Whole Grains

                                                WHAT ARE WHOLE GRAINS?

            A few years ago I was eating lunch with a co-worker and she asked me what she could eat to help raise her energy level.  Her health history and her diet both play a factor in her energy level.  I was not aware of either.  But our lunch period was short and I wanted to keep the answer simple. I said, “Well, for breakfast you can make sure you eat some whole grains; they are a great source of energy.”  My co-worker looked at me and said, “What do you mean by whole grains?”  I rattled off a list of whole grains and stressed the importance of reading labels to make sure they are in the cereals and breads that she eats.  I stopped the conversation there because I didn’t want to overwhelm her.  I get the sense that food choice has become a topic like religion, politics and money.  It is intimate and personal and some people would simply rather not talk about it.  I also got the vibe that the rest of the lunchroom didn’t want to hear me ramble on about the value of whole grains.  However, the question, “What is a whole grain?” is an important one that I feel we as consumers and you as my loved ones need to know the answer to.

What are whole grains?           

            Whole grains are brown rice, quinoa, barley, bulgur (cracked wheat), couscous, millet, whole oats, oatmeal (rolled oats), amaranth, spelt, buckwheat (kasha), cornmeal (polenta), kamut, rye berries, wheat berries, and wild rice.           

            Whole grains are a high-energy food.  They contain essential enzymes, iron, dietary fiber, vitamin E, and the B complex vitamins. According to Dr. Willet, M.D., chairman of the nutrition department at the Harvard School of Public Health, “the bran layer of many grains contains essential minerals, such as magnesium, selenium, copper, and manganese that may be important in reducing the risk of heart disease and diabetes.”  Grains are complex, “good” carbohydrates.  The human body absorbs whole grains slowly, providing us with a sustainable high-quality energy.   Refined grains (white breads, pasta, bagels, cereals) should be a limited component of our diets because they are grains that have been removed from their natural state, are quicker to digest, and have little nutritional value.  Dr. Willet, M.D. further states in his book, Eat, Drink, and Weigh Less, that “[t]hese quick-to-digest foods can set off a risky roller coaster effect.  They can cause a sudden rise in blood sugar, trigger a flood of insulin, which, in turn, drives glucose levels too lower and thus generates new hunger signals.”

Where and how can we incorporate grains?

            The grains identified above can be found in bulk bins in most super markets or local health food stores.  Packaged whole grains can be found  in the same isle you would find rice or pasta.  Some larger chain grocery stores have a dedicated health isle (I have to laugh at that) and you can find packaged whole grains there as well.  There are several ways to prepare the grains for cooking.  If you choose grains from the bulk bins, they should at least be rinsed well.  But preferably, they should be soaked overnight to fully rinse the phytic acid that coats the grains.  Phytic acid binds, or restricts, the minerals in the grain preventing release into the body.  Although, some health professionals argue that a good rinse before you cook does the trick.  Personally, I let my grains soak.  If I forget, I rinse them really well and cook a little longer.  I feel that soaking allows for easier digestion.  Now being a mom on the move I often opt for pre-rinsed packaged grains. 

          Whole grains can be apart of every meal.  Yes a serving of carbohydrates with breakfast, lunch and dinner! 

            As I mentioned in my marketing blog…DON’T BE FOOLED BY STEALTH MARKETING!  Just because it says “whole grains” on the front of the box does not mean it is a healthy whole grain.  Some products that have a significant source of whole grains are Ezekiel breads and cereals and Bobs Red Mill products.  Whole grain products are a growing industry.  These are just a couple that I recommend.  When looking for whole grain products, read the labels to make sure that the first few ingredients are actually whole grains.  

            The first few times looking for and preparing these grains may take a few extra minutes but your energy and wellness are well worth it!

Love deeply and eat mindfully,

Kim Gilroy

Insideout Wellness