Amaranth:

Amaranth was a staple of Aztec culture, until Cortez, in an effort to destroy that civilization, decreed that anyone growing the crop would be put to death. Seeds were smuggled out to Asia, where local dialects referred to Amaranth as "king seed" and "seed sent by God" as a tribute to its taste and sustenance.

Amaranth kernels are tiny; when cooked they resemble brown caviar. Today amaranth is making its way back, thanks to a lively, peppery taste and a higher level of protein (16%) than most other grains. In South America, it is often sold on the streets, popped like corn.
Health bonus: Amaranth has a high level of very complete protein; its protein contains lysine, an amino acid missing or negligible in many grains.

Buckwheat:

Buckwheat goes way beyond the pancake mixes we associate with it. Japan’s soba noodles, Brittany’s crêpes and Russia’s kasha are all made with buckwheat. Botanically, buckwheat is a cousin of rhubarb, not technically a grain at all – and certainly not a kind of wheat. But its nutrients, nutty flavor and appearance have led to its ready adoption into the family of grains.

Health bonus: Buckwheat is the only grain known to have high levels of an antioxidant called rutin, and studies show that it improves circulation and prevents LDL cholesterol from blocking blood vessels.

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Millet:

Millet is rarely served to humans in the United States – here, it’s the grain most often found in bird feeders. Yet it’s the leading staple grain in India, and is commonly eaten in China, South America, Russia and the Himalayas.

Millet has a mild flavor and is often mixed with other grains or toasted before cooking, to bring out the full extent of its delicate flavor. Its tiny grain can be white, gray, yellow or red.

Quinoa:

Quinoa (keen-wah) comes to us from the Andes, where it has long been cultivated by the Inca. Botanically a relative of swiss chard and beets rather than a “true” grain, quinoa cooks in about 10-12 minutes, creating a light, fluffy side dish. It can also be incorporated into soups, salads and baked goods. Commercially, quinoa is now appearing in cereal flakes and other processed foods. Though much of our quinoa is still imported from South America, farmers in high-altitude areas near the Rockies are also beginning to cultivate quinoa.

Quinoa is a small, light-colored round grain, similar in appearance to sesame seeds. But quinoa is also available in other colors, including red, purple and black. Most quinoa must be rinsed before cooking, to remove the bitter residue of saponins, a plant-defense that wards off insects. Botanists are now developing saponin-free strains of quinoa, to eliminate this minor annoyance to the enjoyment of quinoa.

Health bonus: The abundant protein in quinoa is complete protein, which means that it contains all the essential amino acids our bodies can’t make on their own.

Rice:

White rice is refined, with the germ and bran removed. Whole-grain rice is usually brown – but, unknown to many, can also be black, purple, red or any of a variety of exotic hues.  Brown rice is lower in fiber than most other whole grains, but rich in many nutrients.

Health bonus: Rice is one of the most easily-digested grains – one reason rice cereal is often recommended as a baby’s first solid. This makes rice ideal for those on a restricted diet or who are gluten-intolerant.

Sorghum:

Sorghum, also called milo and believed to have originated in Africa, can be eaten like popcorn, cooked into porridge, ground into flour for baked goods, or even brewed into beer.

Health bonus: A gluten-free grain, sorghum is especially popular among those with celiac disease.

Teff:

It is estimated that teff is the principal source of nutrition for over two-thirds of Ethiopians, who make it into the ubiquitous spongy injera flatbread. Teff grains are minute – just 1/150 the size of wheat kernels – giving rise to the grain’s name, which comes from teffa, meaning “lost” in Amharic.

This nutritious and easy-to-grow type of millet is largely unknown outside of Ethiopia, India and Australia. Today it is getting more attention for its sweet, molasses-like flavor and its versatility; it can be cooked as porridge, added to baked goods, or even made into “teff polenta.” Teff grows in three colors: red, brown and white. All are whole-grain, because the kernel is simply too small to mill easily.

Health bonus: Teff has over twice the iron of other grains, and three times the calcium.

Source:  Whole Grains Council