Dec 7, 2009
7 Whole Grains to Add to Your Diet
posted in care2 by Michelle Schoffro Cook(doctor of natural medicine) Dec 3, 2009
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:
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.
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.
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.
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.
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.
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.
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
KAMUT and SPELT can be cooked as whole grains but are most commonly used as whole grain flour in breads and other baked goods.
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.
Dec 7, 2009 11:31am
Content and comments expressed here are the opinions of Care2 users and not necessarily that of Care2.com or its affiliates.
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