7 Whole Grains to Add to Your Diet

posted by Michelle Schoffro Cook

While many people steer clear of whole grains, they’d do well to give them a second look. The average person eats refined grain products like white flour and white rice and avoids whole grains like the plague. Meanwhile low-carb dieters swear off whole grains in favor of high protein options like meat and poultry under the false belief that all grains are evil to the dieter (whole grains actually help stabilize blood sugar — critical to the success of any weight loss regime). And many other people simply avoid whole grains because they don’t know what to do with them or how to prepare them. There are many delicious and highly nutritious whole grains to choose from, so adding whole grains to your diet needn’t be daunting.

There are many options, here are seven whole grains to get you started:

Barley
Used as far back as the Stone Age for currency, food, and medicine, barley is a great addition to a healthy diet. Because barley contains plentiful amounts of both soluble and insoluble fiber, it helps aid bowel regularity. It contains 96 calories, 22 grams of carbohydrates, and 3 grams of fiber per half-cup of cooked barley. Unrefined barley contains abundant amounts of potassium. It also has lots of magnesium, manganese, vitamin E, B-complex vitamins, zinc, copper, iron, calcium, protein, sulfur, and phosphorus. This versatile ingredient can be added to soups, stews, cereal, salads, pilaf, or ground into flour for baked goods or desserts.

Brown Rice
Brown rice is more nutritious and a much better option than white rice. Unlike white rice it offers  you vitamin E (important for healthy immunity, skin, and many essential  functions in your body) and is high in fiber. White rice is stripped of its  fiber and most nutrients too.  In its whole brown rice form, it contains high  amounts of the minerals manganese, magnesium, and selenium.  It also contains  tryptophan, which helps with sleep.  Brown rice can easily replace white rice  in almost any recipe:  soups, stews, and pilafs. It is an excellent choice for  those who are gluten-sensitive or celiac.

Kamut and Spelt
Kamut (pronounced “ka-moot”) and spelt are ancient grains that are part of the wheat family.  Sometimes people with wheat allergies can tolerate kamut or spelt. Both of these  tasty grains have higher nutritional value than whole wheat. Both kamut and spelt are high in protein. Spelt is packed with  the minerals manganese, magnesium, and copper, and also contains high amounts of  the mood-regulating and energy-boosting B-vitamins niacin, thiamine, and  riboflavin.  Choose kamut or spelt bread or pasta to replace white options.

Oats
Oats are good for your body in many ways. They help  stabilize blood sugar and lower cholesterol, and are high in protein and fiber.  Oats are available in many forms including instant, steel-cut, rolled, bran,  groats, flakes, and flour. The best options are the less refined ones like steel-cut,  rolled, flakes, and bran.  Oat flour is an excellent substitute for wheat flour  in baking recipes. A good source of minerals like manganese, selenium,  magnesium, and the sleep aid tryptophan, in many studies oats also assist with  lowering cholesterol and reducing the risk of heart disease.

Quinoa
Quinoa (pronounced “keen-wah”), a staple of the  ancient Incas who revered it as sacred, is not a true grain, rather an herb.  Unlike most grains, quinoa is a complete protein and is high in iron, magnesium,  B-vitamins, and fiber.  In studies, quinoa is a proven aid for migraine sufferers and, like most whole grains, lessens the  risk for heart disease.  It also contains the building blocks for superoxide  dismutase-an important antioxidant that helps protect the energy centers of your  cells from free radical damage.

Wild Rice
Not a true grain, wild rice is actually a type  of aquatic grass seed native to the United States and Canada. It tends to be a  bit pricier than other grains, but its high content of protein and delicious  nutty flavor make wild rice worth every penny. It’s an excellent choice for  people with celiac disease or those who have gluten or wheat sensitivities.  Wild rice also has a lower  caloric content than many grains at 83 calories per half cup of cooked rice.   And it is high in fiber.  Add wild rice to soups, stews, salads, and pilaf. It’s  important to note that wild rice is black. There are many blends of white and  wild rice, which primarily consist of refined white rice. Be sure to use only  real wild rice, not the blends.

Despite the common myth that all grains are taboo, junk food addicts, carb  watchers, and whole grain novices can easily embrace these nutritious foods.   Once you start adding them to your diet you’ll find that whole grains can help  with weight-balancing efforts, keep you feeling full, and add taste and variety  to your meals.

COOKING GUIDE FOR WHOLE GRAINS
The following water  amounts and cooking time are based on 1 cup of grain.  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.

Barley (pearled) 3 cups water, 15 minutes cooking time
Brown rice 2 cups  water, 35 to 40 minutes cooking time
Oats (quick cooking) 2 to 3 cups water,  12 to 20 minutes cooking time
Oats (rolled) 2 to 3 cups water, 40 to 50  minutes cooking time
Quinoa 2 cups water, 15 minutes cooking time
Wild  rice 3 cups water, 50 to 60 minutes 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, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and eleven-time book author and doctor of traditional natural  medicine, whose works include

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