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Grains, or cereal grains, are the edible seeds of grasses. Examples include wheat,

oats, rye, corn, rice, barley, Kamut, spelt, millet, teff, and triticale. Although they’re also commonly referred to as grains and used in similar ways, the

pseudograins, or pseudocereals, such as amaranth, quinoa, and buckwheat, are

the seeds of nongrass plants; wild rice, which is the seed or fruit of an aquatic grain, is also classified as a pseudograin. Grains and pseudograins are key

sources of both calories and protein for the majority of humans, as well as

significant sources of fiber, B vitamins, several trace minerals, plant sterols, and

The guidelines specify that at least half the grains consumed should be whole grains, and that refined grains be limited. In

Research suggests that diets rich in

refined grains can result in a variety of adverse health consequences, similar to

those associated with excess sugar consumption.

Whole-Grain Guidelines

• Vary grain consumption. Include some pseudograins in the mix.

• Opt for gluten-free grains if gluten sensitivity is a factor. Use more squash, sweet potatoes, corn,

and starchy vegetables for additional calories.

• Don’t regularly add wheat bran to foods; because it’s loaded with phytates ), it can interfere with mineral absorption.

Choose intact whole grains most of the time—sprout them for added nutrition.

• Use flaked and puffed whole grains sparingly.

• Limit intake of flour products, even whole-grain products.

Minerals are a vital part of these dynamic systems, and food is the

body’s source of minerals.

Of particular interest to vegans are calcium, iron,

zinc, and iodine. Following is a review of the functions of various minerals,

Calcium, copper, iron, magnesium, and zinc compete for absorption sites;

taking a single-mineral supplement may lessen the absorption of other

minerals. Thus, for example, calcium supplements should be taken between

meals by people who want to maximize their absorption of iron, magnesium,

and zinc from food.

• When a smaller quantity of calcium, iron, or zinc is consumed, the body

absorbs a higher percentage of the dose, compared to its absorption from a

large quantity. Thus, two 250 mg calcium supplements taken at different

times during the day deliver more calcium than a single 500 mg dose.

• Foods or beverages that accompany mineral intakes can affect absorption

negatively or positively. For example, the amount of iron absorbed can vary

sixfold or more, depending on whether factors that inhibit absorption (such

as cow’s milk, black tea, and wheat bran) or factors that enhance absorption

(such as vitamin C–rich foods) are part of a meal.

Refining whole foods—particularly grains—significantly impacts their mineral

content (for more information, see . Minerals are soluble in water; if cooking water is discarded, they can be lost. Steaming leads to greater nutrient

Vegans often soak, sprout, ferment, blend, or juice plant foods, which

significantly increases mineral availability. In nature, sprouting releases minerals

to support growing seedlings. When seeds, nuts, mung beans, lentils, and whole

grains are soaked or sprouted for food, the naturally present phytases (phytate-

splitting enzymes) become active, and the bound minerals are released. When

plant foods are juiced or blended, their cell walls are broken, releasing phytases

and increasing mineral bioavailability. 9