Whole Grains: The Latest Superfood

Whole grains are all the rage. So what exactly are they? And what’s the difference between whole grain and products made with whole grain? Here’s how to cut through the confusing marketing jargon so you can make an informed choice about grains.

Imagine planting a row each of wheat, Wheaties and pasta. The whole wheat, with its germ and hull intact, will grow and flourish. Indeed, whole grains are seeds. However, once a grain is flaked, rolled, puffed or milled into flour, it’s no longer a viable seed. It won’t grow. It’s lost its vital life energy.

So even though breakfast cereals, pasta and bread are often marketed as “whole grain”, they’re processed grain products. Even though these products are made with whole grain flours, they’re still processed and have less life energy than the original grain. So it’s ideal to eat actual whole grains more often than processed grains, whether they’re made with whole grain flour or not. Whole grains will keep your blood sugar and energy levels more even than any kind of processed grains.

Here's the best part: when you chew whole grains slowly, you release the natural sweetness in them thereby satisfying sweet cravings without having to raid the cookie jar ;)

On a side note, many people are sensitive to some grains, especially wheat and corn. If you suspect you have a sensitivity to wheat or corn, experiment with eliminating for two weeks and notice if you have any symptoms when you re-introduce them. While you’re doing your experiment, you can try quinoa, highlighted in the Food Focus below.

Food Focus: Quinoa

Quin-what?! Exactly. Pronounced “keen-wah”, this superfood has been cultivated in the South American Andes since at least 3,000 B.C. Nutritionally, quinoa might be considered a super-grain, although it is actually the seed of a leafy plant that's distantly related to spinach and swiss chard.

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Great news for vegetarians! And quinoa is especially high in the amino acid lysine, which is essential for tissue growth and repair. The grain is also a great source of manganese, magnesium, iron, copper and phosphorous. Quinoa may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Quinoa's survival through the millennia may be attributed to the resinous, bitter coating that protects its seeds from birds and insects, called saponin. Most quinoa sold in this country has already been cleansed of its saponin, but quinoa should be rinsed thoroughly before cooking to remove any powdery residue. Place the grain in a fine strainer and hold it under cold running water until the water runs clear; drain well. To increase the digestibility of quinoa, soak for several hours before cooking.


Recipe: Quinoa & Black Bean Salad
Serves four

Ingredients:

1/2 cup quinoa
1 cup yellow corn
2 scallions, chopped
1/2 cup diced tomatoes
1/2 cup diced celery
1/2 cup diced green peppers
1/4 cup diced red onions
1 can black beans, drained and rinsed

Dressing:

3-4 Tbsp light vegetable oil (canola)
2 tablespoons balsamic vinegar
1 clove garlic, minced
salt and pepper to taste
cilantro, minced

Directions:
1. Cook 1/2 cup quinoa in either 1 cup vegetable stock or water for 15 minutes.
2. In a bowl, combine the corn, scallions, tomatoes, celery, peppers and black beans.
3. Add cooled quinoa and pour the dressing in. Mix well.
4. Let flavors mingle…best if served cold.

Note:
If using pre-cooked quinoa, use 1 1/2 cups cooked for the recipe.

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