Diane Crosser, CHT, BS Holistic Nutrition
Colon Hydrotherapy & Digestive Wellness
Nutrition & Food Counseling, Therapeutic Juicing, Raw Foods, Detoxification, Cooking Classes
Waters of Life Colon Care, LLC 13 St. James Terrace, Rochester, NH 03867
603-332-8980
Whole Grains
What are they? How can I get more in my diet?
Grain: single-seeded fruit of a plant
Whole Grain = endosperm, bran, germ
-
Endosperm: the middle part or bulk of the grain; 84%; most of the protein, carb and weight. White flour is made from the endosperm.
-
Bran: outer covering of the kernel; carries disproportionate share of nutrients, mostly b vitamins and most of the fiber.
-
Germ: smallest part of kernel, the embryo of the seed. It is rich in vitamins and nutrients and contains essential fatty acids (EFA’s).
All grain products offer nutrients, WHOLE grains offer the most effectively concentrated nutrients and the complex carbs are a great source of time-released energy. The calories from whole grains don’t easily turn into fat unless eaten in excess. Another plus for whole grains is that they’ve been shown to reduce the risk of heart disease, diabetes and certain cancers. In addition, the fiber content in whole grains is important in reducing cholesterol and ensuring gastrointestinal motility. It has been shown that a diet high in whole grains reduces incidences of colon cancer, diverticulosis, hemorrhoids, and constipation.
When grains are milled, or refined, the bran and germ portions are removed, leaving only the endosperm. By contrast, whole grain foods contain all three layers of the grain. When you eat a variety of whole grain foods, you get the nutritional benefits of the entire grain. Whole grains contain many other natural plant compounds including antioxidants, lignans, phenolic acids, phytoestrogens, and other phytochemicals. Scientists believe phytochemicals in whole grains, together with the vitamins, minerals, and dietary fiber, may contribute to whole grains’ health benefits.
Labels Can Help You Get More Whole Grains
Check out food labels to help you choose more whole grain foods each day. Look at both the Ingredient List and the Nutrition Facts panel and try to choose foods that list a whole grain as the first ingredient. Also look for a “whole grain” claim on other parts of the package labels. For qualifying foods, the government has approved a health claim that recognizes the health benefits associated with diets rich in whole grains. This claim makes it easier for you to identify foods that are rich in whole grains. The health claim states: “Diets rich in whole grain foods, and other plant foods and low in total fat, saturated fat, and cholesterol, may help reduce the risk of heart disease and certain cancers.”
WHOLE GRAINS Explained
AMARANTH: This high protein, high iron grain can be cooked whole as a breakfast cereal or served along with vegetables or other foods for lunch or dinner. It also comes as flakes for a cold cereal or to add to trail mix. It is high in B vitamins, calcium, magnesium and other minerals. Like most grains, it is a good source of dietary fiber. Today, modern science confirms that amaranth is truly a "supergrain." Amaranth is rich in lysine, one of the essential amino acids that is usually low in other grains. It contains three times as much fiber and five times as much iron as wheat, and has more than 12 different vitamins and minerals. Native to the Aztecs in Central America, it is clear why they referred to amaranth as a "wonder grain."
BARLEY: Barley has been cultivated since the Stone Age and fermented to make beer and whiskey. Folk medicine has made use of barley water as a tonic during convalescence, made by soaking barley in water. "Pearl" barley is the name of the grain when it's been polished, after the husk and bran have been removed. This grain has one significant health advantage compared to most other cereal grains (oats and corn for example) – it is very low on the glycemic index.
BUCKWHEAT: Buckwheat is not really a grass, but a thistle plant that produces fragrant flowers, followed by the buckwheat groats, the little fruits each covered by their own fibrous shell. Buckwheat does not have the bran and germ like other grains, but its flavor, consistency and nutrient content are so much like those of the grains that it is essentially treated like one. Roasted buckwheat groats are called “kasha”. The flour of buckwheat is often used to make pancakes and other baked goods. The buckwheat flour gives them an agreeably earthy, mildly mushroom-like taste. Buckwheat has a good amount of fiber, B vitamins, lots of potassium, and some iron, calcium, manganese and phosphorous.
CORN: Though a true grain, corn is different from the other grains in that its kernels are larger and softer, and they can be eaten fresh, like a vegetable. Corn is very versatile and can be used in many different ways: tortillas, stoneground into chips, cornmeal, popcorn, corn oil for cooking, and after the oil is pressed, the leftover mash is made into polenta (corn grits) which is much like cornmeal. Corn is rich in vitamin A. Fresh corn contains vitamin C, folic acid, B vitamins, lots of potassium and magnesium and some iron, zinc, and selenium.
MILLET: an African grain and a staple of the North African diet. Nutritionally, millet is about as high in protein as wheat (about 4.2 grams per half-cup serving) and also provides niacin, vitamin B6 and folic acid along with some calcium, iron, potassium, magnesium and zinc. It doesn’t contain gluten and is a nutritious alternative to wheat products for those who are allergic to gluten. Millet is also alkaline forming to the body.
OATS: exceptional nutritional value and potential healing capabilities. Neither the bran nor germ is removed by processing. Higher fat content, which is unsaturated with high fiber and protein content. Oat bran has been shown to reduce cholesterol when 100 grams per day are consumed. Great as a breakfast cereal and to combine with nuts, seeds and dried fruit to make a healthy granola. Oats provide a good source of fiber and B vitamins. They have a modest amount of folic acid, niacin, pyridoxine and pantothenic acid, iron, magnesium, zinc, potassium, manganese, calcium and copper. Always choose steel cut over rolled oats.
QUINOA (pronounced “keen-wah”): Highest protein content of any grain. Not a true grain, but like buckwheat, the fruit of a leafy shrub. Native to Andes, it was a staple food of the Incas and has been cultivated some 5000 years. Quinoa is a quick cooking whole grain and is high iron and calcium with a good mix of B vitamins and other minerals. Great as a main dish, side dish, or try in soups. Salads made with quinoa are refreshing and delicious!
RICE: Rice is the second most highly consumed grain in the world. Whole grain rice is essentially short or long grain brown rice. When refined or polished, the outer coating is removed and most protein and minerals are washed away leaving only endosperm. More rice products are available now that people are moving away from wheat. These include rice milks, rice cakes, eaten with nut butters, rice flour for baking, and Amazake, another sweet and tasty fermented rice drink. Nutrients include thiamin, biotin, niacin, pyridoxine and pantothenic and folic acids. Vitamin E, calcium, magnesium, manganese, potassium, zinc and iron are all found in good amounts as well as phosphorus and copper.
WILD RICE: is a special and more expensive type of rice, which is actually not rice, but a different grain plant. It has twice as much protein as regular rice and more niacin, riboflavin, iron, and phosphorus that brown rice, but less of many other nutrients. It is great in combination with brown rice or other grains. It can be ground into a powder and mixed with ground sunflower seeds and maple syrup for a nutritious morning porridge.
RYE: A gluten grain and a good fiber food with a mixture of B vitamins, high levels of iron, magnesium and potassium with moderate levels of calcium, phosphorus and copper. A potent amount of protein. Rye is often mixed with wheat to make “rye” bread. Buy in form of cracked rye, rye flakes, whole rye berries (cook like rice). “WASA” and “RYVITA” make great crispbread whole grain rye crackers.
WHEAT: The oldest cereal grain; ideal for breads because of its high gluten content. Two varieties: hard or durum, and soft wheat. Hard is used mainly to make pastas while soft is mainly used for breads, pastries, cookies and cakes. The nutrient content may vary, but protein content is of high quality and easily usable. It is high in B vitamins, except B12, contains vitamin E, potassium, magnesium, iron, zinc and phosphorus. Also rich in selenium, calcium and copper. Bulgur wheat is a special preparation of the grain where it is cracked and dried. Another cracked variety is couscous. In the United States couscous is known as a type of pasta, probably reflecting the influence of Sicilian immigrants. Both are used for Middle Eastern dishes such as tabouli and couscous dishes.
OTHER GRAINS:
Triticale – an “artificial” hybrid of wheat and rye. Not a true grain.
Spelt - a hybrid of two ancient wheats. It can be tolerated by most people with wheat allergies. Does contain gluten, so not suitable for celiacs. Very high in fiber and protein. Rich in B vitamins and has high water solubility which makes it easily absorbed by the body. It has a nutty flavor and I love it for baking! Can be purchased as flour or as berries and cooked like rice.
So what's a shopper to do?
-
Look for crackers, cereals and snack bars that are whole grain and HIGH in fiber. Fiber clearly helps prevent constipation, and it may cut the risk of heart disease, diverticulosis, all sorts of GI problems, and cancer. So it's worth looking for higher-fiber whole grain products (five grams or more per serving).
-
Some “parts” of the grain are okay, too. For instance, the “bran” which contains the fiber needed for healthy digestion. Although the germ and endosperm are missing, bran is a concentrated source of the fiber that's missing from the refined grains that most of us eat. Also missing from refined grains is the “germ”. It is the embryo of the seed and is rich in vitamins, minerals and contains EFA’s (“essential” fatty acids). Wheat germ falls in this category. It may be only part of the whole grain ... but it's a nutritious part that we seldom eat.
-
Minimize sugar. Sugar doesn't just threaten your teeth. It also replaces some of the whole grain you could be eating.
Sprouting Grains – easy and fun!
Most grains can be easily sprouted in a glass jar and eaten in salads, sandwiches or wraps. Sprouted grains are considered live foods and have many enzymes in them that help our bodies digest foods and work less to do so. They can also be dehydrated in a dehydrator and combined with various dried fruit and nuts to create healthy, raw granola cereals.
For more information on whole grains, sprouting whole grains or raw foods, contact Diane Crosser. Be well!
“Take also unto thee Wheat and Barley and Beans and Lentils and Millet and Spelt and put them in one vessel and make bread of it"
Ezekiel 4:9