THE GOODNESS OF GRAINS

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THE GOODNESS OF GRAINS

 

Whole grains provide vitamins, minerals, complex carbohydrates protein, and

fiber needed for excellent health. Carbohydrates are required by the body

for energy; they are fuel for our brains, muscles, and internal organs. Our

bodies do not store most of the calories from carbs (unless, of course, you

eat entirely too much food for your activity level)--they store only the

calories from fat!--so we must replace these vital calories every day.

 

Our bodies burn the calories from carbs quickly and efficiently, with only 4

calories per gram of weight (unlike fat, which has 9 calories per gram).

 

Sucrose, glucose, and fructose, and all refined sugars and syrups are simple

carbohydrates.

 

Complex carbohydrates are the starches, including whole grains and starchy

vegetables.

Starches used to be considered a diet enemy by many " experts, " but today we

know it isn't so. These foods are essentially fat- and cholesterol-free,

they're rich sources of vitamins and minerals, are a terrific source of

dietary fiber, and they're filling.

 

They contribute to maintaining a healthy cholesterol level, protect against

some cancers, and contribute significantly to healthy skin and hair.

 

Whole grains are comprised of three layers--the bran, the germ, and the

endosperm.

The high nutrient density commonly associated with grains exists only when

these three are intact.

 

Most of the grains consumed today in the U.S. and Canada, as well as some

other countries, are " refined, " meaning the bran and germ layers have been

stripped away, taking with them about 80% of the nutrients as well as much

of the flavor.

 

Manufacturer's often attempt to " enrich " white flour/white rice products,

but they [with inferior sources] restore only a fraction of the vitamins and

minerals lost, and none of the taste.

 

It is recommended that our daily caloric intake be 55-60% from complex

carbs. This translates to four or five two- to three-ounce servings every

day of fruits and vegetables, and five or six servings of whole grains and

legumes. There is no reason to be hungry or feel deprived while maintaining

a sound diet and healthy body weight.

 

Fiber is an essential element that comes from plants. Some fiber helps

reduce blood cholesterol, especially LDL ( " bad " cholesterol), while other

fiber cleans the digestive tract and keeps it functioning efficiently and

effectively.

 

People who consume high fiber/ high complex carbohydrate diets suffer less

from constipation. Most find it easier to maintain weight and desirable

blood cholesterol levels and also feel more alert during the day and sleep

better at night.

 

With a high fiber diet you are less likely to suffer from hemorrhoids, from

irritable bowel syndrome, from diverticulosis, and, perhaps, from ulcers.

 

It may help prevent gallstones, varicose veins, and the chance of

appendicitis and Crohn's disease.

 

Because it can lower cholesterol, it helps prevent atherosclerosis, the

primary symptom of cardiovascular diseases, and it keeps blood sugars in

good balance.

 

Some studies support that a high fiber/high complex carbohydrate diet helps

prevent colon, prostate, rectal, intestinal, and breast cancers. New

research may link it to a prevention of other cancers, too.

 

Some diabetics find that such a diet does so much to keep blood sugars in

check that they are able to get off the insulin injections.*

 

" But I don't like the taste of whole wheat! " you may be saying.

 

I didn't like it either when I first started pursuing a natural foods diet.

However, I learned, that my preference for white bread and other processed

products was learned and acquired through repetition.

 

Nowadays, I actually and truly appreciate the tastes and textures of whole

grains and foods containing whole grains. I avoid " white " products in order

to maintain my joy in whole-foods dining.

 

If you are struggling with your commitment to a healthy lifestyle because

you find some of the tastes unpleasant, don't be discouraged. Forcing

yourself to eat things you really can't stand is counter-productive.

 

My counsel is to capitalize on those natural foods which you already enjoy,

but periodically go back and try some of the new foods you've rejected in

the past--you may find that they become wonderful as your tastebuds become

more and more uncorrupted.

 

Also, experiment beyond wheat. Whole wheat breads and pastas can be very

strong tasting and hard to get used to if you haven't been eating whole

foods very long.

 

I still don't really like whole wheat pasta. But I can fool even the most

die-hard junk-food junkie with corn pasta.

Wheat breads that substitute spelt or barley flour for part of the wheat

flour are milder and very delicious.

 

You can also adopt a " transition " phase by using half unbleached organic

white flour and half whole grain flour to start, and gradually increase the

ratio of whole-grain flour to refined flour.

 

Keep in mind, however, when baking from scratch, that you will generally use

less whole grain flour than white flour when replacing white flour called

for in your recipe. Many natural foods books have conversion charts for the

many different whole grain and legume flours available.

 

* from The Breadman's Healthy Bread Book, by George Burnett (pp. 11-12)

 

 

 

Recommended Cookbooks

 

Amazing Grains : Creating Vegetarian Main Dishes With Whole Grains--Saltzman

 

Synopsis: Cooking instructor and culinary consultant Joanne Saltzman shows

how a vegetarian diet concentrating on whole grains can be creative,

delicious, and nutritious. The author explores the culinary and nutritional

delights in rice, buckwheat, millet, oats, quinoa, teff, and other hearty

grains and offers 100 whole-grain main courses and recipes.

 

The Classic Wheat for Man Cookbook : More Than 300 Delicious and Healthful

Ways to Use Stoneground Whole Wheat Flour--Rosenvall, et al

>From the Publisher: Nearly 300 ways of using the vital fiber and abundant

nutrients of whole wheat in appealing dishes and menus. Nutritional

information, recipes for whole wheat cereals, breads and rolls, cookies,

cakes, desserts; whole wheat to improve flavor and nutrition in meat dishes,

casseroles, vegetables, soups.

 

Gourmet Grains : Maindishes Made of Nature--Cole

Midwest Book Review: Gourmet Grains: Main Dishes Made Of Nature invites

nature-loving tastebuds to a sumptuous buffet of vegetarian dining! Gourmet

Grains is for the whole-foods cook that enjoys making new culinary

discoveries with this compendium of grains: millet, guinoa, spelt, basmati

rice, and more! Gourmet Grains offers such striking recipes as Mexican

Garden Fiesta Millet with Salsa and Chips; Vegetarian Pizza Rice with Saucy

Tempeh; Indian Basmati Rice with Spicy Seitan, and more! Gourmet Grains is a

" must " for the vegetarian cookbook shelf.

 

Grains--Rubin

Synopsis: Grains, the cookbook for hearty and healthy indulgence in the new

Gourmet Pantry series, presents 40 imaginative and delicious recipes that

take grains off the cupboard shelf and put them into the culinary spotlight.

Here are wonderful Cornmeal Cookies with Lemon, and Creamy Polenta with

Gorgonzola.

 

Kamut : An Ancient Food for a Healthy Future--Kamen

The New Book of Whole Grains : More Than 200 Recipes Featuring Whole Grains,

Including Amaranth, Quinoa, Wheat, Spelt, Oats, Rye, Barley and

Millet--Bumgarner

 

Quinoa the Supergrain : Ancient Food for Today--Wood

The Spelt Cookbook: Cooking With Nature's Grain for Life--Hughes

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