Since colonial times, buckwheat has been an important grain cop in the United States, but it wasn’t until the 1970s that the nutritional value of this broad-leaf grain was fully realized.

Many people believe that meat and dairy products are the only good sources of protein; however, other foods contain protein as well. Whole grain bread is a good example. When you choose whole grains, you get the protein, minus the unhealthy saturated fat found in animal sources.

Healthy grains can be the foundation of a balanced diet, and buckwheat, or kasha, may be worth trying as an alternative to your regular wheat. You can use buckwheat for a side dish or casseroles, or use buckwheat flour instead of wheat flour in pancakes and other baked goods.

An ancient grain, rice has been a food staple for centuries. After harvesting, the grains are processed according to marketing and preparation specifications. The outer hull is removed for brown rice and the outer hull and bran for white rice, sacrificing some nutrients in the process.

Oats do not commonly cause bloating in most healthy adults. If you notice that you develop bloating almost every time you eat oats, you need to make an appointment with your doctor to determine the cause of the bloating.

Steel-cut oats are coarser, smaller and tougher than rolled oats, but both varieties are complete whole grains with the bran and germ intact.

Bulgur, a precooked, dried grain product, is made from cracked wheat. It is a staple in Middle Eastern cooking, and is traditionally used as a base for tabbouleh salad.

As a whole grain, oats contain a hearty dose of fiber, as well as multiple health-enhancing nutrients, including phosphorous, potassium, manganese and selenium.

Starches and dietary fiber are complex carbohydrates because of their chemical structure, according to Iowa State University. Sources of complex carbohydrates include include beans, lentils, starchy vegetables and whole grains, such as cereal or whole-wheat or multi-grain bread.

Quinoa is an ideal side dish: It cooks quickly, is gluten-free, has a mild flavor that lends itself to endless variations and is dense with essential nutrients like fiber and potassium.

Whether you grow and harvest corn from your garden or purchase it in bulk from a vendor, corn freezes nicely to be enjoyed later in the year. With numerous uses as an accompaniment or addition to meals, corn is an extremely versatile vegetable.

Wheat and corn are natural plant foods that offer an abundance of nutritional value. You can find several varieties of both wheat and corn. Wheat typically undergoes an elaborate milling process in which much of the nutritional value is eliminated, while corn can vary in nutritional value based on species and size.