Cereals and Starch

• Cholesterol is a white crystalline substance found in animal tissues and various foods, normally synthesized by the liver and important as a constituent of cell membranes and a precursor to steroid hormones.
• Pasta is any of several variously shaped edible preparations made from flour and water dough, such as spaghetti.
• Lignans are fiber-associated compounds found in many plant families and common foods, including grains, nuts, seeds, vegetables, and drinks such as tea, coffee, or wine. The highest concentrations of dietary lignans are found in flaxseed as secoisolariciresinol diglucoside.
• Fluffy - Soft and light
• Saponin is any of numerous substances, occurring in plants, that form stable foams with water, including the constituents of digitalis and squill that affect the heart and another group that does not affect the heart.
• Phytochemical is a plant-derived chemical that is not considered an essential nutrient in the human diet but is believed to have beneficial health effects. 
• Cereals/Grains - These are the seeds of certain grasses, the most important of which are wheat, oats, rice, barley, corn, rye, and buckwheat. 
• Whole grains - The germ, bran, and endosperm part of the grain is what makes it whole. These different components make up the reason why whole grain is very healthy. Wholemeal or whole grain bread or crisp bread, dark seed bread, whole grain breakfast cereals, wheat germ, brown rice, puffed whole grains, bulgur, quinoa, couscous, popcorn, and oatmeal
• Grain is the harvested seed of grasses such as wheat, oats, rice, and corn. Wheat, barley, oat, rye, corn, rice, millet and triticale
• A cereal is any grass cultivated for its edible grain (botanically, a type of fruit called a caryopsis), which is composed of an endosperm, a germ, and a bran. Cereal grain crops are grown in greater quantities and provide more food energy worldwide than any other type of crop and are therefore staple crops. Cake, desserts, white bread, pasta, muffins, sweet or savory biscuits, refined grain breakfast cereals, white rice, pancakes,  waffles, and pizza.
•  Wheat - is a commonly known whole grain with great potential in recipes.
•  Barley - A hearty grain with a beautiful nutty flavor, barley is a classic addition to soups and stews. If you want to pack even more nutrients into recipes that call for barley, opt for hulled or whole barley.
• Oats - An extremely versatile item to have in your pantry, can be added to sweet and savory meals alike. 
•  Rice - A popular gluten-free grain, rice is versatile as a complementary ingredient in a number of dishes across cuisines. 
•  Rye - grain is higher in fiber, vitamins, and minerals than most other whole grains and its distinct earthy flavor, along with its high gluten content, make it one of the most favored grains for bread-making. 
•  Corn - is commonly overlooked as a member of the grain family due to many refined corn products, such as tortillas and cornmeal being sold prepackaged and premade. Corn is rich in antioxidants, mainly vitamin C, and can be woven into a number of recipes. 
•  Quinoa - The pseudocereal quinoa has seen a rise in popularity in recent years, becoming many foodies’ go-to side due to its nutritional benefits. Quinoa is a great healthy substitute in lieu of other refined grains, as it’s high in fiber, protein, essential amino acids and iron.
•  Bulgur - is the dried, ground, precooked kernels of durum wheat and is most known for being the main ingredient in Middle Eastern dishes, such as kibbeh meat patties and tabbouleh salad.
•  Farro - is an ancient Italian whole grain that’s similar in flavor and texture to barley. Farro is the star of many Tuscan dishes, such as hearty zuppa di farro. 
• Freekeh - is another Middle Eastern grain derived from green durum wheat. Unlike bulgur, which is made from durum wheat berries, freekeh is harvested when the wheat is younger. 
• Amaranth - dates back to the time of the Aztecs, becoming popular more recently for its lack of gluten. Amaranth contains all nine essential amino acids, making this peppery-flavored pseudocereal a nutritional ingredient you won’t want to pass up.
• Spelt - is an ancient grain commonly found and used in German cuisine. Spelt closely resembles farro and can be used in recipes that would typically call for it. leave your palate satisfied. 
•  Millet - The gluten-free millet grain can be found in yellow, red, white or grey varieties. This grain is common in Indian dishes, specifically roti, a type of flatbread. Toasting millet before you cook it completely will bring out the flavor of the grain and add more depth to your recipes.
•  Buckwheat - The small, triangular seeds of the buckwheat psuedocereal deliver a nutty, bitter flavor along with antioxidants and fatty acids. Like many grains, buckwheat can be milled into flour for baked goods, though it is not ideal for bread.
• Khorasan - Also known as Kamut, it is a grain derived from Egypt that is high in vitamin E and protein. 
• Bran - It is the outer layer of the grain (fiber, omega-3 fatty acids, vitamins, and dietary minerals) 
• Endosperm - It is the main part of the grain (mainly starch)
• Germ - It is the smallest part of the grain (Vitamin E, folate, thiamine, phosphorous, magnesium).  Whole grain contains all three layers of the grain.
• • Lignans - These can lower the risk of coronary heart disease, and slow or turn back cancers in animals.
• • Phytic Acid - It reduces the glycemic index (GI) of food, which is important for people with diabetes, and helps protect against the development of cancer cells in the colon.
• • SAPONINS, PHYTOSTEROLS, SQUALENE, ORYZANOL & TOCOTRIENOLS - These have been found to lower blood cholesterol.
• • Phenolic Compounds - These have antioxidant effects.
• • Phytosterols - These are compounds found naturally in plants that are structurally similar to cholesterol.
• STARCH - An odorless, tasteless, white substance occurring widely in plant tissues and obtained chiefly from cereals and potatoes. 
• LOW-CARB DIETS - Usually involve cutting out most starchy foods. Starchy foods such as potatoes, bread, cereals, rice, and pasta should make up about 1/3 of the food you eat.
•  Starch contains: fiber, calcium, iron, and B vitamins
• Fiber is only found in foods that come from plants.
• • Insoluble Fiber - The body cannot digest this type of fiber, so it passes through the gut, helping other food and waste products move through the gut more easily.
• • Soluble Fiber - This type of fiber can be partly digested and may help reduce the amount of cholesterol in the blood.
• POTATOES - These are great choice of starchy food, and a good source of energy, fiber, vitamins and potassium.