Grainy Goodness

In honor of my quest to eat as many Real Foods as possible, I have decided to write up a few informative posts on the benefits of whole foods, and my favorite ways to eat them.

First up…

Whole Grains, one of the world’s most natural foods

Image credit: onebighealthnut.com

What is a whole grain, and what are the benefits?

A whole grain is, essentially a fully-intact seed of a grass. It contains the bran, germ and endosperm of the seed. Refined grains have the bran and endosperm removed, thus making them less nutrient-rich; the bran contains the bulk of the fiber, and the germ the bulk of the fat and protein. Refined grains are also many times bleached; much more processed than I prefer. Grains are excellent sources of complex carbohydrates, including fiber in whole grains (it’s that bran!), as well as protein (although an incomplete source in most cases), and a small amount of healthy fat. They contain loads of vitamins and minerals; B-vitamins, selenium, potassium, magnesium and more. Research has also shown that whole-grain eaters have a lower risk of chronic diseases, including many heart conditions. Not to mention, the variety of whole grains, flours and the like are much more diverse, and in my opinion, tasty, than the variety of refined grains! I’ll take a slice of 12-grain bread or big bowl of Quinoa over Wonder Bread and white rice anyday.

However, being completely whole grain is an ideal for me- I still do eat white rice, white baguette and Italian bread on occasion, as well as some white pasta. But with all the delicious varieties of whole grains available, I know I will be able to focus solely on the brown stuff very soon.

Whole grains and flours I have come to love:

Quinoa
Quinoa, the hardest grain to pronounce (Keen-wah), is not a true grain, like amaranth, and is related to beets and swiss chard. However it is a highly nutritious and versatile grain substitute. It is quick cooking, and it’s high complete protein content makes it a nutrient powerhouse. It comes in a variety of different colors, and can be used as a side dish, in soups, and as a hot breakfast cereal.

Barley
Barley is one of the oldest grains; it first appeared in Ancient Egypt. Barley comes hulled and pearled, with some of the hull removed. The hulled variety contains more nutrients, but the pearled type is far quicker to cook; and is still long-cooking. I usually buy the pearled barley, because it is still high in nutrients even if it is not completely whole. Research has shown the fiber in barley is especially helpful in lowering cholesterol; even more than oats.

Oats/oat bran
Oats as we know them come in many shapes and sizes. The most common are rolled oats, and from rolled oats are the derivatives quick oats and instant oats. Rolled oats are the full oat kernel that are steamed and flattened. Steel cut oats are the whole kernel, only slightly cracked. These take longer to cook than the rolled variety. Oats have a special type of fiber called beta glucan that is known to lower cholesterol. Oat bran is exactly what it sounds like- the oat kernel with the endosperm and germ removed. Although not entirely whole, oat bran contains a high amount of fiber and is very nutritious. It is one of my favorite choices for hot breakfast cereals.

Wheat/wheat bran
Wheat contains a large amount of gluten; the protein found in wheat flour. It is classified by “hard” or “soft”, depending on the protein content, and by season. It is most often used as a flour in baked goods, pancakes and pasta. Wheat bran, like oat bran, is high in fiber and can be used as a cereal, or in baked goods. I enjoy whole wheat pasta, couscous (a middle eastern variety of pasta that is in the shape of very tiny rounds), and whole wheat bread.

Kasha/Buckwheat
Buckwheat is technically not a nutrient; as it is a relative of rhubarb. However, it is used as a grain; in Japense Soba Noodles and as a side dish cereal grain in the form of Kasha. It has a nutty flavour. As a bonus, Buckwheat has a high level of the antioxidant rutin, which is known to improve circulation and reduce the effects of LDL cholesterol.

Millet
Millet is composed of many tiny round kernels, known to most as bird seed in North America. However this gluten free grain is highly versatile in cooking because of it’s mild flavor. It can be cooked, used in salads, or mixed with other grains.

Bulgur
My favorite ways to enjoy bulgur? Tabbouleh, and Kibbeh. I grew up eating fabulous Middle Eastern meals prepared and passed down by my Syrian Great-Grandmother, and I learned to love this form of cracked wheat. It has been pre-cooked and dried, so it takes very little time to cook- only around ten minutes. It has a neutral flavor that can be added to many dishes, and makes a fantastic mild side dish. It is extremely high in fiber, as well.

Brown rice
Good old brown rice (actually, whole grain rice can be red, black or even purple). This gluten free grain is a nutritional star. It is also one of the most easily digestible grains, which is why it is recommended as a baby’s first food. It can be used alone as a side dish, mixed in dishes and in soups and casseroles.

Wild Rice
Wild rice is not, in fact, a rice. It is the seeds of a grass, just like most other grains. It has a high price and a strong flavor, so is usually used as a blend with regular white or brown rice. It has twice the protein and fiber of brown rice, however less iron and calcium.

Spelt
Spelt is a variety of wheat, but it is higher in protein than your average wheat. It can be used as a replacement for wheat; I have used it in flour form in many recipes.

Grains I am looking to try:

Amaranth
Amaranth is an ancient gluten-free grain that was previously a staple in the Aztec diet. It’s tiny kernels are packed with high levels of complete proteins (like quinoa) and are ideal for cereals,breads, muffins, crackers and pancakes. It is considered quick cooking.

Teff
Teff is an Ethiopian grain; the grain responsible for the infamous “Injera” bread used as a utensil and side at Ethiopian eating establishments. It is a type of millet that can be cooked as is for a porridge-like texture, made into mock polenta and added to baked goods. It is extremely high in iron and calcium.

Wheatberries
Wheatberries are just another form of wheat- the entire unmilled kernel. It has all the nutritional properties of whole grain wheat and can be used in salads, or as a side dish.

Farro
Farro is an ancient type of wheat, and has many of the same nutritional benefits. It is used around the world ground into Semolina flour (makes for amazing pasta!) but it can be eaten alone, as well.

Kamut
Kamut is a heirloom grain, derived from the modern day wheat seed. It is smooth and buttery tasting, and higher in protein and Vitamin E than regular wheat.

Sorghum
Sorghum is believed to have originated in Africa. It is a highly versatile gluten free grain, which can be popped like popcorn, cooked as a cereal and ground into flour.

Sources:
http://www.mayoclinic.com/health/whole-grains/NU00204
http://www.cspinet.org/nah/wwheat.html
http://www.wholegrainscouncil.org/

What are your favorite whole grains? Any suggestions for me to try?

xo

K

Tagged as: real food