" Why do you spend money for what is not bread, 
and your wages for what does not satisfy? 
Listen diligently to Me, and eat what is good…"
Isaiah 55:2

CHAPTER TWO 

I have never heard of a grain called millet. 

The types of grains consumed are geographically and culturally determined. We tend to eat what mom and dad ate and that was usually dependant upon what was available in their "neck of the wood's". I grew upon on eggs, biscuits and gravy, with bacon or sausage in the morning, corn bread, fried potatoes and pinto beans with iced tea for lunch and pinto beans or black-eyed peas, mashed or fried potatoes, corn bread, chicken, squirrel or rabbit and gravy at night...and of course wild greens in the spring.

Every continent and culture has a most favored grain. Rice is the predominate grain in the Far East, wheat and corn are enjoyed in the Americas, oats and rye are preferred in northeastern Europe, millet and sorghum in Africa, with wheat and barley consumption extending from India to the Atlantic.

I never heard of grains like amaranth, millet, bulgur wheat, wild rice, quinoa
or much of anything else. White "bleached" wheat flour was only used for biscuits and gravy with the flour sacks made into dresses and quilts. White bread or "store bought " bread was the delicacy that only grandpa could eat "because he had ulcers". The "only" bread was corn bread!

When I moved to Washington, no one there had ever heard of corn bread and milk, or biscuits and gravy. Wild rice and whole wheat breads with oats or sesame seeds and even strange things like bagels and soft pretzels were eaten. I remember telling Dr. Elias Tombropolous, my biochemistry, lung-lipid, mentor, that I loved corn bread and milk. He was flabbergasted! "Only pigs eat corn in Greece!" I believe that he was from the "upper class" and was probably not speaking for all Greeks.

Grains, and their breads, have been the staple food since man first "tilled the ground". Genesis 4:2.  Jacob sent his sons to Egypt to buy corn. Genesis 42:1 On their second trip to Egypt they brought with them fruits, honey, almonds and nuts (sounds like a "health food candy bar") and returned home with corn, bread and meat. Genesis 45:23.  Bread, was "broken" in friendship and unleavened bread was, and still is, eaten at the "Passover" meal.

What makes grains so special? They are easily stored, are a rich source of carbohydrates and fiber and offer support for the other foods in protein, fat, vitamins and minerals. Grains, in fact, all vegetables contain absolutely no cholesterol. Grains can also be planted and yield "a hundred fold" return.  

Grains are a cost-effective and low labor-intensive way of obtaining essential nutrients, including the high-octane body fuel, starch. They can be "shot from cannons", boxed and eaten as puffed wheat and puffed rice. Although there might be more nutritious cereal choices, when eaten with honey, nuts, banana and soy milk, do provide a well-balanced breakfast, much better than sugar smacks or toast and coffee! There is more truth than you might think to the statement, "feeling his oats". I remember raising racing quarter horses and the effect that oats, added to their hay, had on their already frisky behavior.

Whole grain consumption has dramatically declined in the industrialized Nations over the last century, but grains are still the most important food source in the Third World countries. Carbohydrates, represent the major source of food energy, almost 80% of the total calories and almost 90% of the protein intake in underdeveloped countries, compared to only 50% of the total calories in the industrialized countries[1], even with our high consumption of sodas, pastas, pizzas and bread.

The primary difference between carbohydrate consumption, in the under developed nations, and the industrialized nations, is the type of carbohydrate consumed. Complex carbohydrates, found in whole grains, versus the simple sugar, sucrose, found in candies and sodas. Sucrose, table sugar, is believed to contribute almost 20% of the total calories in the American diet.[2]

Even the quality of refined and "enriched' flours, used in pizzas and "store bought" white breads, pales in comparison to the dietary value of whole grains consumed in other countries. What most consumers purchase or consider to be whole wheat bread is the same bread as white bread with coloring added to make it brown The negative health impact of refined flours and table sugars and their relationship between preventable disease, will be addressed later.

Pastas, pizza, pita, pound cake, hush puppies or rice patties! No matter where you go, the grains are there, as a primary source of energy yielding carbohydrates, called starches.  The actual amount of complex carbohydrate contained in these bread products varies greatly and so does their health benefits when compared to whole grains.

"And God said, See, I have given you every plant yielding seed that is on the face of all the land", Genesis 1:19 for food. Grains are technically grass seeds, but for simplicities sake, we will separate them into seeds that are typically called cereal grains and are generally used to make flours for bread or cooked and eaten like rice, oats, barley, and millet versus the seeds that we eat, as such, or add to the breads, whole, like pumpkin and sesame.

I remember when the base of the "food pyramid" was comprised of meat, fish, poultry and dairy products. Grains have usurped that position as the proposed primary source of complex carbohydrates and fiber. This is a great first step in reducing our over consumption of flesh, but I believe that grains, fruits, and vegetables should share the number one spot with leanings toward more raw green than grain, whenever possible, and approximately 83% of the total calories consumed should come from complex carbohydrates.

This is the best place to introduce "carbohydrates" or as they are technically called, starches. Carbohydrates, are the primary constituent of cereal grains, approximately 70%. Grains are also a good source of protein, 8 to 15%, and a major resource for dietary fiber, vitamins, minerals and other important trace elements. Fruits, vegetables, legumes and nuts also provide carbohydrates, but their "key" health contribution will be discussed with them, in other chapters.

All carbohydrates, complex or simple, do one primary thing; supply direct energy for the brain, muscles, central nervous system and other vital organs in the form of glucose, the monosaccharide sugar commonly known as blood sugar. It is also found rather abundantly in nature with high concentrations in honey and ripe grapes. The brain uses glucose, almost exclusively, as its source of energy and with a metabolic rate 7.5 times greater than other tissue uses 15% of our blood sugar, even though it is only 2% of our body's mass[3]. It has been estimated that the central nervous system alone uses about 140 grams, or about 9 tablespoons of blood sugar, a day.[4] We need lots of energy producing food!

Metabolized starches, as glucose, provide the fuel not only for our body, but for the intracellular machinery as well. We are not supposed to get our energy from proteins, fat and sucrose (table sugar), found in sodas and candies. That is the role of grains, vegetables and fruits. As soon as the correct foods are consumed, in the proper amounts, the body can utilize them the way God purposed. Proteins, fat and sugar can all be used to supply energy and if there is an abundance of these unintended sources of energy, they are converted into fat and stored in "unwanted places". 

The body's response to carbohydrates differ in the way they are introduced into the blood stream, either producing very rapid spikes in blood sugar levels, and countered insulin release, when consumed as the simple carbohydrate, sucrose-table sugar, or as a steady trickling from complex cereal grain carbohydrates requiring little pancreatic effort. It is this incessant blood sugar spiking and insulin response that drives our blood sugar levels down, making us crave another candy bar or soda pop, to get the sugar levels back up that exhausts the insulin producing cells, in our pancreas, which appears to have a causal relationship to adult onset diabetes.[5]

Complex carbohydrates are chemically defined as polysaccharides or "many simple sugars". Raffinose is a trisaccharide (three sugars) found in beans, beets and potatoes. Stachyose is a tetrasaccharide (four sugars) found in the same and many more vegetables. In fact, these molecular chains of simple sugars can be strung together by the hundreds of thousands and provide our foods with their unique flavor, texture and color. Starches and fiber are the two most dietary significant complex carbohydrates.

The complex carbohydrates, in grains, are digested much slower[6] and contain nutrients that complement their intake, unlike simple sugars that are absorbed "as is" and are devoid of nutrient value, robbing our bodies endogenous pool of vitamins, minerals and other co-factors essential for metabolism and good health.

The average American gets only 36% of their carbohydrates from grain sources, primarily as refined flours, compared to 40% from sugars and sweeteners, 7% from fruits, 6% from dairy products, 5% from potatoes, 4% from vegetables and only 2% from legumes and nuts.[7] All carbohydrates are not equal in nutritive value and the 40% obtained from simple sugars and sweeteners is at least 35% too high!

Starches are the "digestible" polysaccharides from which we get our fuel. However, the starches in some grains, rice, and most beans are encapsulated by an indigestible cellulose coating, requiring them to be cooked or sprouted in order for them to be digested by humans. The word starch, unfortunately, is generally associated with potatoes and pastas and getting fat. This misconception is part of the "faddish", high protein nonsense. There are only 145 calories in a medium sized potato with about 2 tenths of a gram of fat. That means that you would have to eat 60 potatoes to equal the amount of fat in one tablespoon of butter or if you add 1 tablespoon of butter to the baked potato, calories jump from 145 to 247 with an extra 12 grams of fat.[8]

Starchy foods are not more fattening than proteins, in fact ounce for ounce, they contain the slightly less calories and should be a part of every weight control program. Since starchy foods are 8-15% fiber there is actually less calories per ounce when compared to meat, which has no fiber, and even less when compared to table sugar. Complex carbohydrate intake is far superior as a source of energy than proteins or simple carbohydrates because the latter two sources produce far greater negative health consequences with over consumption. 

Using carbohydrates as an energy source, instead of proteins, spares the proteins from being used for energy, allowing them to be directed to their designed function of tissue building and repair. Carbohydrates are vital in the metabolism or conversion of fat into glucose. If the body breaks down proteins to supply glucose for energy, it will resort to an alternative fuel source derived from the partial burning of fatty acids, called ketones and use them as a glucose substitute. If fat continues to be burned, without carbohydrates present, a toxic, condition results, called ketosis. (Your urine and breath smell like finger-nail polish remover, acetone) This is one of the problems with a high-protein or ketogenic diet and a starvation diet[9].

As a general rule, the simpler the carbohydrate, the more rapid and pronounced is its effect on our body's natural blood sugar regulatory system. There are some exceptions noted in the way or body tolerates different sources of simple carbohydrates, as well as an enhanced effect observed when simple sugars are combined with high fat or salt intake.[10] Scientists question the validity of the glycemic index, a comparison to the body's response to pure glucose, of complex carbohydrates because the glycemic index varies considerably from grain to grain. There is, however, little disagreement that candies, soda pops and processed cereals are far more provocative and deleterious in their physiologic impact.

Consumption of simple sugars, especially sucrose, table sugar, has been implicated in elevated cholesterol[11], blood triglycerides[12], increased fat deposition compared to starch[13], decrease cognitive or intellectual function, especially in children[14], increase blood uric acid levels-an indicator of heart disease[15], increased severity in PMS symptoms in college girls[16], elevated blood pressure[17] and the most obvious of all, tooth decay that affect 95% of all children in the U.S. and leaves 55% of the population "toothless" by age 55.[18]

There is also a concern that high blood sugar levels combine with the cholesterol carrying Low Density Lipoproteins to cause the oxidation of LDL, called "glycated LDL," which damages the lining of the blood vessel walls stimulating atherosclerosis and increases the risk of heart disease.[19]

Regardless of how simple carbohydrates or sugar intake is analyzed, from hyperactivity to lethargic obesity, the research and literature is decisive, we need a dramatic shift in our present eating habits, away from white processed flour bread, chips, candies, and soda over-consumption towards eating whole grains, natural foods and drinks that can be called "good for you".

Fiber has surfaced as the singular most looked at and discussed, missing dietary component, in the typical American diet. Fiber, as we understand it today, is a complex group of entities, rather than a single indigestible substance. Dietary fiber is mainly derived from the indigestible polysaccharides found in plant cell walls such as, cellulose, hemicellulose, beta-glucans and pectin, as well as the gums, mucilages, and algal polysaccharides. Intestinal bacteria use these indigestible celluloses to produce vitamin B12 and vitamin K for us.[20] Lignin is a noncarbohydrate form of dietary fiber. Pentoses and some carbohydrate-related compounds are present in smaller amounts in certain complex carbohydrates.

The nature and quantity of these various insoluble constituents differ from plant to plant and in their physiologic function, for example, the pentoses, found in high concentration in cereal grains possess the greatest ability to increase fecal bulk and softness,[21] whereas lignins have been shown to bind bile acids, while pectins reduce blood lipids.[22]

The enzymes in the human gastrointestinal tract, unlike cattle, cannot digest insoluble fiber. Fiber provides mass to the stool, helping to ease elimination. The fiber absorbs water and helps to enlarge and soften the stool, requiring less pressure to expel the stool, thus reducing hemorrhoids[23]. By increasing fecal bulk and decreasing intestinal transit time, insoluble fiber also decreases the risk for diverticulosis, a condition in which small pouches form outside of the intestinal wall and may become infected.[24]

Increased fecal bulk from dietary fiber seems to have a protective influence on the incidence of colon cancer by diluting the fecal bacterial metabolites that appear to be carcinogens,[25] by exerting a positive influence on the pH (acidity) of the bowels and controlling bacterial conversion of bile acids into carcinogens,[26] additionally the increased fecal flow will decrease carcinogenic contact with the intestinal mucosa.

Fiber-rich foods appear to have a protective action against the formation of gallstones. Gallstones are very rare in wild animals, but have been experimentally induced by a fiber-depleted diet. When fiber was added, the animals no longer developed gallstones.[27] It is now recognized that simple sugars are detrimental to diabetics, whereas, complex carbohydrates, with their full complement of fiber, are beneficial in their influence on glucose tolerance curves.[28] The implication that dietary fiber aids in the reduction of Ischemic Heart Disease is clouded by the fact that geographic low incidence rates of IHD also have a decreased fat consumption. A 20-year study of men in London, however, implicated smoking as the greatest risk factor for IHD, but that cereal grain fiber was the strongest protective factor.[29]

There is an "enzyme craze" in this country. I do believe in supplementing with enzymes, but I think that using enzymes for the purpose of digesting "indigestible fiber" is self-defeating and contrary to good health practices. There is a reason that God left the enzymes out of our system that digest certain carbohydrates. Without the bulk and retention properties of indigestible fibers present in our feces, the health impact is the same as having no fiber.

The decreased fecal volume 80-120 grams/day of Western Man and prolonged intestinal transit time of over 72 hours compared to the 300-500 grams/day fecal volume and under 40 hours transit time of the Third World countries, is obviously diet/fiber related.[30] The increased intestinal retention of the waste products of putrefaction, from meats and animal fats, with prolonged exposure of the intestinal mucosa to their toxins and carcinogens is responsible for the emergence and prevalence of many disease states.

The graph below clearly illustrates the reasons for the development of most of the "diseases of Western Man", severe reduction in fiber intake and dramatic increase in animal fat and sugar consumption. Simple carbohydrates, as sucrose has increased 400%, with animal fat consumption increasing 320%, while the beneficial complex carbohydrate intake has decreased 245%. The preventable diseases that affect this Nation are directly related to the dietary shifts seen below

The recommended daily fiber intake of 20-30 grams, by the USDA or any other authority is absolutely ridiculous! It is my contention that if you listen to what the government is telling you about health and disease, you will get sick, stay sick, die a preventable death, or be physically and financially dependent upon a confused and inept health-care delivery system.

The typical American diet is substantially lacking in nutritive value as well insufficient fiber to infer any reasonable assumption of being "adequate" for good health. The latest USDA Food Intake Survey of 1994-96 reports that women eat, on average, only fourteen grams of fiber a day, well short of the 20-30 grams the USDA recommends of this disease preventing, cancer-fighting whole-grain component. And that only 38% of all Americans meet the even the very low Recommended Daily Allowance of 6-11 daily servings of bread, cereal, rice or pasta with only 15% of American women consuming adequate amounts of whole grain foods.

The FDA ruling of July 8, 1999, allows, "enriched" cereal grain products, with at least 51% whole grain and 2.8 grams of fiber in a fifty-gram serving, to say "healthy" and "rich in whole grain." Apparently, all it takes is money to legally deceive consumers! What should be required, by the FDA is, for the manufacturer to tell us whether or not the added "fiber" is sawdust and what the nutritive value of the other 49% is.

The only way to thwart the marketing "hype" that sells, using words like "healthy", "rich in whole grain", "low-fat", "low cholesterol", "low sodium" and "fat-free" is to learn and understand what is good for you and what is not...and the truth isn't going to be found on any product label. It is found in His written instruction manual for quality life...the Bible.

Simple carbohydrates are organic compounds called sugars that usually taste sweet and can be easily and rapidly digested or absorbed "as is". The two main forms of simple carbohydrates are monosaccharides and disaccharides. The truly "empty" calorie versions are primarily man-made and used to addictively excite our taste buds and produce "sugar highs". Sucrose or table sugar is the one found in sodas, cookies, cakes, and candies. 

Monosaccharides contain one sugar unit and are the most basic and easily digested carbohydrates. Glucose is the most simple "one unit" sugar and is the type, used by the body for energy. Consumption of glucose is never necessary, it is the end product of digestion or metabolism of almost every food. Fructose is the very simple "one unit" of fruit sugar. Galactose is "one unit" of a simple sugar that comes from the digestion of the "milk sugar" lactose, and is found not only in milk, but in certain pectins, gums, and mucilages.  

Disaccharides are two monosaccharides sugar units, linked together. Maltose is two glucose units linked together and is found in germinating grains and used to produce beer and whiskey. Sucrose (table sugar), is the linking together of glucose and fructose and comes from sugar cane and beets. It is also the "very sweet" fruit sugar, found in very ripe fruits, berries, honey, maple sap and certain vegetables. The Bible even cautions us about excessive consumption of these sugars, "It is not good to eat much honey." Proverbs 25:27

The adverse effects of sucrose on human and animal physiology is well documented and well referenced. It should be avoided because there is "no food value", meaning that it is devoid of other nutrients, whereas, if the sucrose portion is consumed by eating fruits then vitamins, minerals and other co-factors are present preventing the "empty calorie" effect   Lactose or "milk sugar" is the combination of galactose and glucose. It is this sugar, found in milk, that is not tolerated by much of the world's population, especially those of Middle Eastern, Asian or African descent, genetically lacking the enzyme lactase, needed to digest milk sugar. 

Remember the billboard ads that read, "every body needs milk", well they had to change the wording, slightly, because over 50% of the worlds population is lactose intolerant[31]. This does not account for the other allergic reactions that affect us. Milk has a high animal fat content, and about 25% of the calories come from just the milk sugar, lactose, not to mention other contaminants and harmful chemicals trapped in the fats during homogenization and absorbed.

It is the homogenization process that causes xanthine oxidase to be trapped in the fat globules that is a contributor to arterial plaguing. I am an ex-"milkoholic" and although not a proponent of drinking milk, even if tolerated, cannot imagine eating a brownie without it. Some would argue that fat-free, 2% or lactose free milk is acceptable. The Bible does mention milk as food, but it is believed to be goat's milk, which is more similar to human milk than cow's milk. "You shall have enough goat's milk for your food, for the food of your household, and the nourishment of your maidservants." Proverbs 27:27. The Bible also admonishes cooking meats in it. "You shall not boil a young goat in its mothers milk." Deuteronomy 14:21

This does not appear to be a law of separation of meats and milk, but rather that bacterial proliferation during the cooking process may cause sickness. There seems to be some distinction made between the use of cow's milk as curdled milk products and the drinking goat's milk. "Curds from the cattle, and milk from the flock…"Deuteronomy 32:14.  The use of fresh raw milk would certainly be a better choice, but has, for all retail purposes, been lobbied out of existence. The diseases and dangers of drinking milk will be discussed later.

The disaccharides, maltose, lactose and sucrose are the carbohydrates that need to be consumed prudently. Most of the negative health risks associated with carbohydrate consumption fall into this group. Milk, alcoholic beverages, candies, sodas and certain ripe fruits contain very high concentrations of these simple carbohydrates.  For example, if you drink a soda   full of sugar, glucose will enter the bloodstream at a rate of approximately 30 calories per minute whereas the more complex cereal grain or legume carbohydrates are digested more slowly, so glucose enters the bloodstream at a rate of only 2 calories per minute. 

The disaccharides may not necessarily "bad for you," but their consumption certainly needs to be controlled. Controlled, does not mean 6 glasses of milk, beer or sodas a day instead of the usual 10! Occasional periods of excessive or over-consumption of any food or drink can be tolerated by the body, if there co-exists a nutritionally balanced and health purposed life-style. The average consumption of sodas in America, is over 40 gallons plus 12.2 gallons of "diet" colas, for every man, woman and child.[32]  This means that the average American consumes over 64,000 calories just from soft drinks.[33] That’s a whooping 18.3 pounds of unnecessary fat per year just from soda pop! The toxicity of milk, alcohol and sugar will be discussed in the Chapter about toxins.

Digestion of complex carbohydrates found in grains, begins with cooking that softens the protective cellulose covering. Chewing helps release the starch bundles that mix with saliva and the enzyme ptyalin (alpha-amylase), secreted by the parotid glands. This enzyme turns the starch into the disaccharides, maltose and isomaltose. Usually the food is chewed so little that no more than 3% of the starches are hydrolyzed. An experiment that you can easily do, is to put a small amount of rolled oats in your mouth and start chewing. The more you chew, the sweeter it becomes even to the point of tasting like sugar.

The action of ptyalin may continue in the stomach for a few hours, but longer chewing of foods is still preferable. The action of salivary amylase, is blocked by the acid secreted by the stomach (this is compounded by the ingestion of meat) and only about 30-40% of the starches will be broken down into maltose and isomaltose. However, once the starches enter the small intestines the remaining starches are converted by pancreatic amylase into maltose and isomaltose. As they come in contact with the brush borders of the intestinal lining that contain the enzymes lactase, sucrase, maltase, and isomaltase, they are further digested into their respective monosaccharides and glucose. Thus the end products of carbohydrate digestion are monosaccharides and indigestible fibers.[34]

Lets, hypothetically, follow three glucose molecules into the blood to illustrate how they are dealt with. The first one gets absorbed through the intestinal membrane by a sodium co-transport mechanism[35] and then into the "hungry cell", is oxidized or metabolically transformed and converted into energy, needed by the cell and excreted, so to speak, as water and carbon dioxide. This one did good and served its purpose in the intracellular path of life. The total circulating blood glucose can supply the body's energy needs for only about 2 or 3 minutes.

The second glucose molecule wasn't needed for energy, so the liver converted it into glycogen, a polysaccharide that is the "storage bundle" for glucose. It could have been converted, by the muscle, into glycogen for muscle storage and later reconverted into glucose to be used by the muscle for energy, either aerobically (using oxygen required by cellular mitochondria) or if the oxygen supply is low or absent, anaerobically (producing lactic acid that makes our muscle sore when we exercise). However, glycogen stored in the liver can be immediately released as glucose to supple energy anywhere in the body. Glycogen reserves in the liver are estimated to be able to supple direct energy to the body for approximately 20 minutes. The second molecule is now ready and waiting to be used just like the first glucose molecule, assuming that a soda pop isn't consumed as soon as the blood sugar level drops. 

The third glucose molecule wasn't needed right away and the liver storage facility was full so it got converted, by the liver, to a fatty acid, and shipped off to the adipose, (fat), long-term storage facility. There it sits, and waits, and waits, for the body to do enough exercise, to use up all the glycogen reserves in the liver, so it can be converted back into its old self and used to make energy, or gets "fatnapped" by the liposuction probe. A very large percentage of the carbohydrates, proteins and fats, consumed by Americans, end up in these "long-term" storage facilities.

The American dietary issue is compounded by the fact that there is so little energy expended compared to energy consumed, that the fat stores are over flowing, with new shipments of fat being received, not just with the main meals, but with every snack and drink. And to make matters worse, there is no substance to the food, no fiber, few vitamins and even fewer minerals, just rapid fat-producing, health destroying, processed grains with flesh proteins, lots of animal fat, and sugar filled sodas resulting in a malnutrition state of over nourishment.

A study published in the American Journal of Clinical Nutrition in 1999 involving 75,521 women between the ages of 38 and 63 showed that whole grain consumption reduces the risk of heart disease. These women were tracked by detailed dietary questionnaires, three times over a 10-year period, and the women who consumed the most whole grains--nearly three servings a day--had more than a 30% lower risk of heart disease than the women who consumed less than one serving a day. High fiber content and increased nutritional value and content of unrefined whole grain versus refined flour were significantly suspect. The following foods were shown to be especially protective, whole-grain breakfast cereals, brown rice, popcorn, and bran.

Cereal grain kernels are structurally composed of three components, the bran, the endosperm and the germ. The nutritive value of each part varies between grains, but they basically reflect the composition of wheat illustrated below with the notable differences discussed with each grain.

The bran or outer layer of the grain makes up about 10% to 15% of the kernel. It is made of tissues high in fiber to protect the kernel and also digestive proteins that help digest starch. It is the main source of fiber and is rich in B vitamins and minerals. 

The endosperm is 82% to 85% of the kernels total weight. Starch makes up roughly 70 percent of the endosperm, protein 8 percent or more, and oils and fiber the remaining portion. The endosperm begins as the food source for the embryonic plant and becomes the material we commonly call flour. 

The germ, embryo, will grow into a new wheat plant if the kernel is planted, but is only 2% to 3% of the grain and is considered to be the most nutritional part. It is an excellent source of B vitamins and vitamin E, minerals, amino acids and invaluable trace elements such as chromium, manganese and selenium. The germ also contains a small amount of protein. 

Four different types of protein are found in a wheat kernel - albumins, globulins, gliadins and glutenins. Albumins and globulins are water and salt-water soluble proteins, are "biologically active", and are responsible for starch breakdown and other enzymatic activity.

Gliadins and glutenins are storage proteins and are collectively referred to as gluten. These are the proteins that we commonly associate with wheat flour, rye, barley, gluten sensitivity. There are similar proteins, in other grains, that can produce allergic reactions in certain hypersensitive individuals with problems of malabsorption, generally called "sprue". It is idiopathic sprue, Celiac disease (in children), or gluten enteropathy[36], and dermatitis herpetiformis, which is commonly referred to as Celiac disease of the skin. There appears to be a genetic problem that predisposes hypersensitivities to certain cereal grain protein components, either similar to the inability of certain individuals to digest the milk sugar, lactose, or as over-reactions specific to the allergic response mechanisms of these "foreign proteins".

Celiac disease, which is a children's sprue, is used almost interchangeably with gluten enteropathy and gluten intolerance. There are differences, but for the sake of simplicity when celiac disease is mentioned I will be referring to the reaction of glutens in adults and children. It is not a disease, but an apparent autoimmune disorder caused by an over-reaction to the protein peptide, gliadin, found in wheat, rye, and barley resulting in the body's white blood cells (T-lymphocytes) destroying intestinal brush cells causing malabsorption of various nutrients. It appears that only genetically susceptible individuals with certain HLA haptotypes develop the disorder and when the grains are removed from the diet, total remission occurs[37].

It is estimated to affect approximately 1 out of every 250-400 Americans[38] with varying symptoms. It is most prevalent in young children and often accompanies lactose intolerance, the inability to digest the milk sugar, lactose. I am of the opinion that different treatment approaches may prove more effective than just the removal of gluten from the diet. It is true that is destruction of the absorbing villi in mild cases and total destruction of the villi in severe cases, but these changes are also noted with other malabsorption/sprue stressors.

All malabsorption caused by inflammatory destruction of the absorbing enterocytes and their villi, may initially, be more related to improper and ineffective digestion of proteins and other foods that precipitate or mediate the allergin-reagin reaction and its sequelae. The physiology of the gastrointestinal tract is very complex and interactive, with many complex and feedback sensitive factors that enhance function or cause deleterious alterations in intestinal integrity resulting in a wide range of disorders. Inflammation of the stomach mucosa, abnormal digestion of food from pancreatic secretion shifts or failure, viral or bacterial infection, even alcohol, antibiotics and aspirin can create disturbances that can predispose or cause many severe digestive disorders and diseases. We know that once the damage is done to the villi, absorption appears to be the problem rather than digestion as noted by the presence of digested fats in stools, but I am unaware of attempts to evaluate the prevention of gliadin-tissue response by influencing or analyzing all the digestive variables that may cause the genetic predisposition to become problematic. 

Gluten intolerance or allergic hypersensitivities much rarer than lactose intolerance, but can be far more devastating. Undiagnosed and untreated, this disorder may increase their chances of gastrointestinal cancer by a factor of 40 to 100 times that of the normal population.[39] Most suspect are children with a distended abdomen, muscle wasting and foul smelling diarrhea. It is important the have a valid diagnosis because a wide variety of conditions may exist including, bacterial overgrowth syndrome, common variable hypogammaglobulinemia, Crohn's Disease, cow milk allergies, prescription drug effects, intestinal diverticulosis, homochromatosis, pancreatic failure, pseudo obstruction, congenital defects in the intestinal mucosa, scleroderma of the small intestine, Giardiasis and Whipple's disease.

Blood testing simply involves screening for antigliadin (AGA) and endomysium antibodies (EmA). Intestinal biopsies are rarely required, but are definative. The peptides found in wheat, rye and barley prolamins, especially gliadins, do trigger an "unknown" series of reactions that are identified by histological changes in the intestinal lining similar to histopathologic change noted in any tissue from an autoimmune response.

Allergic reactions can occur to almost any protein, in selected individuals, but these over-reactions tend to resolve with time, proper diet and treatment. It is possible for all children and adults misdiagnosed as Celiacs, to be cured by the body's own corrective mechanism's using desensitizing techniques or by divine intervention. The only known traditional medical treatment for true Celiac disease is abstinence from rye, wheat, barley glutens and their derivatives. Oats, once thought to aggravate Celiacs, is now considered to be safe for consumption as long as they are not contaminated with wheat dust.[40]

In defense of wheat, rye and barley as a "healthy" choice of nutrients, and as not to allow my brief discourse on Celiac disease to "give the grains a bad name," let me again remind you that persistent foreign protein reactions and hypersensitivities that have a genetic predisposition, are compounded by many other factors, such as dietary profiles, immune strength, intestinal health, including emotional and chemical stressors. But, based upon my knowledge and experience, the only way that true Celiacs can eat gluten from wheat, barley and rye is to be divinely healed.

Predisposed does not mean will get, just easier to acquire, however, the best rule of thumb for accurately diagnosed and frankly genetic Celiac disease is, once a Celiac, always a Celiac and eat accordingly. Sensitivity to wheat gluten is not the same thing as celiac disease. Many people are misdiagnosed as celiacs just because they respond to the removal of gluten from their diet and unfortunately many true Celiacs remain undiagnosed. I recommend csaceliacs.org as the place for Celiacs to peruse, it is a bit on the ultraconservative or restrictive side, but will provide an absolutely safe protocol for true Celiacs.[41]

Sensitivities and over-reactions to foreign proteins do exist and these are the conditions that usually respond to proper treatment and tolerate proper reintroduction to glutens. Persistent allergic responses to glutens are unfortunate and, in my opinion, unnecessary, as are persistent reactions to molds, pollen, strawberries and kittens, therefore, appropriate hypersensitivity warnings are in place with each grain description found in, Grains and the "Breads of Life". 

The old saying, "variety is the spice of life," is certainly applicable with grain consumption. Be bold, go where you've never been before! Taste the splendors of the grain world, your palate will be pleased and the rest of your body blessed. Just remember, you will need to expand your knowledge about preparing these grains in new and creative ways.

Let me suggest that you visit Grahamkerr.com. You may remember him as the "Galloping Gourmet" who practiced culinary "hedonism in a hurry". As a result of several life changing events, he has become devoted to the preparation of healthy foods with a gourmet flair...very helpful and informative website!  Also visit vegetariantimes.com and discover that the millions of vegetarians in America started out just like you, wondering, "what in the world do I eat" and "how can I make bread without milk". Also check out vegetarianrecipe.com, vegkitchen.com, veg.org, vegetarianbaby.com, fatfree.com, ivu.org, vegsoc.org, vegweb.com, or just search the net. Time well spent for your health!

You will probably invest in a bread-making machine at some point in order to avoid the "gut paste" sold as bread in stores because "real bread" is going to be a staple in your new healthy life-style. My wife started making bread several years ago and I still can't believe that with about 5 minutes of preparation, she can dump water and other stuff into a machine and get such a marvelous tasty, healthy loaf of bread. The same feat took mom most of the day! I then started offering bread machines to the public as an adjunct to taking vitamins, and herbs for good health.

I recommend the Bread Man line, priced from $80.00 to $220.00, available from nutritiondynamics.com, since that is what I use. They have an outstanding warranty, are very easy to use and really work. You may, after reading about grains, decide to invest in a flour mill or grain grinder as well. I know that once you have tasted and felt the difference between what you get in the store and what you created at home in just 5 minutes…you'll be hooked for life!  

Grains and the "Breads of Life"

The following is a list of grains that will provide you with all the fuel and fiber your body needs, providing that they have not been processed to death. A list of ingredients for Ezekiel's bread gives you some idea of what can be done with these grains, and legumes, to supply balanced nutrition to your daily bread. God told Ezekial, "Also take for yourself wheat, beans, lentils, millet and spelt; put them into one vessel, and make bread of them for yourself. During the number of days that you lie on your side, three hundred and ninety days, you shall eat it." Ezekial 4:9

Amaranth (Amaranthus spp.) is an ancient pseudo-grain that originated in South and Central Americas. This tall plant with broad leaves produces many thousands of little seeds and was grown extensively by the Aztecs during the fifteenth century. It is closely related to plants in the goosefoot family, and will likely be well tolerated by persons that do well with spinach or beets. Both the leaves and seeds are edible and the flour of the amaranth is very nutritious. , providing more complete protein (12-17%), lysine, calcium, iron, potassium, phosphorus, and magnesium than other grains. 

Nutrition at a glance per edible 100 grams of Amaranth.
Compiled from USDA Nutrient Database for Standard Reference, Release 13 (November 1999)
Energy 374.0 kcal, Protein 14.5 g, Total lipid (fat) 6.5 g, Carbohydrates 66.2 g, Total Dietary Fiber 15.2 g,
Calcium 153.0 mg, Iron 7.6 mg, Magnesium 266.0 mg, Phosphorus 455.0 mg, Potassium 366.0 mg, Sodium 21.0 mg, Zinc 3.2 mg, Copper 0.78 mg, Manganese 2.26 mg, Vitamin C 4.2 mg, Thiamin 0.08 mg, Riboflavin 0.21 mg, Niacin 1.29 mg, Pantothenic acid 1.05 mg, Vitamin B-6 0.22 mg, Folate 49.0 mcg, Vitamin B-12 0.0 mcg, Vitamin A 0.0 IU, Vitamin E 1.03 mg ATE, Lipids as Fatty acids, saturated 1.66 g,  monounsaturated  1.43 g, polyunsaturated 2.9 g, cholesterol 0.0 mg, Phytosterols 24.0,  Amino acids, Tryptophan 0.18 g, Threonine 0.56 g, Isoleucine 0.58 g, Leucine 0.88 g, Lysine 0.75 g, Methionine 0.23 g, Cystine 0.19 g, Phenylalanine  0.54 g, Tyrosine 0.33 g, Valine 0.68 g,  Arginine 1.06 g, Histidine 0.34 g, Alanine 0.80 g, Aspartic acid 1.26 g, Glutamic acid 2.26 g, Glycine 1.64 g, Proline 0.70 g, Serine 1.15 g,

Amaranth flour is practically gluten-free and has a pleasant, robust, nut-like flavor and makes good tasting bread, muffins, bagels, pasta, cookies, gravies, sauces, pancakes, dumplings, or can be popped like popcorn or flaked like oatmeal. Use it in grain-free recipes with tapioca, arrowroot, or other starchy flours.  Amaranth pasta is light brown in color; when cooked, the pasta is the color of whole-wheat noodles and the consistency of regular noodles. It is a great grain to add to breads for increased nutrition and helps answer the, "where do I get my iron and protein from if I don't eat meat," question.

Amaranthus hypochondriacus has been used for diarrhea, ulcers and as an astringent for inflammation of the throat and mouth.[42]

Cooking: Add amaranth to twice as much water for a rice-like texture or 2 ½ -3 times as much water for cereal. Cook until tender, about 18-20 minutes. Or add to other bread flours.

Cautions: The FDA has placed the red dyes from the Amaranth on the questionable list for human consumption. 30 to 40 percent of celiacs report minimal and moderate reactions to amaranth.

Barley (Hordeum vulgare L) is one of the "to be avoided by celiacs" grains, however, it is mentioned 32 times in the Bible and was a favorite food grain with ancient civilizations. It is number four in the world as far a production, but its consumption by humans has steadily declined. It is still a dietary staple in areas where drought or short growing seasons preclude other crops. The primary use of barley is as a livestock feed and secondly as a malt (maltose) source for beer making. It is also used extensively in preparing infant foods, and to produce malt syrup for medicinal, textile, and baking use. Barley is high in protein, if not de-hulled, niacin, folic acid, thiamin, calcium, magnesium, and phosphorous.

Nutrition at a glance per edible 100 grams of Barley.
Compiled from USDA Nutrient Database for Standard Reference, Release 13 (November 1999)
Energy 354.0 kcal, Protein 12.5 g, Total lipid (fat) 2.3 g, Carbohydrates 73.5 g, Total Dietary Fiber 17.3 g, Minerals, Calcium 33.0 mg, Iron 3.6 mg, Magnesium 133.0 mg, Phosphorus 264.0 mg, Potassium 452.0 mg, Sodium 12.0 mg, Zinc 2.8 mg, Copper 0.5 mg, Manganese 1.94 mg, Vitamins, Vitamin C 0.0 mg, Thiamin 0.65 mg, Riboflavin 0.29 mg, Niacin 4.6 mg, Pantothenic acid 0.28 mg, Vitamin B-6 0.32 mg, Folate 19.0 mcg, Vitamin B-12 0.0  mcg, Vitamin A 22.0 IU, Vitamin E 0.6 mg ATE, Lipids, Fatty acids, saturated 0.48 g, Fatty acids, monounsaturated 0.3 g, Fatty acids, polyunsaturated  1.11 g, Cholesterol 0.0 mg, Amino acids, Tryptophan 0.21 g, Threonine 0.42 g, Isoleucine 0.46 g, Leucine 0.85 g, Lysine 0.47 g, Methionine 0.24 g, Cystine 0.28 g, Phenylalanine 0.7 g, Tyrosine 0.36 g, Valine 0.61 g, Arginine 0.63 g, Histidine 0.28 g, Alanine 0.49 g, Aspartic acid 0.78 g, Glutamic acid 3.26 g, Glycine 0.45 g, Proline 1.48 g, Serine 0.53 g.  

Barley is a good substitute for rice and millet in recipes and rolled barley may be used in place of rolled oats. The most processed form of barley is "pearl" barley and is missing much of the fiber, protein and other nutrients found in the whole grain. "Scotch or Pot" barley is a somewhat less processed form. "Hulled" barley found in health food stores is the least processed. "Hato mugi" is the Asian food variety of hulled, compressed, and enriched barley found in Japanese dishes. Barley is usually added to other grains as a main dish and is excellent in soups and stews or ground into flour or added to other flours for baking since it does not have enough gluten to make a good loaf. The flavor is hearty, sweet and nutty and has a "thickening" effect in soups and stews.

Barley has been used as a malt extract for convalescents and treating gastritis, diarrhea, and inflammatory bowel conditions. It is reported as soothing on the alimentary tract.[43]

COOKING: Boil 4 cups of water, add 1 cup of barley, reduce heat, cover, and cook 1 hour. Yields approx. 4 cups. Add honey, dried fruit, raisins, grated orange rind or use your imagination.  

CAUTION: One of the grains that need to be avoided by persons with malabsorption problems, celiac disease, and dermatitis herpetiformis.

Buckwheat (Fagopyrum esculentum Moench) is, botanically speaking, not a cereal grain, but a fruit. It is an annual plant, believed to have originated in Russia, having clusters of small whitish or pinkish flowers and small, seed-like, triangular fruits that are edible whole or ground into flour. It is often considered to be a cereal grain such as wheat, barley, and oats because of its size, processing, and application characteristics, but unfortunately is also confused with rye buckwheat by gluten sensitive individuals.

It is available as a "Supreme flour", made from the whole fruit and used in puffed snacks, pasta, pancakes and bread machine mixes; a very white, "Fancy flour", made from the center of the buckwheat groat, with the same uses as Supreme flour, is a primary ingredient in Japanese soba noodles and other starchy foods; as Farinetta (buckwheat bran), manufactured from the outer aleurone layer of the groat which is approx. 30% protein, contains 4% to 6% rutin and numerous other phytochemicals, is used in a variety of baking and food applications; as Groats, the de-hulled part of the seed which adds texture to breads, makes and excellent pilaf and can be served as a side dish instead of potatoes; as Grits, made from the groats for bread texture and can be served as a porridge; as Kasha, a popular ethnic side dish, made from roasting the buckwheat groats

This "grain" will grow in popularity because it is gluten-free, has an excellent phytochemical profile, including the recently discovered molecular compound, fagopyritol which appears to have potential in managing type II diabetes and is being researched at Cornell University. Buckwheat has a 74% bioavailability of protein compared to brown rice 70%, wheat germ 67%, oatmeal 66%, soy flour 61%, wheat flour 47% and contains almost twice the amount of lysine found in wheat and white rice, has an excellent vitamin mix, high in choline, lipids, and is rich in minerals potassium, magnesium, phosphate and iron.

Nutrition at a glance per edible 100 grams of Buckwheat. 
Compiled from USDA Nutrient Database for Standard Reference, Release 13 (November 1999)
Energy 343.0 kcal, Protein 13.25 g, Total lipid (fat) 3.4 g, Carbohydrates 71.5 g, Total Dietary Fiber 10.0 g, Minerals, Calcium 18.0 mg, Iron 2.2 mg, Magnesium 231.0 mg, Phosphorus 347.0 mg, Potassium 460.0 mg, Sodium 1.0 mg, Zinc 2.4 mg, Copper 1.1 mg, Manganese 1.3 mg, Selenium 8.3 mcg, Vitamins, Vitamin C 0.0 mg, Thiamin 0.1 mg, Riboflavin 0.43 mg, Niacin 7.02 mg, Pantothenic acid 1.23 mg, Vitamin B-6 0.21 mg, Folate 30.0 mcg, Vitamin B-12 0.0 mcg, Vitamin A 0.0 IU, Vitamin E 1.03 mg ATE, Lipids, saturated fatty acids 0.74 g, monounsaturated fatty acids 1.04 g, polyunsaturated fatty acids 1.04 g, Cholesterol 0.0 mg, Amino acids, Tryptophan 0.19 g, Threonine 0.51 g, Isoleucine 0.50 g, Leucine 0.83 g, Lysine 0.67 g, Methionine 0.17 g, Cystine 0.23 g, Phenylalanine 0.52 g, Tyrosine 0.24 g, Valine 0.68 g, Arginine 0.99 g, Histidine 0.31 g, Alanine 0.75 g, Aspartic acid 1.13 g, Glutamic acid 2.05 g, Glycine 1.03 g, Proline 0.51 g, Serine 0.69 g.  

Wholegrain buckwheat may be used as a main dish, side dish, added to casseroles or soups. The wholegrain flour is dark, robust, and slightly sweet. Makes excellent pancakes, waffles, muffins, and breads. Wholegrain flour is best mixed with other flours for baking. Buckwheat flour is not significantly altered during the refinement process and retains 85-100% of the original nutrients.

In folk medicine, buckwheat was used as a venous and capillary tonic to prevent general hardening of the arteries and to alleviate venous stasis and varicose veins. Efficacy unproven. [44]

COOKING: Use about 2 cups water per 1 cup "grain." Bring to boil, reduce heat, and simmer 20-30 minutes or until tender and no longer crunchy, extra water may be required. The medium and fine grades are best for hot cereals. As a main or side dish, try cooking with onions and add herbs and sea salt during the last 10 minutes. To make kasha, toasted buckwheat, use slightly less water and reduce cooking time to 15-20 minutes. Experiment or visit a vegetarian web site! Lots of interesting and healthy possibilities with buckwheat.

CAUTION: People with nut allergies may be sensitive to buckwheat. I believe that true fruit buckwheat (Fagopyrum esculentum Moench, is safe for celiacs, unless contaminated, but must not be confused with rye buckwheat (agopyrum tataricum) which is not suitable for celiac consumption.

Corn (Zea mays L.) or maize, as it is called by the Europeans is a derivative of the American Indian word mahiz. Of the numerous theories of origin of corn, teosinte (Zea mexicana) as the wild progenitor of corn is most embraced, however, the Bible references Jacob as having sent his sons to Egypt to buy corn. Genesis 42:1 and this would probably predate its suggested spread from Mexico, Central and South America to Europe, Africa and Asia. Regardless of its origin, Corn is the only important cereal indigenous to the Western Hemisphere. Every part of the plant is used; the husks for wrapping tamales, the silk for medicinal teas, the stalks for fodder and kernels for food, corn on the cob and cornbread…yum, yum!

Almost 300 races of corn have been described and can be grown from sea level to altitudes of more than 12,000 feet, from the equator to north temperate zone with growing periods (planting to maturity) extending from 6 weeks to 13 months.

In the early 1800's, the two predominant races of corn were crossed, the late-maturing Virginia Gourdseed and the early-maturing Northeastern Flints, resulting in a superior hybrid that eventually emerged as the Corn Belt dents, the most productive race of corn found anywhere in the world. The U.S. contributes over 48 percent of the total world production with the 13 Corn Belt states accounting for about 82 percent of the U.S. contribution. 

Dent Corn is used primarily as animal food, about 93%, but also serves as a raw material for industrial uses. Yellow dent corn is still important as human food, however, white dent is preferred for certain human food products because of its whiter starch.

Flint Corn has limited production and utilization in the U.S. today, although it was undoubtedly grown extensively up through colonial times. Flints are more extensively grown in Argentina, South America, and southern Europe where they are used for feed and food.

Flour Corn is one of the oldest types of corn. American Indians ground the soft kernels for flour because of the soft starch contained in the kernel with practically no hardness to the outer layer. 

Sweet Corn or "vegetable corns" are eaten in the immature milk stage and is one of the most popular vegetables. All vegetable corns are harvested and eaten before all of the sugars are converted into starch and includes the tender "roasting ears" of selected field corns. Sweet corn is very important economically because it is consumed directly as human food, fresh to market, frozen or canned, rather than indirectly as livestock feed. 

Popcorn is believed to be the most primitive of the surviving races of maize and is a relatively minor crop compared to dent corn. It is used almost exclusively for human consumption as popping corn or as popcorn confections.  

Pod Corn (tunicate maize) is more of an ornamental type.   It is merely a curiosity and is not really grown commercially.

Waxy corn was introduced to the U.S. from China in 1908 as a special purpose crop. Common corn-starch is approximately 73 percent amylopectin and 27 percent amylose, whereas waxy corn-starch is composed entirely of amylopectin. The food industry uses waxy corn as stabilizers and thickeners for puddings, pie fillings, sauces, gravies, and salad dressings, etc. Other uses include remoistening adhesives for gummed tape and as adhesives for the paper industry. Waxy grain is also grown as cattle feed. 

High-amylose corn. or Amylomaize is any corn that has an amylose content higher than 50 percent often exceeding 80%.  High-amylose grain is grown exclusively for industrial purposes, in the textile industry as gum to aid in production or as an adhesive in the manufacture of corrugated cardboard. 

High-lysine corn. This is the generic name for corn having an improved amino acid balance yielding a better protein quality compared to ordinary dent types.  

Corn supplies protein, lysine, vitamin A, folic acid, potassium, calcium, phosphorous, and potassium.  Corn is a good source of protein, lysine, potassium, phosphorus, and contains essential fats and fiber. Corn oil is a better choice than saturated oils, but will hydrogenate upon cooking, as do most oils. 

Nutrition at a glance per edible 100 grams of Corn.  
Compiled from USDA Nutrient Database for Standard Reference, Release 13 (November 1999)
Energy 365.0 kcal, Protein 9.42 g, Total lipid (fat) 4.74 g, Carbohydrates 74.26 g, Minerals, Calcium 7.0 mg, Iron 2.7 mg, Magnesium 127.0 mg, Phosphorus 210.0 mg, Potassium 287.0 mg, Sodium 35.0 mg, Zinc 2.21 mg, Copper 0.31 mg, Manganese 0.49 mg, Selenium 15.5 mcg, Vitamins, Vitamin C 0.0 mg, Thiamin 0.39 mg, Riboflavin 0.2 mg, Niacin 3.63 mg, Pantothenic acid 0.42 mg, Vitamin B-6 0.62 mg, Folate 19.0 mcg, Vitamin B-12 0.0 mcg, Vitamin A 469.0 IU, Vitamin E 0.75 mg ATE, Lipids, Fatty acids, saturated 0.67 g, Fatty acids monounsaturated 1.25 g, Fatty acids polyunsaturated 2.16 g, Cholesterol 0.0 g, Amino acids, Tryptophan 0.067 g, Threonine 0.354 g, Isoleucine 0.337 g, Leucine 1.16 g, Lysine 0.265 g, Methionine 0.20 g, Cystine 0.17 g, Phenylalanine 0.463 g, Tyrosine 0.383 g, Valine 0.477 g, Arginine 0.47 g, Histidine 0.287 g, Alanine 0.71 g, Aspartic acid 0.655 g, Glutamic acid 1.77 g, Glycine 0.386 g, Proline 0.822 g, Serine 0.447 g.  

Cornmeal isn't as nutritionally depleted during refinement as wheat, however 20% of the protein is removed, as is 70-100% of the fiber, 31% of the B vitamins, 19% of the omega-3 and omega-6 fatty acids, and approximately 20% of the minerals.  Cornmeal is still a healthy food and is generally fortified with vitamins and minerals although they are not as readily absorbed as in their natural state Also the oils that remain are exposed to oxidation and become rancid rather quickly, as do most oils. It is best to grind the corn yourself and get all the nutritive value and none of the rancid oils.

In addition its value as a food, Maize is used for disorders of the urinary tract, and is used in Chinese medicine in the treatment of liver disorders. The active medicinal ingredients are saponin, essential oil and tannin. Maize stimulates the cardiac muscles, increases blood pressure, acts as a diuretic and sedates the digestive tract.[45]

COOKING: Whole sweet corn is an excellent and very popular side dish. Fresh corn on the cob is very tasty and boiled until tender. It can be added to soups, salads, casseroles or made into a chowder usually with potatoes. Cornmeal and corn flour is best derived from stone ground whole kernels. It is low in gluten and may require other flours, eggs or chemical leaveners like baking powder or soda for better breads. Another alternative is to mix the cornmeal with flax seed, ground into a flour and when mixed with a liquid forms a mixture similar to eggs but without the leavening effect. Corn tortillas are made without eggs but usually wheat flour is added. 

CAUTION: Corn is deficient in niacin, riboflavin and other B vitamins including the amino acid tryptophan, which is normally converted into niacin. Corn consumption must include other grains or legumes to prevent Pellagra, a disease caused by a deficiency of niacin and protein in the diet characterized by skin eruptions, digestive and nervous system disturbances, and eventual mental deterioration, endemic in Northern Italy and still affects many parts of Latin America.  Uncontaminated corn and all corn products are safe for celiacs.

Flaxseed (Linum usitatissimum), belongs to a family of annual herbs, but is generally recognized for its dietary use as a "grain". This seed is my number one choice as a grain additive to breads because it makes everything healthier and has remarkable medicinal properties. I recommend up to 12% enrichment of breads with this remarkable seed. Flaxseed contains many essential nutrients including iron, niacin, calcium, phosphorous and vitamin E. It is one of the richest sources of Omega-3 fatty acids.

Flax has been cultivated since prehistoric times and was the major source of cloth fiber until the growth of the cotton industry in the 1800's. Linen fabric made from the fiber of flax, more than 3,500 years old, has been recovered from Egyptian tombs. Flaxseed was also eaten because as one of the curse brought upon the Egyptians prior to the exodus, God destroyed the flax and barley because they were ready to be eaten, "the barley was in the ear and the flax was bolled" (podded, the seed ready to be harvested) and spared the rye and wheat because they "were not grown up". Exodus 9:31-32  Linen was worn by Egyptian, Greek, and Jewish priests, as a symbol of purity, luxury and royalty, as in the phrase "purple and fine linen". The vesture or garment that Jesus wore, is believed to have been woven from fine linen because "they cast lots (gambled for) upon my vesture". Matthew 27:35  When Jesus was buried, they wrapped his body "in linen". Luke 23:53

Flaxseed is largely used today to produce linseed oil as a base or thinner for paints, varnishes, linoleums and inks, however its historical and present value as a nutrient source is highly praised. Hippocrates used flaxseed for the relief of intestinal discomfort and Charlemagne, the 18th century king, recognized its health value to his subjects and passed laws and regulations regarding its consumption.[46]

What's so special about flaxseed? It is low in sodium and potassium rich, 28% fiber, 20% protein and 41% fat as mixture of 73% polyunsaturated, 18% monounsaturated and 9% saturated fat similar to the saturated fat in canola oil. Alpha-linolenic acid (ALA) is an essential fatty acid and is the parent of the omega-3 fatty acids, which comprises about 57% of the total fatty acids in flaxseed. The other essential fatty acid is linoleic acid and is the parent of the omega-6 fatty acids, which comprises about 16% of the flaxseed fatty acids.[47] This 3:1 ration is important because the diet of Western man is high in omega-6 and low in omega-3 fatty acids. Alpha linolenic acid (ALA) is the stuff we need the most. The 28% fiber in flaxseed is about 2/3 water-insoluble and consists of indigestible non-starches, cellulose and lignans. The dietary significance of these fibers has been discussed. The 20% protein content is excellent and the amino acid mix resembles that of soybean flour.[48]

Nutrition at a glance per edible 100 grams of Flaxseed.  
Compiled from USDA Nutrient Database for Standard Reference, Release 13 (November 1999)
Energy 492.0 kcal, Protein 19.5 g, Total lipid (fat) 34.0 g, Carbohydrates 34.3 g, Total Dietary Fiber 27.9 g, Minerals, Calcium 199.0 mg, Iron 6.22 mg, Magnesium 362.0 mg, Phosphorus 498.0 mg, Potassium 681.0 mg, Sodium 34.0 mg, Zinc 4.17 mg, Copper 1.04 mg, Manganese 3.28 mg, Selenium 5.5 mcg, Vitamins, Vitamin C 1.3 mg, Thiamin 0.17 mg, Riboflavin 0.16 mg, Niacin 1.4 mg, Pantothenic acid 1.53 mg, Vitamin B-6 0.93 mg, Folate 278.0 mcg, Vitamin B-12 0.0 mcg, Vitamin A 0.0 IU, Vitamin E 5.0 mg ATE, Lipids, Fatty acids, saturated 3.2 g, Fatty acids, monounsaturated 6.87 g, Fatty acids, polyunsaturated 22.44 g, Cholesterol 0.0 mg,   

Flaxseed lignan research shows its protective effect against certain cancers, endometrium, prostate and breast cancer by interfering with the sex hormone metabolism.[49] Lignans have also been shown to suppress the growth and differentiation of cultured human leukemic cells.[50] Flaxseed is the richest source of lignans, providing 75 to 800 times more than other cereals, vegetables, legumes and fruits.[51]

The omega-3 fatty acids are essential for infant growth and proper development. Studies also show that there is a protective influence against hypertension, thrombosis, heart arrhythmia, as well as autoimmune and inflammatory disorders.[52] Omega-3 fatty acids reduce blood triglycerides, increase blood HDL-cholesterol, lower blood pressure, reduce neutrophil and platelet activity that lowers the risk of cardiovascular disease and stroke.[53] The research suggests that both omega-3 fatty acids and lignans in flaxseed modulate the immune response and assist in the clinical management of autoimmune diseases.[54]

Flax seed can be found in most health food stores, some supermarkets or ordered over the internet. The seeds of flax have a "nutty" taste, are tiny, smooth, flat, and range in color from light to reddish brown. They serve a variety of purposes, including baking and are often sprinkled over hot dishes such as cooked cereal or stir-fry's or sprouted and used in salads and sandwiches. A small coffee-type grinder can be used to grind the flaxseeds, but once ground, the flax meal should be stored in an airtight container in the refrigerator or freezer to prevent the high omega-e fatty acids from becoming rancid.

The PDR for Herbal Medicine reports flaxseed as used in chronic constipation, colon damage by abuse of laxatives, diverticulitis, irritable colon, and as a mucilage for gastritis and enteritis with a decoction used for bladder catarrh, inflammation, and gastritis. For the removal of foreign bodies in the eye by placing a single moist seed under the eyelid, causing the foreign matter to stick to the mucous secretion of the seed.[55]

COOKING: Flaxseed can be used to reduce the oil or shortening in a recipe because of its high oil content. If a recipe calls for 1/3 cup of oil, replace with 1 cup of ground flaxseed, a 3:1 substitution ratio. Also, the flour specified in a recipe can be reduced by 25% and replaced with ground flax seed. Baked goods tend to brown more quickly if flaxseed is substituted in the recipe. Whole flaxseed can be used to add crunch and taste to a bread dough, pancake, muffin or cookie mix. Flaxseed flour can be mixed with liquids to form a mixture similar to egg whites and can add body to baked goods, but does not have a leavening effect.

CAUTION: Although Flaxseed is considered a digestive aid, it should also be noted that, for some people, flax seed also has a laxative effect. I do not recommend more than 12% enrichment of foods with flaxseed. Introduce with caution if you have acute inflammatory illnesses of the intestine, esophagus or stomach. The absorption of drugs may be delayed if taken with flaxseed in moderate to high levels. This is a good choice for celiacs who want to increase the nutritive content of food.

Hominy is an Algonquian Indian word for white corn prepared by soaking the kernels in weak wood lye or lime until the hulls floated to the top, then boiled until tender and eaten. The traditional preparation, with wood-ash water (up north) or lime water (southwest and meso-America) increases the protein available from sun-dried corn, and causes the vitamin B-3 (niacin) to become more biologically available.

Whether or not corn originated from the Americas or not, hominy is almost certainly native to North and South America. Hominy is eaten whole or broken into small pieces and served as "grits". White grits are traditional in the South and yellow grits are more likely to be found in the North. Besides color, there are also differences in their flavor. The grits are served throughout the day but primarily as a breakfast cereal.

In the early 1900's, the home preparation of hominy from raw white corn took at least a day. There are "old fashioned" hominy sources, like Manning's Hominy that is steam peeled without additives available from, eaglesnest.net/hominy, along with recipes, as an alternative to the commercial hominy that is lye peeled and whitened with sodium bisulfite,

Hominy is a "taste thang", you either like it or you have never eaten it fixed right! You should search the net for good recipes because this is an exciting addition to your culinary arsenal. It is used in breads, soups, casseroles, stews, chili's, adds flavor to most dishes, especially those with a Mexican flair. Obtain a quality whole kernel hominy and you'll become Southernized real quick, maybe even ending up in the grit world. 

"You can't eat to much hominy", but it needs nutritional support just like corn. Most hominy grits on the market are enriched with thiamine, niacin, riboflavin, and iron, according to U.S. Government standards. Calcium and vitamin D may be added. 

Nutrition at a glance per edible 100 grams of Hominy grits.  
Compiled from USDA Nutrient Database for Standard Reference, Release 13 (November 1999)
Energy 347.0 kcal, Protein 8.53 g, Total lipid (fat) 1.36 g, Carbohydrates 79.16 g, Total Dietary Fiber 4.8 g, Sugars 1.0 g, Minerals, Calcium 4.0 mg, Iron 3.52 mg, Magnesium 49.0 mg, Phosphorus 166.0 mg, Potassium 146.0 mg, Sodium 2.0 mg, Zinc 0.92 mg, Copper 0.11 mg, Manganese 0.22 mg, Vitamins, Vitamin C 0.0 mg, Thiamin 0.58 mg, Riboflavin 0.33 mg, Niacin 4.81 mg, Pantothenic acid 0.31 mg, Vitamin B-6 0.27 mg, Folate 154.0 mcg, Vitamin B-12 0.0 mcg, Vitamin A 0.0 IU, Lipids, Fatty acids saturated 0.26 g, Fatty acids monounsaturated 0.2 g, Fatty acids polyunsaturated 0.68 g, Cholesterol 0.0 g,

CAUTION: Safe for Celiacs, but read label for reactive preservatives.

Kamut® (Trítícum turgídum egíptíanka) is a registered trademark, used to identify the officially named QK-77 and protected variety of wheat, recognized by the USDA in 1990.  This nutritionally superior unhybridized grain appears to be better tolerated by gluten sensitive individuals and is believed to be very similar to the wheat of the ancient Egyptians. It is "new" grain with an interesting history. A U.S. airman, following World War II, gave 36 kernels of this grain, supposedly found in a tomb in Egypt, to a friend who sent them to his father, a Montana wheat farmer. A small crop was harvested and displayed as a novelty, in the county fair as "King Tut's Wheat"

One jar of this wheat was located in 1977 and the Quinn family spent the next 10 years propagating this unique wheat. Their research revealed that this type of wheat originated in the fertile crescent and was named Kamut, an ancient Egyptian word for wheat or "soul of the earth". We may never know the real history of Kamut, but is believed to have not been recently cultivated anywhere in the world. Scientists from around the world have examined the grain and have reached different conclusions regarding its taxonomic classification. They agree that it is in the genus of wheat called Trítícum and in the species turgídum that includes the closely related durum wheat, but is a different species than aestívum, the common bread wheat and its close relative Spelt. The sub species was originally identified as polonícum, some now say it is turanícum, others claim it is durum. One Russian scientist believes it is a durum variety called Egíptíanka or “the durum of Egypt”. What is not disputed is its great taste, texture and nutritional qualities and its superior hypoallergenic properties, compared to commercial wheat, as well as its ability to produce high quality grain without artificial fertilizers and pesticides. 

Kamut grain does contain gluten, however, in two research studies conducted by Eileen Yoder, Ph.D., President of the International Food Allergy Association, revealed that 70 percent of those in the study with allergies to wheat were able to eat Kamut products without difficulty. Her conclusion: "It appears that a majority of patients with IgG delayed reactions to common wheat can tolerate Kamut better than patients who have IgE immediate reactions to wheat. Since most patients have delayed IgG reactions to all foods, it appears that Kamut can be an excellent substitution for common wheat, if eaten on a rotational basis."[56] It appears that many people allergic to common wheat can tolerate kamut with limited or no reaction, but I am not aware of any research in the area of gluten intolerance associated with Celiac disease that would place this grain in the safe or even cautionary category for celiac consumption. 

The Glycemic Research Institute in Washington, D.C. announced on 01-18-2001 that 5 Kamut Association products have been approved as low glycemic, does not over stimulate insulin and does not stimulate the fat-storing enzyme, Lipoprotein Lipase (LPL). The 5 products are Kamut linguine, spaghetti, spiral pasta, mixed grain spiral pasta and gemelli pasta.[57]

Kamut appears to be a better grain than common wheat with greater energy content, higher in eight out of nine minerals with significantly more zinc and magnesium, contains up to 65 percent more amino acids, threonine, cystine, arginine, histidine, aspartic acid and serine, with more lipids and essential fatty acids, and approximately 20-40% more protein than most wheat. Kamut is higher in four out of the seven vitamins tested and has 30% more vitamin E. The low moisture content helps protect it from spoilage and insects and slows the oxidation once it is ground into flour.

Nutrition at a glance per edible 100 grams of Kamut
Compiled from Medallion Laboratories' Analytical Report No. 88011589 on Kamut brand wheat October 24, 1988
Energy 359.0 kcal, Protein 17.3 g, Total lipid (fat) 2.6 g, Carbohydrates 68.2 g, Fiber 1.8 g, Minerals, Calcium 31.0 mg, iron 4.2 mg, magnesium 153 mg, phosphorus 411 mg, potassium 446 mg, sodium 3.8 mg, zinc 4.3 mg, copper 0.46 mg, manganese 3.2 mg, Vitamins, thiamin 0.45 mg, riboflavin 0.12 mg, niacin 5.54 mg, pantothenic acid 0.23 mg, vitamin B6 0.08 mg, folate 370 mcg, vitamin E 1.7 mg, Lipids, saturated 0.55 g, monounsaturated 0.40 g, polyunsaturated 1.58 g, linoleic acid 0.125 g, cholesterol 0.0 g, Amino acids, tryptophan 0.117 g, threonine 0.54 g, isoleucine 0.60 g, leucine 1.23 g, lysine 0.44 g, methionine 0.25 g, cystine 0.58 g, phenylalanine 0.85 g, tyrosine 0.43 g, valine 0.8 g, arginine 0.86 g, histidine 0.43 g, alanine 0.63 g, aspartic acid 0.98 g, glutamic acid 5.97 g, glycine 0.65 g, proline 1.44 g, serine 0.93 g. 

There is an inherent sweetness to this grain and no sugar is required to hide the subtle bitterness associated with some wheat's and whole-wheat products. It has a rich, buttery flavor, pleasant aroma with a satisfying, chewy texture, and makes excellent pilafs, hot cereal, breads, cookies, snacks, waffles, pancakes, cold salads, soups and can substitute for beans in chili. The whole grain is commonly ground into unrefined flour, which is light and powdery, resulting in light-textured pastas and baked goods. Kamut bulgur and couscous are also popular. It can be sprouted or grown for a milder tasting wheat grass juice. For those of us who can use wheat and whole wheat products, this is a great substitution for common wheat.

Several Kamut products such as pastas, bread, bread mixes, pancake mixes, grain, flour, cereals, snacks, flakes, cookies, and green Kamut are available in health food stores, super markets or for a list of manufacturers, recipes and other information go to www.kamut.com. Stored in an airtight container in a cool, dry place, kamut will keep for months.

CAUTION: Since it is high in gluten caution must be exercised when consumed by known gluten sensitive individuals or those that suffer from food allergies and allergic reactions to wheat, which according to The National Institute of Health may affect some 35 million Americans. Kamut is probably not safe for Celiacs despite some claims…if you eat it and do not react, you are not a Celiac.

Millet (Panicum miliaceum L.) is the grain I never heard of until I went through all the cupboards, threw away everything packaged or in a can, went to the health food store, picked up several books, spices, a dozen different grains and beans and told my wife to pick out a recipe…she selected a millet dish. It was not a very tasty dish either and in fact, quite memorable, but perseverance led to many different ways of pleasing this country boy's taste buds.

Millet is a protein-rich cereal grass and an important staple grain in North China, Africa and India, but is little known as a food in the U.S, mostly being used as bird feed. The grain kernels are very small, round, usually ivory colored or yellow, though some varieties are darker. It has a very bland flavor, which may account for its lack of use in the United States. In addition to protein, high in glutamic acid, it is a good source of niacin, calcium, iron, higher than any other grain except amaranth, magnesium, potassium, and phosphorous.

Nutrition at a glance per edible 100 grams of Millet.   
Compiled from USDA Nutrient Database for Standard Reference, Release 13 (November 1999)
Energy 378.0 kcal, Protein 11.02 g, Total lipid (fat) 4.22 g, Carbohydrates 72.85 g, Total Dietary Fiber 8.50 g, Minerals, Calcium 8.0 mg, Iron 3.01 mg, Magnesium 114.0 mg, Phosphorus 285.0 mg, Potassium 195.0 mg, Sodium 5.0 mg, Zinc 1.68 mg, Copper 0.75 mg, Manganese 1.63 mg, Selenium 2.70 mcg, Vitamins, Vitamin C 0.0 mg, Thiamin 0.42 mg, Riboflavin 0.29 mg, Niacin 4.72 mg, Pantothenic acid 0.85 mg, Vitamin B-6 0.384 mg, Folate 85.0 mcg, Vitamin B-12 0.0 mcg, Vitamin A 0.0 IU, Vitamin E 0.18 mg ATE, Lipids, Fatty acids, saturated 0.723 g, Fatty acids, monounsaturated 0.773 g, Fatty acids, polyunsaturated 2.134 g, Cholesterol 0.0 mg, Amino acids, Tryptophan 0.120 g, Threonine 0.353 g, Isoleucine 0.465 g, Leucine 1.4 g, Lysine 0.212 g, Methionine 0.221 g, Cystine 0.212 g, Phenylalanine 0.58 g, Tyrosine 0.34 g, Valine 0.58 g, Arginine 0.382 g, Histidine 0.236 g, Alanine 0.986 g, Aspartic acid 0.726 g, Glutamic acid 2.396 g, Glycine 0.287 g, Proline 0.877 g, Serine 0.644 g. 

Whole millet may be prepared like rice and used for hot cereal or pilaf, but because it is bland tasting it is best used in combination with spices and flavorings or with other grains. During preparation, it swells and dramatically increases in volume, giving you more servings per pound than any other grain…a little goes a long way. It makes a good main or side dish and can help create variety to soups and casseroles. Millet meal and flour are used to make puddings, breads, cakes, and cookies. Although it has very little gluten, it mixes very well with other flours.

COOKING: For a hot cereal, roast uncooked millet for a few minutes in a dry pan. Use 2 cups of boiling water to 1/2 cup of millet, bring to a boil, reduce heat, cover and simmer about 20-30 minutes. As a suggestion, add 2 tablespoons raisins or chopped dates, rolled oats or flaxseed during the last 10 minutes. You can sweeten with honey, stevioside or pure maple syrup. Cinnamon, bananas or chopped apples add flavor. You may have to thin it with soy, rice or fruit juice. As a main dish, decrease water to 1 1/2 cups, add to bread whole or as a flour. Its alkaline pH is higher than other grains and is easy to digest.

CAUTION: The (Panicum miliaceum L.) contains a very small amount of gluten which probably make it an acceptable grain for some gluten sensitive individuals, however, there are so many products sold as millet it may be difficult to research and test for other grain contaminates, African millet, Italian millet, broomcorn millet, pearl millet, spiked millet, German millet, and a number of hybrids and crosses from North Dakota and Canada. Avoid, if you are a true Celiac, explore if you are just sensitive to glutens.

Oats (Avena sativa L.) is an ancient high nutritive quality cereal grain of the grass family. Its history is obscure, but is considered to be a relatively recent grain compared to wheat, barley, corn and rye. Less than 5% of the oats grown is for human consumption, chiefly in the form of rolled oats or oatmeal for breakfast foods. Oats contain a glutenous type of protein called avenin, which is rarely reactive to gluten sensitive individuals, and allows bread making.

The Scots and the Irish have made an entire cuisine from oats, but they are still mostly though of in the United States as breakfast food or as a cookie. Oats, like barley, are difficult to separate from their hulls and are generally sold in every form except as a whole grain. Oats is my number two most favorite grain choice as an additive to breads and soups for nutritive enhancement, but is probably used more often. It is definitely number one, in the breakfast food category.

The expression, "feeling his oats", applies to humans as well as horses. Snacking on raw rolled oats is addictive, they become sweet and tasty when chewed and can provide a good energy boost between meals…try it! It has worked very well with my hypoglycemic patients providing a constant stream of glucose, as measured by glucose tolerance testing, without the spiking and insulin induced low level valley's observed with most snacks.

Oat Groats are whole oats with the hulls removed and are used to make oat flour. They can sometimes be found in natural food stores, but producing oat flour at home is not the easiest thing to do and requires too much effort for me since high quality oat flour is easy to obtain.  Oat groats can be cooked and served as a hot cereal or prepared like rice and used as a side dish or added to dishes like salads or stuffings.  

Steel Cut Oats are oat groats that have been cut into small coarse chunks and contain both the bran and germ. This is usually a less expensive form and sometimes called Irish or pinhead oats. 

Rolled Oats are what most people think of as oatmeal and they are commonly called "old fashioned", "thick cut" or "porridge" oats. They are made by steaming the oat groats, with the bran and germ intact, and then rolled to flatten. They take longer to cook than "quick" oats, but retain more flavor and nutrition and I prefer them a little on the uncooked, closer to raw side for oatmeal. They are also added to breads and cookies. They are generally found wherever oats are sold. You can also put rolled oats into your blender or food processor and grind into flour as needed, or use a flour mill.

Quick Cooking Rolled Oats are made from groats that were cut into several pieces before being steamed and then rolled into thinner flakes so they will cook faster.   

Instant Rolled Oats are pre-cooked and are the "oats in a hurry" for hikers or campers. If you don't have time to cook the quick cooking variety, you're in too much of a hurry. They taste better raw anyway, but still require a little water after chewing. They cannot be substituted for old fashioned oats in recipes.  

Whole Oats still have their hulls still on and are sold primarily in seed stores or directly from the farmer. Unless you know how to get the hulls off, I wouldn't buy this form. If you do buy them make certain that they have not been treated with any chemicals that are toxic to humans.

Besides being very nutritious as a breakfast food, where they can be made very flavorful with a little creative thought, oat bread tastes great and even better made with raisins, oats also make an excellent thickener of soups, stews and is an excellent filler in meat loafs and casseroles. Everyone in America knows about oatmeal cookies, granolas and granola bars. The FDA just recently allowed the claim for oats, "lowers cholesterol", but oats are far more important than that, as an addition to the diet of anyone interested in better health. They are a good source of protein, fiber, mineral rich, and low in sodium. Oats have a higher antioxidant content than most grains and therefore have a longer shelf life. 

Nutrition at a glance per edible 100 grams of Oats.    
Compiled from USDA Nutrient Database for Standard Reference, Release 13 (November 1999)
Energy 389.0 kcal, Protein 16.89 g, Total lipid (fat) 6.9 g, Carbohydrates 66.27 g, Total Dietary Fiber 10.6 g, Minerals, Calcium 54.0 mg, Iron 4.72 mg, Magnesium 177.0 mg, Phosphorus 523.0 mg, Potassium 429.0 mg, Sodium 2.0 mg, Zinc 3.97 mg, Copper 0.626 mg, Manganese 4.92 mg, Vitamins, Vitamin C 0.0 mg, Thiamin 0.763 mg, Riboflavin 0.139 mg, Niacin 0.961 mg, Pantothenic acid 1.349 mg, Vitamin B-6 0.119 mg, Folate 56.0 mcg, Vitamin B-12 0.0 mcg, Vitamin A 0.0 IU, Vitamin E 0.7 mg ATE, Lipids, Fatty acids, saturated 1.217 g, Fatty acids, monounsaturated 2.178 g, Fatty acids, polyunsaturated 2.54 g, Cholesterol 0.0 g, Amino acids, Tryptophan 0.234 g, Threonine 0.575 g, Isoleucine 0.694 g, Leucine 1.284 g, Lysine 0.7 g, Methionine 0.312 g, Cystine 0.408 g, Phenylalanine 0.895 g, Tyrosine 0.573 g, Valine 0.937 g, Arginine 1.192 g, Histidine 0.405 g, Alanine 0.881 g, Aspartic acid 1.448 g, Glutamic acid 3.71 g, Glycine 0.841 g, Proline 0.934 g, Serine 0.75 g.

COOKING: Slowly pour ½ cup oats into 1 cup boiling water, reduce heat, cover, and simmer for 15 minutes, adding more water if necessary. To use as a delicious hot breakfast cereal, serve with soy, rice, oat, or nut milk, an