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If you were wondering why whole grains are in the news so much these days, you may find the following details about whole grains to be interesting.
In a 2002 study conducted by the US Department of Health, it was determined that by consuming whole grains a person could experience lower fasting insulin levels as compared with the levels observed when refined grains were consumed. These levels were even more positive when the person consuming the whole grains was obese. The outcome was that those who consume whole grains are more likely to reduce their risk factors for type II diabetes. Let’s take a look at the many ways you can identify beneficial whole grains.
There are a variety of whole grains in addition to wheat and brown rice. They include:
1. Quinoa
2. Amaranth
3. Barley
4. Buckwheat
5. Bulgur
6. Farro
7. Kamut
8. Millet
9. Oats
10. Rye
11. Spelt
12. Teff
13. Wheat berries
14. Wild rice
15. Kasha
Quinoa is the seed of a broad-leaf plant, while true cereals are the seeds of grasses. The quinoa plant is a relative of beets, spinach and Swiss chard, but we treat its seeds as we would whole grains, preparing and eating them in much the same way. They are available in brown, red and black varieties. They taste light but are filling.
Quinoa is a form of whole grains that is high in magnesium. Magnesium is important in allowing blood vessels to relax. This relaxation of blood vessels allows more blood to flow through the vessel. This property is helpful in people who suffer from migraine headaches, high blood pressure and can aid in preventing cardiovascular disease. Quinoa is also a good whole grains source of manganese, iron, copper, phosphorous, vitamin B2 and other essential minerals, and has the highest protein content of any grain. It is especially high in lysine, an amino acid that is typically low in other grains. Quinoa’s protein is complete, containing all nine essential amino acids – a rarity in the plant kingdom. Quinoa is gluten-free and easy to digest.
When we think of rye, we equate it with rye bread or pumpernickel bread, which are other forms of whole grains foods. It used to be considered as a food for the poor in the past, but it is a great grain to add to your diet. It can also be eaten whole, called rye berries.
Rye is a great source of manganese, selenium, phosphorous, magnesium, protein and fiber. It also promotes satiety and fullness so great for dieters. Even rye flour is good as it generally retains the nutrients from the outer layer. Rye does contain gluten.
Buckwheat is also known as kasha once it’s toasted. It is most often consumed in flour-based pancakes and soba noodles. However, these flour-based products have higher glycemic index and not as healthful as those made from intact kernels. Buckwheat is high in rutin, a flavonoid that protects against disease by strengthening blood vessels and preventing blood clotting. It is also high in magnesium, which allows blood vessels to relax allowing blood pressure to drop. This property is also helpful for migraine headaches relief.
Buckwheat is completely gluten-free. Although you can store buckwheat in a cool, dry place for a short amount of time, it is best to keep it in the refrigerator, where it will last up to three months, or in the freezer, for six months.
Barley is the oldest known domesticated grain. It has been around for over 10,000 years providing food for humans and animals. It also has the distinction of being the basis of the first alcoholic beverages. Barley comes in hulled and pearled varieties. Hulled barley is the true whole-grain form, with only the outermost hull removed. Pearled barley is polished to remove the bran layer and often the inner endosperm layer as well.
Barley is an excellent source of fiber (one cup cooked containing 13 grams). This fiber helps maintain large populations of friendly bacteria in our digestive tract. Barley has low glycemic index. It contains gluten.
Wild rice is not a grain, but the seed of a native North American long-grain marsh grass. Wild rice was once a staple of Native American cultures. It has distinctive nutty flavor, chewy texture and purplish color. Wild rice also contains almost twice the protein and fiber as brown rice, and is also high in B vitamins, manganese, zinc, potassium, phosphorous and magnesium. It is gluten-free.
Spelt is the cousin of wheat. It has been around for about 7,000 years. It was one of the first grains to be used for bread. Spelt provides a broader range of nutrients than other members of the wheat family. It is high in manganese, vitamin B2, niacin, thiamin and copper. Spelt’s fiber reduces total and LDL (bad) cholesterol levels. This is helpful in reducing the risk of cardiovascular disease. Spelt contains gluten but less than wheat. It is also more easily digestible than wheat.
Oats are one of the most common forms of whole grain and inexpensive. Oats are high in a kind of fiber called beta-glucan, which has special cholesterol-lowering properties.
There are 4 main types of oats commonly found in supermarkets:
Oat groats (“whole” oats) are the most intact form, only the outermost inedible hull is removed.
Steel-cut oats (also known as Irish or pinhead oats) are oat groats that have been cut into two or three pieces with steel blades, slightly decreasing their cooking time. Oat groats and steel-cut oats are the least processed; they take a long time to cook. Oats have a low glycemic index.
Rolled oats are the result that occurs when oat groats are steamed, flattened and dried. This is the form most people know. Though somewhat processed, rolled oats are still a whole grain. When further processed, we get quick oats or instant oats.
Be careful about using instant oatmeal packets. They are high in sugar and other additives
Although oats do not actually contain gluten, they are generally grown alongside gluten grains such as wheat and barley and those with gluten sensitivity or celiac disease should not eat oats.
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
