s e m o n i a n

GOING WITH THE GRAIN

The term ‘whole grain’ is popping up all over, but how do we know if we are consuming enough whole grains in our daily diet?  Do we know which whole grains to look for or what makes whole grains so nutritious?

According to the International Food Council, studies show that whole grain consumption has major cardio benefits, keeps you full because of its high-fiber content and it’s full of antioxidants. Those who have a median intake of 2.7 servings of whole grains a day experience half the risk of strokes, 30% risk reduction of coronary artery disease, as well as having lowered blood pressure. The icing on the cake (whole wheat cake, of course) is that eating whole grains has been proven to significantly decrease abdominal fat, when compared to those eating refined and processed grains. Good news for everyone!

If you don’t already eat your recommended daily dose of whole grains, here are a few different kinds that I recommend trying2. Some argue that these grains are coming back to popularity because of the commercialization of exotic foods, regardless of which, we should be eating these ancient foods…the kind of grains grown in the ground, before we started processing them.

Amaranth/Quinoa - Indigenous to South America, both have been cultivated since Aztec times. Because of their high protein content (12-18%) and because they contain a balanced set of essential amino acids, they are the only grains considered to be complete proteins.  So, they are especially good for when making a vegetarian or vegan meal.

Barley - Mostly used in soups, barley is eaten around the world. It contains eight essential amino acids and has been proven to regulate blood sugar levels for up to 10 hours after consumption.

Teff - One of the principle sources of nutrition for two-thirds of the population of Ethiopia, where it is used to make their famous flatbread. It is a sweet tasting grain with a molasses-like flavor.

Wild Rice - Famous in Native American cultures, wild rice is a delicious but under-used whole grain that is not only high in protein, but amino acids, fiber and potassium.

Wheat - I am talking about 100% whole wheat here—the perennial whole-grain favorite used for baking breads, baked goods, pasta, pizza dough, etc. In it’s whole grain form, it contains the bran, germ and endosperm (where processed and refined white flour is left with ONLY the endosperm). It Is denser than white flour, but contains the real nutrition of wheat—calcium, iron, fiber and selenium.

So, keep supporting and going with the grain. Buy 100% whole wheat pasta next time. Make wild rice instead of white.  Swap out couscous for quinoa when making dinner.  You’ll not only be satisfied for longer, but you’ll be giving your body the nutrition it needs to maintain it’s optimal health.  When you start to lose those extra pounds around your waist, you can thank whole grains for that.

Enjoy your food.

Loren Brill
Baker and Food Consultant