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Rice is grown in over 100 countries and is a grain eaten by more people in the world than any other grain. In fact, three of the most populated regions of the world, China, India and Indonesia, are all rice based societies and it is their staple food. More than 40,000 different varieties of rice exist. Of these varieties, more than 100 varieties are grown worldwide. Some of the more popular rice varieties eaten in Australia include: Low GI White Rice (formerly known as Doongara rice or clever rice) a long grain rice that's uniquely developed and grown in Australia, with the benefit of having a lower glycemic index (GI) than regular rice. Basmati rice a very long, slim grain, which is very popular in Indian cuisine and often served alongside curry based dishes. It also has a lower GI than regular rice. Jasmine rice a very fragrant rice and originates from Thailand where it is used extensively in cooking, usually steamed. Arborio rice a much shorter and plump grain, it is typically used in Italian dishes like risotto. Brown rice a rice grain with the bran layer still intact. It can be cooked and eaten as it is and contains more nutrients in this form than white rice, which has had the outer bran layer and germ removed. Coloured rice black rice and red rice are now available in Australia as well as wild rice. To produce white rice the nutrient rich bran layer is removed. While white rice has lower levels of nutrients it still contains protein, vitamins, minerals and some fibre and is low in fat and salt. When enjoyed in moderate amounts, and as part of balanced meal, white rice makes a positive contribution to a healthy diet. Nutrition credentials of whole grain (brown) rice: Around 85% of the energy in rice comes from carbohydrate. After carbohydrate, protein is the second most abundant constituent of rice. Low in fat, with the small amount being mostly unsaturated. Rice bran is high in insoluble dietary fibre. Contains B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid. Contains vitamin E. Contains iron, zinc, magnesium, phosphorus and selenium (depending on the soil content of selenium). Contains small amounts of copper, manganese and calcium. High in potassium and low in sodium. Contains phytochemicals including phenolic acids, phytic acid, plant sterols and saponins. Gluten-free and the most non-allergenic of all grains. Low Glycemic Index brown rice is now available in most supermarkets. 1 cup of cooked brown rice contains 1278kJ, 3g fibre, 5.8g protein, 1.8mg zinc and 98mg magnesium.

Rye came into cultivation later than wheat, barley and oats and was not known to the ancient Egyptians and Greeks. It was the main grain used for bread-making in Northern Europe and Russia for many centuries. This is partly because it grows well in colder, harsher climates and partly because it was preferred by some people. Scandinavian countries such as Denmark, Norway and Sweden eat a variety of bread and crispbreads made from rye flour, although wheat products are becoming more popular. Rye contains less gluten than wheat flour, and this makes rye bread significantly denser. Traditional rye breads are made with a sourdough method so have a slightly sour taste when compared to wheat bread. Dark rye flour bread is all whole grain flour. Light rye grain bread is a mixture of whole grain rye flour and refined rye flour. Bread made wholly from rye flour is made in Germany and called pumpernickel. Rye is unique among grains for having a high level of fibre in its endosperm not just in its bran. As such, the glycemic index (GI) of rye products is generally lower than products made from wheat and most other grains. Nutrition credentials of whole grain rye: High in carbohydrate (mainly starch), with a lower GI than most other grains. Relatively high protein content (around 15%), with a higher lysine content than most other cereals. Contains a protein complex which forms gluten. Low in fat (most of which is unsaturated). High in potassium and low in sodium. Excellent source of dietary fibre. Rye has more soluble fibre than wheat, however, less is known about the effect of dietary fibre found in rye. Contains B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid. Contains vitamin E. Contains iron, zinc, magnesium, phosphorus and selenium (depending on the soil content of selenium). Contains small amounts of copper, manganese and calcium. Contains phytochemicals including lignans, phenolic acids, phytic acid, plant sterols and saponins.

Wheat is the most widely cultivated cereal crop in the world, with Australia being the eighth largest producer and fourth largest exporter of wheat in the world. Wheat has come to be a firm favourite grain because of the diversity it provides in culinary applications. Wheat Types Many different types of wheat grain exist, with two main types being eaten in Australia, namely bread wheat (Triticum aestivum vulgare) and durum wheat (Triticum turgidum durum). The durum variety is used in the manufacture of pasta while the other type is used to produce most other wheat-based foods. Bread wheat in Australia is typically white and does not have the red colour, which typifies most bread wheat grown in the northern hemisphere. Bread wheat is described as hardâ or soft according to its protein content. Hard wheat has more protein, including more gluten, which makes it purposeful to bake bread, while soft wheat has a much lower protein content, which when milled produces cake flour for sweet biscuits and cakes. Aside from bread wheat and durum, other types of wheat include spelt, emmer, einkorn and kamut. These wheat varieties are commonly referred to as ancient grains and are increasingly being used in the manufacture of niche wheat-based food products. Spelt is higher in protein than common wheat and can be used in place of common wheat in most recipes. Spelt does contain gluten and should not be consumed by people who need to avoid gluten as a consequence of medically diagnosed coeliac disease. Emmer, otherwise known as farro or grano farro, is staging a comeback as a gourmet ingredient, with good amounts of antioxidants. Einkorn is prized for having a high protein content and the highest level of lutein among wheat species. Kamut is an heirloom grain originating from Egypt which is higher in protein and contains more vitamin E than common wheat.

Oats are the fourth largest grain crop produced in Australia. Oats almost never have their bran and germ removed in processing so most food products containing oats, oat flour or oatmeal as an ingredient contain wholegrain oats. Oats are naturally rich in beta-glucan a soluble fibre found in the bran and endosperm layer of the oat grain. Beta-glucan has been shown to improve blood glucose control after a meal and improves insulin responses as well as decrease cholesterol levels. More recent research indicates oats contain avenanthramides a unique phytochemical that has been shown to help protect blood vessels from the damaging effects of LDL-cholesterol. Nutrition credentials of whole grain oats: High in carbohydrates (mainly starch). The protein content is higher than other cereals, at around 14%. High in soluble dietary fibre, specifically beta-glucan found mainly in the aleurone and subaleurone layers. The fat content is the highest of all grains (7-8%), with fat contained in the endosperm and the germ. The fat is mostly unsaturated. The starchy endosperm of the oat grain contains more fat and protein than other cereal grain. High in potassium and low in sodium. Contains B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid. Contains vitamin E. Contains iron, zinc, magnesium, phosphorus and selenium (depending on the soil content of selenium). Contains small amounts of copper, manganese and calcium. Contains phytochemicals including lignans, phenolic acids (such as ferrulic and caffeic acids), phytic acid, plant sterols and saponins.

Not belonging to the Poaceae botanical family, buckwheat is not classified as a true grain, but rather a pseudo-cereal. Its nutritional profile, nutty flavour, appearance and culinary applications have led it to be commonly referred to as a grain. Buckwheat has played an important role in diets around the world, mainly in Asia and Eastern Europe for around 8,000 years. It is neither a grain popular with bucks or a relative of wheat, but rather, its seeds so closely resemble the much larger seeds of the beech tree that the plant has been called beech wheat, or buckwheat, ever since. Nutrition credentials of buckwheat: High in protein (13-15%), second highest only to oats, and rich in the amino acid lysine. Rich in carbohydrates (mainly starch). Rich in polyunsaturated essential fatty acids, such as linoleic acid. Contains vitamins B1, C and E. Contains higher levels of zinc, copper, and manganese than other cereal grains, and the bioavailability of these minerals is also quite high. High in soluble fibre. Provides a potential source of resistant starch, as certain treatments of buckwheat starch or foods containing buckwheat increase the amount of retrograded, non-digestible starch. A rich source of polyphenol compounds. Contains rutin, a bioflavonoid thought to help control blood pressure and possess anti-inflammatory and anti-carcinogenic properties. Gluten free.

Sorghum is related to sugar cane and to millet and is called Great Millet in some areas of West Africa. It is an important staple food of the upland, drier parts of Africa and India where no other cereal can successfully be raised. Sorghum is able to grow in soils that are quite poorly nourished, with an unreliable water supply. Different varieties of sorghum range in colour from white and pale yellow to deep red, purple and brown. Sorghum is the third largest crop produced in Australia. It is produced primarily in the northern growing region of Australia with an average annual production of over 2 million tonnes. Nutrition credentials of wholegrain sorghum: Rich in carbohydrates (mainly starch). Moderate protein content, but low in lysine. Low in fat, most of which is unsaturated. A good source of dietary fibre. High in potassium and low in sodium. Gluten free. Contains B-group vitamins such as thiamin, riboflavin, niacin, vitamin B6 (pyridoxine), folate and pantothenic acid. Contains vitamin E. Contains iron, zinc, magnesium, phosphorus and selenium (depending on the soil content of selenium). Contains small amounts of copper, manganese and calcium. Contains phytochemicals including lignans, phenolic acids, phytic acid, plant sterols and saponins.