The best advice I can give regarding grains is to use them how our ancestors used them, that is, sprout them. Soak them over night, or longer before cooking them. This breaks down the phytates which act as anti-nutrients, that is, they suck mineral out of the body - one of the major reasons grains, the way we use them, cause health problems. Sprouting in this way breaks down the phytates and releases plenty enzymes making the grains easier to digest and all round much more nutritious. Take a look at this place...http://www.westonaprice.org/ Plenty of information on real nutrition, you might be surprised about some of the myths about modern healthy food!