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"Diets" Grains & Seeds Three
Bites II
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Grains & Seeds The Dietary Guidelines for Americans recommend that everyone eat at least half their grains as whole grains. For adults, this means three or more servings of whole grains every day. Studies show that
eating whole grains instead of (not in addition to!) refined grains lowers the
risk of many chronic diseases. While benefits are most pronounced for
those consuming at least 3 servings daily, some studies show reduced risks from
as little as one serving daily. Whole-grain
intake is protective against cancer, cardiovascular disease, diabetes and
obesity. I'm not suggesting that it's easy (or even feasible) to replace all of your grains with whole grains but it's a good idea to make subtle changes on a daily basis to slowly increase the amount you consume. Start with switching from white bread to whole wheat. Some people don't see much difference between whole wheat pasta and regular. Personally, I do so I wouldn't make that switch very often but I do eat whole wheat bread. Variety is a good thing so I have been experimenting with different grains to see what I like and don't like. I need more than brown rice. Below is an overview of some of my favorites (and not so favorites). Quinoa Pronounced "keen-wa", it's an ancient grain that comes from the Andes Mountains of South America. Once a staple food of the Inca civilization and referred to as the "mother grain" it is now the "supergrain of the future". It contains more protein than any other grain (an average of 16.2%, compared with 7.5 for rice and 14 for wheat). It's essential amino acid balance is close to ideal and is a "complete protein" (similar to milk). It's found in most grocery stores but if you have difficulty finding it, you can check out the sources below. Farro The original grain from which all others derive that fed the Mediterranean and Near Eastern populations for thousands of years. Higher-yielding grains have been developed over the years and farro is now hard to find. It looks like spelt and is sometimes (and incorrectly) referred to as such and is absolutely delicious when prepared correctly. It's an unhybridized grain belonging to the wheat family. It is rich in fiber, magnesium, and vitamins A, B, C and E, and is easily digested into the system as energizing carbohydrates. Many people who are wheat sensitive can eat farro due to its low gluten content. I find mine at a local Italian gourmet shop but have never seen it in a grocery store (or in a health food store for that matter!). A terrible thing since it is so delicious! It's worth ordering online if you can't find it.
Spelt One of the first grains to be grown by early farmers as long ago as 5,000 B.C. It has a nutty flavor and is often compared with farro. It is naturally high in fiber and has more protein than wheat. It is also higher in B Complex vitamins and both simple and complex carbohydrates. Some gluten-sensitive people have been able to include spelt in their diets, but if you are one of those people, seek advise from your doctor and nutritionist. Barley Barley is an annual grain cereal that is also used for malting and health food. It has a nut-like flavor and an appealing chewy, pasta-like consistency. It's appearance resembles wheat berries and is high in fiber and relatively low in calories (270 for a full cup of uncooked). It's a great alternative to pasta, white rice and noodles in soups and stews. Couscous Couscous is a coarsely ground semolina pasta. The "grain" is a staple in many North African countries. Parboiled is available in most grocery stores to make cooking easier. Israeli couscous is a larger grain than regular couscous and makes a great addition to a summer salad (in place of pasta salad). Brown Rice The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to it's nutritional value. The complete milling and polishing that converts brown rice into white destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese and phosphorous, 60% of the iron, and all of the dietary fiber and essential fatty acids. There is no question it is better for us than white rice.
Wild Rice Wild rice is native to North America and grows predominantly in the Great Lakes region. It has been eaten since prehistoric times. Although not actually "rice", it's a grain that has a high nutritive value (high in potassium and phosphorous) and compares favorably with wheat, oats and corn. My husband can't get enough of the stuff but I can only tolerate it in small amounts. It's very expensive so I usually blend it with quinoa or another grain.
Flax Seeds The earthy and nutty flavor combined with an abundance of omega-3 fatty acids and fiber make flax seeds a healthy addition to your diet. They are slightly larger than sesame seeds and have a hard shell that is smooth and shiny. They range in color depending on the variety (golden to brown). While whole seeds feature a soft crunch, the nutrients in ground seeds are more easily absorbed. I add them to my homemade granola for my bone health and protection against heart disease, cancer and diabetes. Sunflower Seeds A "health-promoting snack", sunflower seeds are an excellent source of vitamin E, the body's primary fat soluble antioxidant. Vitamin E travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures and molecules, such as cell membranes, brain cells, and cholesterol. By protecting these cellular and molecular components, vitamin E has significant anti-inflammatory effects that result in the reduction of symptoms in asthma, osteoarthritis, and rheumatoid arthritis, conditions where free radicals and inflammation play a big role. Vitamin E has also been shown to reduce the risk of colon cancer, help decrease the severity and frequency of hot flashes in women going through menopause, and help reduce the development of diabetic complications. It also plays a role in the prevention of heart disease. Sunflower seeds are also a good source of phytosterols (which lower cholesterol), magnesium (good for your nerves and blood vessels), and selenium (which has been studied and found to have a strong inverse correlation between it's intake and and cancer incidence). I add these to my homemade granola. Check out the recipe page for some ideas on how to add grains into your daily menu.
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Recipes:******************* Appetizers
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