Going Grainy ALL THE WAY!

• December 29th, 2009
• Posted in Health, Nutrition
• 20 Comments

I’ve left the fam and returned to my Boston stomping ground. Granted it’s about 20 degrees colder here than in the San Francisco Bay Area, but hey– it’s nice to be back!

When I was home the family started asking me a gazillion nutrition questions and one was on the topic of whole grains. Hence, my post today is about—you guessed it—whole grains baby!

What is a Whole Grain?

Simply put, a whole grain is the most nutritious grain out there that you can get your chompers on. Okay—I’ll give you a more “legit” definition … according to the Whole Grains Council,

Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed.

But, What are the Essential Parts of a Grain?

• Bran: multi-layered protective skin of the kernel that contains antioxidants, B vitamins, and fiber!
• Germ: the embryo of the plant, which if fertilized by pollen can sprout a new plant! The germ is packed with healthy fats, B vitamins, some protein and minerals.
• Endosperm: the germ’s food supply and the largest part of the kernel. This lil’ tidbit of the kernel is loaded with carbohydrates, protein, and small amounts of vitamins and minerals
• Whole Grains Have ALL THREE essential grain parts!

So—What’s in a NON-Whole Grain Product?

Well—definitely less vitamins, minerals, fiber, protein, and healthy fats than its whole grain counterpart!

WHY? Because refined grains contain ONLY the endosperm!!! Non-whole grain products are milled to remove the bran and germ in order to give the grains a finer texture and improve their shelf life. Now, do you really want to be eating something that is specifically made just so it may SIT on the shelves longer? Hmmm…I think not!

Basically, with refined grains the fiber, vitamins, minerals, antioxidants, healthy fats, and proteins are lacking—BIG TIME! Not a good thing! The bran and germ are KEY to help you get more nutrition, feel full, and help make you lean, green, mean, disease-fighting machine! According to the Whole Grains Council, without the germ and bran about 25% of a grains’ protein is lost along with 17 key nutrients! Shame, shame , shame…

You may be thinking, “But some products list enriched flour as an ingredient. Isn’t enriched good?!?”

NO!!!

Enriched flour means that B vitamins (thiamin, riboflavin, niacin, and folic acid) and iron–vital for health and disease prevention, were added back to the grain product. This process is mandated to protect against nutritional deficiencies by the U.S. Food and Drug Administration (FDA).

Interesting … now, wouldn’t it just make more sense if you NEVER refined it?!? Lastly, note that the term “enriched” is used and NOT “fortified.” This is the case since “fortified” implies that the nutrients added never existed. BUT, the nutrients were always there—they were simply lost in processing!!! Hence, the term “enriched” must be used.

Whole Grain WOWS!

Why these lil’ kernels are good for your bod! Data from the Whole Grains Council (love this site!)

The benefits of whole grains most documented by repeated studies include:

• Stroke risk reduced 30-36%
• Type 2 diabetes risk reduced 21-30%
• Heart disease risk reduced 25-28%
• Better weight maintenance

Other benefits indicated by recent studies include:

• Reduced risk of asthma
• Healthier carotid arteries
• Reduction of inflammatory disease risk
• Lower risk of colorectal cancer
• Healthier blood pressure levels
• Less gum disease and tooth loss

Plus, they taste a heck of a lot better! They actually have TEXTURE

What to Look for…

The first ingredient! It should read something like “whole wheat” or “whole oats.” However, all of these lovely whole grain nuggets also= whole grain goodness!

• Barley
• Brown Rice
• Millet
• Popcorn
• Wild rice
• Buckwheat
• Amaranth
• Millet
• Quinoa
• Sorghum
• Triticale
• Oatmeal
• Bulgar

NOTE: Just because a product says, “Made with whole wheat/whole grains” OR “multigrain,” this doesn’t necessarily mean it is a whole grain product. You still need to check the first ingredient. The product could be made with whole grains, but it may not necessarily be the primary ingredient. Check out Identifying Whole Grains for more info.

Lastly, if you can’t stomach true whole wheat/whole grain products or your kids are having difficulty eating these nutrient-packed grains, starting off with whole white wheat may be an option for you. It’s still a whole grain, but with a milder, less “wheaty” taste due to the type of wheat used to produce it. For more whole white wheat 411, click here.

My Latest Whole Grain Crave Product!

I hadn’t had any of Reese’s Wild Rice in quite some time and then I got my chance when I returned home for the Holidays! This rice is nutty, earthy, and just a delight to the palate! Personally, I like to add chick peas or black beans to it with carrots, onions, celery, and mushrooms, creating a satisfying, satiating, scrumptious meal!

If you’re getting somewhat bored of your whole grain regulars or want to try a new rice, I suggest this lil’ number. Just note, it can be difficult to find in regular grocery stores, but you can always order this wild rice gem online. ENJOY!

Happy Healthifying!

What’s your fav whole grain product???