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7 Whole Grains to Add to Your Diet
posted in care2 by Michelle Schoffro Cook(doctor of natural medicine) Dec 3, 2009
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Many people simply avoid whole grains because they don’t know what to do with them or how to prepare them. Here are seven whole grains to get you started:
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BARLEY
Health benefits: High in both soluble and insoluble fibre so aids bowel regularity; contains 96 calories, 22 grams of carbohydrates, and 3 grams of fibre per half-cup of cooked barley. Unrefined barley is very high in potassium; high in magnesium, manganese, vitamin E, B-complex vitamins, zinc, copper, iron, calcium, protein, sulfur, and phosphorus. Use in soups, stews, cereal, salads, pilaf, or ground into flour for baked goods or desserts.
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BROWN RICE
Health benefits: vitamin E (important for healthy immunity, skin, and many essential functions in your body); high in fibre; high in manganese, magnesium, and selenium; contains tryptophan; excellent for those who are gluten-sensitive or celiac. 
Use in soups, stews, and pilafs.
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SPELT and KAMUT (pronounced ka-moot)
Both are ancient, tasty, and part of the wheat family.
Health benefits: Sometimes people with wheat allergies can tolerate kamut or spelt. Both have higher nutritional value than whole wheat; high in protein. SPELT - high in manganese, magnesium, and copper, B-vitamins [niacin, thiamine, and riboflavin].
Use in making bread and pasta.
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OATS
Health benefits: stabilizes blood sugar; lowers cholesterol; reduces heart disease risk; good source of manganese, selenium, magnesium, and tryptophan; high in protein and fibre.
Forms: instant, steel-cut, rolled, bran, groats, flakes, and flour. [Best options are underlined.]
Oat flour is an excellent substitute for wheat flour in baking recipes.
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QUINOA (pronounced "keen-wah")
Not a true grain, but a herb.
A complete protein; high in iron, magnesium, B-vitamins and fibre.
Health benefits: is a proven aid for migraine sufferers; lessens the risk for heart disease; contains the building blocks for superoxide dismutase-an important antioxidant that helps protect the energy centres of your cells from free radical damage.
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WILD RICE
Not a true grain, it is a type of aquatic grass seed
Health benefits: High protein, high fibre, low calorie (83 = 1/2cup cooked) An excellent choice for people with CELIAC disease or those on GLUTEN-free or WHEAT-free diets.
Add wild rice to soups, stews, salads, and pilaf; nutty flavour. 
N.B. Avoid the many blends of white and wild rice.
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COOKING GUIDE FOR WHOLE GRAINS
As for all whole grains, add water and grain in a pot and bring to a boil. Once boiling, reduce to low heat to simmer for the amount of cooking time specified.
For 1 cup of grain
BARLEY (pearled) 3 cups water, 15 mins cooking time
BROWN RICE 2 cups water, 35 to 40 mins cooking time
OATS (quick cooking) 2-3 cups water, 12 to 20 mins cooking time
OATS (rolled) 2-3 cups water, 40 to 50 mins cooking time
QUINOA 2 cups water, 15 mins cooking time
WILD RICE 3 cups water, 50 to 60 mins cooking time
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KAMUT and SPELT can be cooked as whole grains but are most commonly used as whole grain flour in breads and other baked goods.
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Michelle Schoffro Cook, RNCP, ROHP, DAc, DNM, is a best-selling and six-time book author and doctor of natural medicine, whose works include: The Life Force Diet, The Ultimate pH Solution, and The 4-Week Ultimate Body Detox Plan. Learn more at: www.TheLifeForceDiet.com.