Over the past several years, there has been a large amount of publicity from the USDA and American Dietetic Association about grains, particularly whole grains. According to the 2010 Dietary Guidelines, it is recommended that all Americans make half or more of their grains whole grains. This means that the Average Joe should consume 3 or more servings of whole grains a day. Okay, enough nutrition talk!
I remember in the not-so-distant past, sitting at the kitchen table and my mom begging me to try whole wheat bread. I couldn't stand it! I though it was dense and why would anyone ever want to put seeds into their bread?!? That was the 10-year-old Madison...
For some odd reason, the 25-year-old Madison has found an extreme interest in grains, particularly those that are not what we consider "everyday grains." Although I have been experimenting with different grains, I still have a long way to go to incorporate all types of grains into my (and Michael's!) diet and to perfect recipes containing these grains. For now, I want to introduce you to a variety of whole grains (lots of recipes to come, promise!) that might help obtaining the dietary guideline for grains a little easier... or at least more interesting.
Barley - Barley is considered to be an excellent ingredient for providing soluble fiber, which helps to reduce cholesterol in blood. It is also rich in niacin and iron. Whole barley, also called hulled barley, is much more nutritious than pearled barley because the bran is left intact.
Buckwheat - Buckwheat is a rich source of amino acid, lysine. It contains high levels of protein, calcium, magnesium, phosphorous, B vitamins and iron.
Corn - Corn is a good source of vitamin A, manganese and potassium. It contains protein, but it is not a particularly good source.
Flaxseed - Flaxseed is one of the best sources of omega-3 fatty acids, which are beneficial in reducing cholesterol and lowering the risk of stroke and heart disease. The seeds contain soluble fiber, which also helps in reducing cholesterol levels. About 1/3rd of the fiber in flaxseed is soluble and 2/3rds is insoluble, which is an important component in aiding digestion. Flaxseed is the best source of lignin, which may play a role in fighting certain types of cancer.
Millet - Millet is an excellent source of iron and magnesium and it is also high in calcium, phosphorous, manganese, zinc and B vitamins. It has the highest iron content of any grain except amaranth and quinoa. The natural alkalinity of millet makes it easily digestible, so it is very beneficial for people with ulcers and digestive problems. It is believed to be one of the least allergenic of all grains.
Oats - Oats are one of the most nutritious grains and are considered to be a good source of soluble fiber betaglucan, which helps to decrease cholesterol in the blood. Other important nutrients found in oats are B vitamins, vitamin E, copper, iron, zinc, magnesium, phosphorous, calcium and thiamin.
Quinoa - Nutritionally, quinoa is an excellent grain. It is loaded with protein and the amino acid lysine. It contains about 17% high-quality protein, which is more than any other grain and is equivalent to milk in protein quality. Quinoa is also very high in iron and is an important source of calcium, zinc, potassium, magnesium, phosphorous and copper.
Rice - White rice has had the husk, bran and germ removed (polished), which allows it to cook rapidly. This makes it the most popular, but it is also the least nutritious because of the removal of the bran and germ. White rice is often enriched with nutrients, such as iron, niacin, thiamin and riboflavin, to help restore some of the lost nutritional value. Brown, red or black rice retain the bran and germ plus they are more nutritious.
Rye - Rye is an excellent source of dietary fiber as well as vitamin E, calcium, iron, thiamin, phosphorous, and potassium.
Sorghum - Nutritionally, sorghum is similar to corn, but it has a higher concentration of protein. It lacks gluten, so it is an excellent choice for people who are gluten intolerant. It can also be used like rice or pearled barley.
Spelt - Spelt is making a comeback in the US, not only because of its flavor, but also because of its nutritional qualities. Spelt contains a higher level of protein (up to 25% more) than soft white wheat varieties, but it has a protein level that is the same as hard red wheat varieties. It is a rich source of B vitamins and fiber. Other nutrients found is spelt include iron, magnesium, niacin, thiamin, and phosphorous. It has been shown that the carbohydrates in spelt are useful in enhancing the immune system and in helping to clot the blood. Since spelt is a species of wheat, it contains gluten.
Wheat - Among the nutrients present in whole-wheat are high levels of protein, fiber, iron, B vitamins, thiamin, niacin, magnesium, phosphorus and zinc. Studies have shown that the insoluble fiber in wheat bran may help fight colon cancer and at very least is beneficial for the digestion. Many products contain wheat. Foods as varied as distilled vinegar to canned soups may contain wheat, so it is important to read the ingredients list.
Wild Rice - Wild rice is one of the most nutrition grain-like foods. It is very low in fat and very high in fiber. In addition, it has nearly twice the protein of true rice varieties and it is loaded with B vitamins, folate, niacin, thiamin, iron, phosphorous, zinc and magnesium.
| Grain | Nutritional Profile (based on 1/4 cup dry grain) | ||||||||
| Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrate (g) | Dietary Fiber (g) | Protein (g) | Other | |
| Barley | 163 | 1 | 0.25 | 0 | 5.5 | 33.75 | 8 | 5.75 | Contains Gluten |
| Buckwheat | 146 | 1.5 | 0.25 | 0 | 0.5 | 30.5 | 4.25 | 5.75 | Gluten Free |
| Corn | 152 | 2 | 0.25 | 0 | 14.5 | 30.75 | 3 | 4 | Gluten Free |
| Flaxseed | 224 | 17.75 | 1.5 | 0 | 12.5 | 12.25 | 11.5 | 7.75 | Gluten Free |
| Millet | 189 | 2 | 0.25 | 0 | 2.5 | 36.5 | 4.25 | 5.5 | Gluten Free |
| Oats | 152 | 2.5 | 0.5 | 0 | 0.75 | 25.75 | 4.25 | 6.5 | May Contain Gluten |
| Quinoa | 159 | 2.5 | 0.25 | 0 | 9 | 29.25 | 2.5 | 5.5 | Gluten Free |
| Rice | 171 | 1.25 | 0.25 | 0 | 3.25 | 35.75 | 1.5 | 3.75 | Gluten Free |
| Rye | 142 | 1 | 0 | 0 | 2.5 | 29.5 | 6.25 | 6.25 | Contains Gluten |
| Sorghum | 163 | 1.5 | 0.25 | 0 | 3 | 33.75 | 3 | 5.5 | Gluten Free |
| Spelt | 140 | 1 | 0.25 | 0 | 0 | 31 | 3 | 6 | Contains Gluten |
| Wheat | 158 | 1 | 0.25 | 0 | 1 | 32.75 | 5.75 | 7.5 | Contains Gluten |
| Wild Rice | 143 | 0.5 | 0 | 0 | 2.75 | 30 | 2.5 | 6 | Gluten Free |
If this looks a little daunting, do what I do - once every week or two, pick a new grain and find a recipe that looks interesting to you. If the recipe doesn't explain how to prepare the grain, google "how to cook/prepare ___" and there will be plenty of information for you. It is difficult to find (particularly grow) local grain, but there are numerous stores that sale the grains listed above (ex: Whole Foods). Even though you may not be able to purchase local grain, you can purchase bread made from whole grain that was baked locally!
Most importantly, don't forget to make half your grains whole!
And yes... I do eat whole wheat bread!
We'll see you in the dirt...
