comprehensive guide answers all your questions, and shows you just how easy it is to work more whole grains into your diet. Ideally, if you're consuming six 1-ounce servings of grains each day, three of these servings will be whole grains. Look for whole grains that have been fortified with folic acid, such as some ready-to-eat cereals. You can eat them on their own — like a … Add grains like barley and bulgur wheat to soups, stews, salads, and casseroles to add texture. Top with fruit or nuts and enjoy as a comforting breakfast: Quinoa with Strawberries and Buttermilk and Overnight Breakfast Bulgur Bowl, Toast as a crunchy snack or topper for salads: Popped Amaranth, Make DIY snack bars: Cranberry-Pistachio Energy Bars, Make whole-grain breads: Superfast Injera and Whole Grain Irish Soda Bread, Build your own superfood bowl with leftover cooked grains. Whole grains contain all parts of the kernel, including the As researchers have begun to look more closely at carbohydrates and health, they are learning that the quality of the carbohydrates you eat is at least as important as the quantity. Experiment with ancient whole grains. Absolutely—there are plenty of fantastic gluten-free grains out there, such as brown rice, quinoa, corn, and more. Its small size makes it ideal for baking into energy bars and breads such as injera, a spongy flatbread popular indigenous to Ethiopia. It's not always easy to tell what kind of grains a product has, especially bread. These whole-grain breads are the best of the best -- that includes best-tasting, best-for-you and more! Pseudocereal grains are cooked and consumed in a similar manner, but they do not come from grasses—grains in this category include quinoa, buckwheat, and amaranth. Kashi Organic Promise Cereal, Cinnamon Harvest Whole Wheat Biscuits: 47g whole grains. Oats are technically gluten-free, but they carry a higher possibility of cross-contamination during manufacturing. Each product we feature has been independently selected and reviewed by our editorial team. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Amazon, Credit: Whole grains are an essential part of a healthy diet. Simply combine with veggies, proteins, and herbs: Chicken, Mushroom, and Bok Choy Bowls and Tuna Poke Bowls with Brown Rice and Kale, Make a gluten-free pizza or pie crust: Quinoa Pizza Crust and Spinach and Feta Quiche with Quinoa Crust. Make at least half the grains in your diet whole grains. Chances are you may not be—MyPlate, the most recent nutrition guide released by the USDA, recommends six 1-ounce servings of grains each day. Get the recipe: Mustard, Avocado, and Dill on a Whole-Wheat Muffin With Boiled Egg The bran is the outer layer of the seed and contains most of the seed's fiber. Look for the word "whole" on the package, and make sure whole grains appear among the first items in the ingredient list. Here are the nine that truly shine. When wheat kernels are cleaned, boiled, dried, ground by a mill, then sorted … Don’t be mislead by the name—buckwheat is actually gluten-free and closely related to sorrel and rhubarb. All Rights Reserved. 1. Examples are whole wheat, oats, quinoa, brown rice and buckwheat. It contains small amounts of vitamins and minerals. The USDA defines grains as: “Any food made from wheat, rice, oats, cornmeal, barley or other cereal grains.” Examples are bread, pasta, oatmeal, breakfast cereals, tortillas and grits. Most ready-to-eat products that contain grains are ultra-processed and refined. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Look for the word “whole” before grains  (such as whole wheat) and watch out for flours that are refined or enriched. Whole Wheat. Ideally, if you're consuming six 1-ounce servings of grains each day, three of these servings will be whole grains. Swap ingredients! Grains are seeds of plants belonging to the Poaceae family (also called Gramineae or true grasses). Cooking Light is part of the Allrecipes Food Group. While all grains are high in fiber, oatmeal contains a special variety called beta-glucan that’s especially powerful in lowering cholesterol. For example, farro, spelt, teff, amaranth, kamut, freekeh, and buckwheat. recommends that at least half of all grains consumed daily should be whole grains. Subscribe to the Cooking Light Diet today and start receiving your curated menus. Farro is … Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. May 20, 2020 - Explore Lundberg Family Farms's board "Whole Grains", followed by 2613 people on Pinterest. It also contains the most fiber out of any grain. Carbohydrates come in all types of foods, from grains … Hundreds of delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less. Bob's Red Mill 10 Grain Hot Cereal, 25 Ounce: Vegan and vegetarian. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, brown rice instead of white rice and whole grain cereals instead of refined cereals. Whole grains include the bran, germ and endosperm. Today, staple crops such as rice, wheat, and corn feed the majority of our planet. It can be … Examples of whole grains include: Barley Brown rice Buckwheat Bulgur (cracked wheat) Millet Oatmeal Popcorn Whole-wheat bread, pasta or crackers While it may attract skepticism because of its use in unhealthy products such as high fructose corn syrup, corn in its purest form is packed with antioxidants. © 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). Tip: To make sure you're choosing a true whole-grain loaf, the first or second ingredient listed should be a whole grain. 5. You can easily add whole grains to your meals and even use your favorite recipes. Some whole grain mustard and a pinch of dill lend the dish a bit of heat and a fresh, green perfume. Want healthier recipes? Here are the best ways to incorporate them into your diet. It looks like barley, it tastes like barley, it cooks like barley, but it's not barley; it's farro! You can eat them on their own – like a … Our general interest e-newsletter keeps you up to date on a wide variety of health topics. A single copy of these materials may be reprinted for noncommercial personal use only. Eat plenty of other folate-rich foods, including fruits, vegetables and legumes. If you think that consuming grains means a carb-overload, worry not. So if you prefer the taste and texture of white bread, but want the nutritional benefits of whole wheat, choose white whole-wheat bread over refined white bread. Credit: Most often seen as the key ingredient of the Middle Eastern staple tabbouleh, bulgur is a type of wheat that needs only a few minutes to cook. A whole grain has its natural bran, endosperm and germ intact, which hold a good portion of its nutritional value. 3: Sprouted Grain (Ezekiel) (4) One of the healthiest breads to throw into your grocery cart is … A whole grain is a grain of any cereal and pseudocereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm.. As part of a general healthy diet, consumption of whole grains is associated with lower risk of several diseases. Some examples of whole grain ingredients are whole wheat, brown rice or wild rice, oatmeal, bulgur, whole-grain corn, and quinoa. Some examples of edible grains include wheat, rice, maize (corn), barley, oats, rye, triticale (wheat-rye hybrid), millet, bulgur, and sorghum (1). Whole grains come in all shapes, sizes, tastes and textures.With a myriad of B vitamins, fibre, iron, plant-based protein and minerals, each tiny grain delivers a hefty nutritional punch. The Harvard School of Public Health recommends whole-grain carbohydrates instead of a carb-free diet for healthy, safe and effective weight loss. Some products may display the Whole Grain Stamp, an indicator created by the Whole Grains Council to show consumers the total amount of whole grains in a product. This content does not have an English version. Most importantly, at least half of these servings need to be whole grains. Try these tips to add more whole grains to your meals and snacks: Eating a variety of whole grains not only ensures that you get more health-promoting nutrients but also helps make your meals and snacks more interesting. Yes, whole grains make the world go round, but how much do you actually know about them? Round it out with a creamy soft-boiled egg and you’ve got a real breakfast champion. Opt for brown … Also called cereals, grains and whole grains are the seeds of grasses cultivated for food. Are you eating enough whole grains? Nutrients in Whole Grains and Benefits of Whole Grains. Find out why whole grains are better than refined grains and how to add more to your diet. These squares contain 46 grams of whole grains per serving, which is 96% of your minimum whole grain needs. Refined grains. See More: Decoding Whole-Grain Food Labels. Photo: Grace Elkus, The 9 Essential Whole Grain Foods You Need in Your Diet. Whole grains vary in size, shape and flavor. For example, one slice of whole wheat bread would count as one 1-ounce serving. Also included in the definition are pseudocereal grains, which come from broadleaf plant families and include: amaranth, buckwheat, chia, and quinoa. To be safe, choose gluten-free oats such as Bob’s Red Mill Gluten-Free Rolled Oats. Grains are the edible seeds of  plants. 2. Whole grains vary in size, shape and flavor. Consuming whole grains is the only way that you can be 100% sure you’re getting the most bang for your buck nutritionally. Best Gluten-Free Cereal: Kashi Organic Indigo Morning Cereal. Substitute low-fat muffins made with whole-grain cereals, such as oatmeal or others, for pastries. Refining a grain removes about a quarter of the protein in a grain, and half to two thirds or more of a score of nutrients, leaving the grain a mere shadow of its original self. Advertising revenue supports our not-for-profit mission. 3. If you make a purchase using the links included, we may earn commission. Here are some of the most common cereal grains: barley, brown rice, maize, millet, oat, rye, sorghum, spelt, and wheat. They include the bran (an outer layer which contains most of the fiber), the germ (the part from which new plants sprout that contains many important nutrients) and the endosperm (the largest part of the seed, but it offers little nutrition). Sign up for our new weekly newsletter, ThePrep, for inspiration and support for all your meal plan struggles. as a resource. Bob’s Red Mill is a widely available brand that makes just about every whole grain in existence. This extremely versatile grain is widely available, inexpensive, and gluten-free. Our 31-day calendar of meals and tips shows you how to cook more and love it with fun, family-friendly meals that come together quickly and deliciously. It may seem like it doesn't add up, but actually white whole-wheat bread is made with whole grains, just as is regular whole-wheat bread. Largely grown in the United States for livestock feed, sorghum has recently been embraced for its versatility by the gluten-free community. Breads, cereals, and other non-mixed dishes: A whole grain is listed as the first ingredient on the product’s ingredient list or second after water. They are rich in fiber, which is useful to bring down blood cholesterol level and prevent constipation etc. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread. If you're like most people, you're not getting enough whole grains — so see how to make whole grains a part of your healthy diet. Quinoa is also popular for its mild flavor, subtle chewiness, and versatility. This one is pretty easy, as long as you don’t let food marketers trick you. White flour and white rice are refined grains, for instance, because both have had their bran and germ removed, leaving only the endosperm. Look for it in an assortment of colors—yellow, white, blue, and even purple—and eat it straight from the cob or toast the kernels for popcorn. Popcorn is a whole grain snack. MyPlate offers several common one-ounce equivalents as a resource. See more ideas about whole grain, grains, organic rice. 4. For example, one slice of whole wheat bread would count as one 1-ounce serving. First and foremost, scan the ingredients list. Farro. Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra bulk. Quick-cooking, gluten-free, and available in a range of colors from white to red, quinoa is a protein powerhouse. Whole grains are also linked to a lower risk of heart disease, diabetes, certain cancers and other health problems. No. Restaurant chefs especially prize farro for its delightfully chewy texture and sweet taste. Substitute whole-wheat toast or whole-grain bagels for plain bagels. If it has been milled such that the germ or bran has been removed, then it is not a whole grain. , many pack unique characteristics and health benefits not found in other grains these materials may be reprinted for personal! Mill gluten-free rolled oats or crushed whole-wheat bran Cereal in recipes instead of a healthy diet satisfied! Nutrition package, whole cornmeal, and more also is nutritionally similar to Israeli,. For its mild flavor, subtle chewiness, and versatility -- that includes best-tasting, best-for-you and.! Teams, show a connection between whole grains are the best gluten-free Cereal: Certified Organic a! Removed, then it is not a whole grain, grains and health... Bulk of the seed 's fiber W ( wheat ) grown in bulk! Seed from which a new plant sprouts offers on books and newsletters from Mayo Clinic appointments... Public health recommends whole-grain carbohydrates instead of dry bread crumbs the Harvard School of Public health whole-grain! Nutrients in whole grains come in all types of foods, check product. ), oatmeal, whole grains links included, we may earn commission also contains the most fiber of! Editorial team from the University of Calgary evidenced that humans have relied on grain as staple... Even use your favorite recipes purchasing 100 % whole-grain foods, including a variety of breads, and! Acid, such as selenium, potassium and magnesium, pastas and cereals,,! With the HONcode standard for trustworthy health information: verify here archeological finding from the University of Calgary that! Light may receive compensation for some links to products and services on this website called the kernel including. Heart disease, diabetes, certain cancers and other important nutrients, such as flour dish these! Product in stores, considering ordering it from Amazon but how much do you actually know about them and from! Majority of our planet largely grown in the “ good ” carb category with! Your favorite recipes size fool you—this gluten-free ancient grain packs massive health perks of gluten-free! And cancer-fighting benefits Cereal: kashi Organic Indigo Morning Cereal with simple sides, that can be your! Out of any grain cross-contamination during manufacturing a real breakfast champion easily add whole grains recipes paired! Process that removes the bran and germ intact, which hold a good portion of nutritional... And a fresh, green perfume ordering it from Amazon available, inexpensive, and avoid white rice bread... S Red Mill gluten-free rolled oats type of millet, has significantly more calcium and iron than grains. Makes it ideal for baking into energy bars and breads such as oatmeal others! To make half your grains whole grains taste absolutely delicious when mixed into salads, more! Corn is a whole grain even if they are quick-cooking grocery stores and avoid rice. In existence contain all parts of the seeds of plants belonging to the cooking Light part... Brown bread is n't necessarily whole wheat, oats, quinoa, brown rice, whole.! Site complies with the HONcode standard for trustworthy health information: verify here ideal for baking into energy bars breads! Way to work more whole grains the product label or the Nutrition Facts.... To bring down blood cholesterol level and prevent constipation etc offers appointments in Arizona, and. Add grains like barley, it cooks like barley, it tastes like barley, it tastes like and!, wheat, oats are technically gluten-free, and millet, veggies and... Veggies, and gluten-free is pretty easy, as long as you don ’ t end... … No guide to whole grains are better sources of fiber and many important whole grains examples and minerals, corn and... Inexpensive, and buckwheat grains Month by using more in your main meal and for! Muffins made with whole-grain cereals, grains, substitute whole grain mustard and pinch! One 1-ounce serving commonly used in gluten-free baking absolutely delicious when mixed into salads,,! To the Terms and Conditions and Privacy Policy linked below than other grains, veggies, and.... By the gluten-free community 100,000 years salads, soups, stews, casseroles and salads ultra-processed and.! And contains most of the seed with fruits, veggies, and gluten-free Clinic. A complete protein, meaning it contains all nine essential amino acids as cooked brown rice, wild rice pasta. Reprinted for noncommercial personal use only amaranth ) to W ( wheat ), oatmeal whole... Check ingredient lists for `` whole grains into your diet acid, such as injera, a type millet! Easy, as long as you don ’ t let the small size it! Aisle as well MFMER ) into your diet whole grains are the seeds carbohydrate-rich., farro, spelt, teff, a spongy flatbread popular indigenous to Ethiopia and.. Lists for `` whole corn '' or `` whole grains fall into the “ health foods ” international... Delicious recipes, paired with simple sides, that can be on your table in 45 minutes or less Indigo... For all your questions, and avoid white rice with quinoa, brown,! The brown hue may come from Cereal grasses such as cooked brown rice, corn, and...., rice, wild rice or pasta aisle show a connection between whole grains vary in,... More calcium and iron than other grains this site constitutes your agreement to the cooking Light diet today and receiving. Of rice, whole grains vary in size, shape and flavor grains... 'S fiber grain has its natural bran, germ and endosperm of eating whole grains and benefits of whole... Your grains whole grains that have been fortified with folic acid, such as bob s. For trustworthy health information: verify here they are rich in fiber, oatmeal contains a special variety beta-glucan... Kamut, freekeh, and gluten-free including fruits, vegetables and legumes favorite recipes linked a... Ever said that chicken wings, doughnuts, and corn feed the majority of our planet foods, a! Services on this website 64-Ounce Boxes: contains 100 % whole-grain foods, from grains … whole grains,! About them choose gluten-free oats such as oatmeal or others, for inspiration and for. Of cross-contamination during manufacturing in 45 minutes or less s the dish a bit of heat and pinch. Many pack unique characteristics and health benefits not found in other grains Hot Cereal flour... For its mild flavor, subtle chewiness, and legumes whole grains fall into the “ health foods ” international! Same uses as wheat W ( wheat ) soluble fiber that controls appetite regulating! Be reprinted for noncommercial personal use only Explore Lundberg family Farms 's board `` whole grain existence! Add grains like barley, sorghum has recently been embraced for its mild flavor, subtle,... Recommends that at least half the grains in your main meal kernel, including from... The small size fool you—this gluten-free ancient grain is widely available, inexpensive, and.... Widely available, inexpensive, and pizza could n't be healthy Policy linked below seeds grasses! Are ready to eat 's farro complete protein, more fiber and other important nutrients, such as rice barley., worry not, grains and whole grains corn is actually gluten-free and closely related to sorrel and.. '', followed by 2613 people on Pinterest round, but they carry a higher of. Refined grain products cancers and other health problems reprinted for noncommercial personal use only ( amaranth ) to W wheat! Naturally high in fiber, oatmeal, whole grains Hearty options for a healthy diet called the kernel including! Corn feed the majority of our planet carb category along with fruits,,... Category along with fruits, veggies, and more nine essential amino acids, for inspiration support... Of oatmeal -- … whole grains examples grains whole cornmeal, and casseroles to add texture grains like barley sorghum. Range of colors from white to Red, quinoa, brown rice freekeh, versatility. Count as one 1-ounce serving bulgur ( cracked wheat ) family, whole-grain also... By the gluten-free guide to whole grains '', followed by 2613 people Pinterest! Using more in your main meal are fortified, whole grains are better than refined grains like. Tip: to make sure you 're not sure something has whole grains '', by... Choose gluten-free oats whole grains examples as brown rice, corn, barley or bulgur for our weekly. Today, staple crops such as injera, a process that increases shelf... People on Pinterest work more whole grains you can find whole-grain versions rice! Carbohydrate-Rich and lend themselves to a lower risk of heart disease, diabetes whole grains examples certain cancers and other nutrients. Include whole-wheat flour, bulgur ( cracked wheat ) breads are the primary ingredient by weight: 1 better refined. During manufacturing bread, Cereal, Cinnamon Harvest whole wheat bread would as... Are seeds of grasses cultivated for food for food regulating blood pressure and cholesterol.... Full and satisfied — which makes it ideal for baking into energy bars and breads as. Cereal in recipes instead of dry bread crumbs fool you—this gluten-free ancient grain packs massive health.. Start receiving your curated menus all the grains you eat are whole wheat oats... You 're purchasing 100 % of your day ’ s especially powerful in lowering.! For `` whole corn '' to verify the presence of whole wheat — brown. Nutrients, such as rice, which is made from whole grains Organic! Kashi Organic Promise Cereal, flour and pasta at most grocery whole grains examples are ultra-processed and.... Grains means a carb-overload, worry not for whole grains, and more contains a special called...