The grain that uses 15X less water than rice

Grains remain a dietary staple worldwide, appearing in everything from bread and pasta to cereals and porridges. From the wheat fields of Mesopotamia to the rice paddies of Asia, grains have shaped diets, economies and agricultural practices for thousands of years. This vast array of choices, can be overwhelming if you don’t know what to look for. Lets explore the health benefits and resources needed for the 15 most consumed grains in the US.

In today’s issue:

• Early Adopters: Whole & specialty grains

• Health: Not all grains are created equal

• Environment: Common grains over-consume resources

• History: How ancient empires shaped our staples

• Industry: 15+ countries supply America with our grains

EARLY ADOPTERS

Early adopters recognize that choosing the right grain can have a significant impact on their quality of life. That’s why they opt for whole grains that not only provide energy, but also essential micronutrients. Among them, quinoa is the top choice, offering excellent health benefits—being naturally gluten-free and nutrient-dense—while also maintaining a low environmental footprint.

Amaranth & teff are popular choices if you intend to reinvent the age-old traditional of porridge. These grains require relatively low inputs and are among the most nutrient-dense options available. A great way to eat teff is by visiting an Ethiopian restaurant, where you can try injera, a traditional flatbread made with teff flour.

While many grains are widely accessible, wild rice is a specialty grains that early adopters actively seek out. This rice, grown by Indigenous communities along natural waterways, is an excellent way to support the farming of the only grain native to the US.

If none of these options suit your lifestyle, consider swapping common grains for healthier, more sustainable options:

1. Couscous → Millet

2. Rice (White) → Rice (Brown)

HEALTH

Not all grains are created equal

For those sensitive to gluten, selecting the right grain could mean the difference between feeling full and dealing with a host of digestive problems. In the US, ~6% of the population has a gluten intolerance, experiencing discomfort after consuming wheat, barley or rye. Fortunately, 60% of the grains we’re discussing are gluten-free including Amaranth, Brown Rice, Buckwheat, Millet, Oats, Quinoa, Teff, White Rice & Wild Rice.

Among the 15 most consumed grains, there are 16 micronutrients that provide over 15% per serving highlighted in the table below:

Several grains are more commonly enjoyed as porridge rather than a side dish. However, porridge fell out of style around 1900 when ready-to-eat cereals emerged, offering a more convenient alternative that appealed to a busier lifestyle. Nonetheless, grains used in porridge offer a nutrient-dense meals that few can rival as highlighted in the table below:

Grains are a well-known staple of a healthy diet, providing essential energy for the day ahead. Choosing the right grain can do even more—helping to combat chronic diseases:

• Quinoa - Lowers the risk of heart disease (2020).

• Amaranth - Reduces cholesterol levels (2007).

• Teff - Lowers the risk of colon, breast, liver & prostate cancers (2022).

• Oats - Reduce blood pressure (2021).

• Brown Rice - Lowers the risk of Type II Diabetes (2011).

Whats the big deal with “whole grains”?

All grains naturally contain 3 components: the bran, germ and endosperm. Whole grains retain all 3, making them richer in micronutrients without spiking your blood sugar. In contrast, refined grains undergo processing that removes the bran and germ, resulting in a softer texture, milder flavor, faster cooking time and lower cost. Since this removes nutrients, its a common practice to fortify these refined grains with various nutrients, often derived from compounds you wouldn’t expect in your food. These qualities make refined grains a key ingredient in processed foods like chips, cookies and crackers.

With so many options on the market, identifying whole grains can be challenging—but we’ve got you covered.

ENVIRONMENT

On average, producing 1 lb. of any grain, requires 840 gallons of water, 25 sq. ft. of land and 1 lb. of CO₂e. The resources involved in producing various grains are highlighted in the table below:

HISTORY

How ancient empires shaped our staples

Grains have been a cornerstone of civilizations across the globe, sustaining ancient empires and fueling their expansion. Whether it be the Mayans, Babylonians or Romans, each relied on specific grains to support their conquest. As these empires grew, so did the influence of their staple grains, spreading their cultivation and popularity—some earlier than others.

Origins in the Americas:

• Amaranth - Mexico thru Peru, 6000 BCE

• Quinoa - Peru, Bolivia, Ecuador & Columbia, 3000 BCE

• Wild Rice - Great Lakes (US), 1000 BCE

Origins in the Middle East:

• Barley - Turkey, 8000 BCE

• Farro - Turkey, 7000 BCE

• Oats - Turkey, 6000 BCE

• Spelt - Turkey, 5500 BCE

• Millet - Iran, 5000 BCE

• Bulgar - Syria, 4000 BCE

Origins in Southeast Asia:

• Rice - China, India, Thailand, 8000 BCE

• Buckwheat - Himalayas (China), 6000 BCE

Origins in Africa:

• Teff - Ethiopia & Eritrea, 2500 BCE

• Couscous - Morocco, Algeria, Tunisia & Libya, 1000 CE

Why does wild rice have such a rich American history?

Wild rice is the only popular grain that originated in the US, making it intertwined with the history of Indigenous Americans. This rice grows on freshwater lakes, rivers and wetlands near the Great Lakes in modern day Minnesota, Wisconsin, Michigan and some parts of Canada. Here is where the Ojibwe, Menominee, Sioux, Cree and Anishinaabe harvested wild rice with only a canoe and a of couple sticks.

Learn more about wild rice’s rich history with Indigenous Americans in the video below.

As Manifest Destiny drove millions of Americans westward, the wetlands that supported wild rice would be changed forever. The Swamp Land Acts (1849, 1850 & 1860) allowed states to drain 65 million acres of federally owned wetlands to make way for agriculture, logging and urban expansion. In just Minnesota, Wisconsin & Michigan—key regions where wild rice thrived—wetlands equivalent in size to South Carolina were drained:

1. Minnesota: 10 million acres

2. Wisconsin: 4.3 million acres

3. Michigan: 4 million acres

Without these wetlands wild rice hasn’t been the same, especially for the communities that rely on them. While indigenous-owned operations still harvest wild rice from natural waterways, most of the wild rice sold today is grown in paddy fields with strains selectively bred with white rice. This new grain doesn’t offer nearly as many nutrients as wild rice native to the US.

What influence did European colonists have on the globalization of grains?

The Spanish, during their conquest of South and Central America, played a significant role in promoting certain grains while limiting others. They introduced wheat and barley—grains favored in Europe— while banning indigenous grains like Amaranth and Quinoa, which were integral to local diets. These grains were also associated with pagan rituals, viewed as symbols of resistance to European culture.

INDUSTRY

15+ countries supply America with our grains

While we may be the best at advertising grain-rich foods, we are far from producing all the grains we consume. On average, the US only produces 35% of the 15 most consumed grains.

Do you really need to wash your grains before cooking?

Washing grains before cooking removes foreign particles & industrial chemicals introduced during farming and transportation. If grains are washed before they’re packaged, the absorbed water would reduce their shelf life, promote bacteria growth, & alter their texture, flavor and nutritional value. Instead, it’s left up to you to wash your grains and is typically the best hygiene to do so. In fact, washing whole grains removes phytic acid, making nutrients like iron and zinc more bioavailable.

TIGHT 5

• Lentils: Are technically a legume, even though they have similar uses to grains.

• NASA: Has approved Amaranth for astronauts because it is nutrient-dense and easy to cultivate in space.

• 25: pounds of white rice are eaten each year by each American.

• Couscous: Has the fastest cook time, taking only 5 minutes.

• Barley: Is the second most used grain in cattle feedlots due to its high fiber content.

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