Whole Grains

Whole grains have been proved in medical trials to lower the risk of many serious diseases, including diabetes, heart disease, and colon cancer. They also help with weight loss, as they are low in fat but high in fibre and complex carbohydrates. So they make you feel fuller for longer. There are lots of ways you can introduce whole grains into your diet.

What better way  to gain the strength and energy to carry you through a hectic morning schedule than with a steaming bowl of oatmeal. Oats are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive. Oats gain part of their distinctive flavour from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away  their bran and germ allowing them to retain a concentrated source of their fibre and nutrients.  Oats are rich in Silica, a trace mineral that's vital to keep skin, hair, nails and bones strong and healthy. You'll also find Silica in french beans, oat cakes, bananas and mango, pineapple, marrow, spinach, tap water and tea.

Although Millet is most often associated as the main ingredient in bird seed, it is not just 'for the birds'. Creamy like mashed potatoes or fluffy like rice, millet is a delicious grain that can accompany many types of food. As with most grains, millet is available all year. The most widely available for of millet is the pearled, hulled variety, although traditional couscous made from cracked millet can be found. The term 'millet' refers to a variety of grains. Although oats have been widely publicised  for their heart protective properties, millet should also be included on your list of healthy heart choices because of its status as a good source of magnesium. 

Wheat is the most important cereal crop in the world. Bread, pasta, bagels, cakes and muffins just begin to describe the list of foods made from this grain. Wheat, in it's natural unrefined state, features a host of important nutrients. Therefore, to receive benefit from  the wholesomeness of wheat it is important to chose products made from whole wheat flour rather than those that are refined and stripped of their natural goodness. The health benefits of wheat depend entirely on the form in which you eat it.

Many people think that Buckwheat is a cereal grain, it is actually  a fruit seed that is related to the rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain gluten protein. Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special dark honey.

Barley is a wonderfully versatile cereal grain with a rich nutty flavour. Sprouted barley is naturally high in Maltose. When fermented, barley is used as an ingredient in beer and other alcoholic beverages. When the weather's cold, a big pot of soup simmering on the stove warms the hear as well as the hearth. Adding some whole grain barley to the pot will improve your health along with the flavour of whatever soup or stew you are cooking. In addition to its robust flavour, barley's claim to nutritional fame is based on its being a very good source of fibre and selenium,  and a good source of phosphorus, copper and manganese.

The difference between brown rice and white rice is just not colour!!! A whole grain of rice has several layers. Only the outermost layer, the 'hull,  is removed to produce, what we call, brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients. If brown rice is further milled to remove the bran and germ layer, the result is whiter rice. This is then polished to remove the health supportive fats purely to give it a longer shelf life. The resulting rice is simply a refined starch that is largely bereft of its original nutrients.

Whole grain breakfast cereals are one idea – but to be healthy, we should really eat whole grains at least twice a day, not just for breakfast. One recommendation from PG is have a go at  making  your own bread with organic whole grain flour, or spelt flour or rye flour.  Home made bread is delicious, full of nutrients, and much cheaper than buying bread in the shops.   

 

 

 

 

 

 

 

 

You will find all of these in most good health food stores Click here for PG’s idea for a delicious family meal, packed with the goodness of whole grains and so tasty, even the kids will love it.