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We’ve all heard that whole grains are good for us. Before we can eat these good whole grains, we need to know what they are and why they are good for us.
First and foremost, whole grains are a tasty food source that is full of protein, fiber, vitamins, minerals and low-glycemic carbohydrates. Foods, especially those like whole grains, are an important part of a healthy diet.
Whole grain means that the individual grains must be intact or cracked into a few large pieces but not ground into flour. Whole grains by definition retain their outer bran and germ layers. This means that whole grains take longer to cook and digest. Why does this matter? It matters mainly because a longer digestion period means that you feel fuller longer and this extra time prevents spikes in your blood sugar which can lead to obesity and type 2 diabetes. The prevention of spikes in blood glucose is referred to as having a low glycemic index.
Grains that have been pulverized into flour form have faster digestion and even the whole wheat variety can increase blood sugar levels higher than whole grains. What does this mean? Stick with whole grains that are cracked rather than those that are pulverized into flour.
In addition to regulating blood sugar levels, whole grains can lower cholesterol, maintain heart health and can also help prevent other diseases and possibly some types of cancer.
Here are some tips on how to cook whole grains.
1. Rinse prior to cooking to remove any debris. To rinse, place your whole grains in a bowl, swish around with your fingers and drain. Repeat this 2-3 times. Drain the whole grains in a fine meshed strainer. This rinsing process is especially important for quinoa which has an outer coating that can act as a laxative if it is not washed off.
2. Follow directions on the package. If you want to make cooking easier, try a rice cooker or pressure cooker. These are great because all you have to do is place the ingredients in the cooker, cover with a lid and plug it in.
3. To reduce cooking time, soak your whole grains for a few hours before cooking or overnight except quinoa which has a bitter coating that can be absorbed into the grain if soaked.
4. Don’t add any salt or butter when cooking. Cooked whole grains have a natural taste that is very tasty. If you must add flavor, try substituting low fat chicken or vegetable broth for water and add herbs and spices. A splash of your favorite wine can also add a flavor punch.
5. Store your whole grains in tightly sealed containers and keep them in a cool, dry, dark place or in the refrigerator if you have room to prolong their shelf life. Because of their outer coating that can become rancid, you can’t treat them like white rice. If you take care, these can last for up to a year.
Jennie Yoon Buchanan M.D.
Author, Breast Cancer Prevention Starts With Healthy Living
P.S. I look forward to answering your questions and reading your comments about whole grains. Send them directly to me at the address below:
DrYoon@PinkIsPowerful.com
