Whole grains sometimes get a bad rap. When you say whole grains, people often think of Metamucil and wheat bran which equal cardboard in taste. Not so. Whole grain options are plentiful, healthy, and can definitely be delicious.
Let’s talk about whole grains. Whole grains are foods that are in their natural state where they grow – as in the entire seed of a plant. You may recall from science class that the seed contains three parts: bran, germ, and endosperm. The germ is the embryo of the plant, and the endosperm provides the nutrients, whereas the bran is the outer layer.
Have you heard the term “white flour nasties?” That’s what we call products made with refined white flour. Americans consume A LOT of white flour. Unfortunately, there is much evidence that its consumption in the amounts that most Americans consume is extremely unhealthy. Why?
First, white flour products made here in the US are processed in multiple stages which leads to the accumulation of chemicals such as pesticides, bleaching agents, and/or preservatives. These substances are toxic to the body. We all know that consuming processed foods in high quantities can increase the risk of diseases such as cancer, autoimmune disorders, diabetes, heart disease, and more.
Secondly, processed refined flour just provides empty, non-nutritional calories. They have little to no vitamins and/or minerals and lack any fiber that helps control conditions such as heart disease and diabetes. These products also lead to inflammation, especially in the GI tract. Do you ever wonder why cases of Celiac disease increased over the last 50 years? Gluten is part of the issue, but refined, processed carbs also contribute because they ferment when digested causing cramping and GI distress.
So, let’s stop talking about the bad stuff and get to the good stuff. There are so many wonderful flours available now making it much easier to make whole grain, nutrient-dense, as well as gluten-free products. Some of our favorites are almonds, coconut, and cassava flour. Substituting 1:1 may take some trial and error, but we have made some delicious products with these flours.
Whole grains have been shown in to reduce risk of cancer, diabetes, and heart disease – the top three killers. They keep the GI tract healthy as well. Here are some of our favorite sources of whole grains: oats (steel cut, whole, or rolled), rye, buckwheat, bulgur wheat (also known as cracked wheat), millet, whole barley, spelt, quinoa, brown rice, corn, popcorn (not the movie theater kind!), and whole grain breads and pastas.
Here is a recipe favorite to get you started on your whole grain quest: Quinoa Avocado Salad: What you need: 1 cup uncooked quinoa, 1 cup cherry tomatoes, halved, 1 large cucumber, diced, ¼ cup red onion, chopped finely, 2 large ripe avocados, ¼ cup chopped cilantro; Dressing: ¼ cup olive oil, 2 Tbsp red wine vinegar, 2 Tbsp lime juice, 1 tsp Dijon mustard, 2 garlic cloves, minced, ½ tsp salt. What to do: Cook quinoa per package instructions. Make dressing while quinoa cooks, whisking together all the ingredients. Place cooked quinoa in a bowl and add salad ingredients, pour dressing on top and stir gently to combine. Serve at room temp or chilled.
We encourage you to reduce your intake of those white flour nasties and substitute whole grains. Start today. It will do your body good!