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Incorporating whole grains into your diet can be a minefield; you really have to be careful to read and understand labels.
67 recently bought organic self-raising brown flour from a producer known for its eco-credentials. At home, a closer look at the ingredients showed the wheat was not wholemeal but white flour mixed with fine wheat bran. The 67 kitchen will use up the packet because it is organic and produced fine muffins. And though the Blogger still trusts the producer, there is a mild sense of disappointment.
Technically, a food is not wholemeal or wholegrain unless it includes the outer fibre-rich layer (bran), the inner nutrient rich germ and the starchy body of the kernel (endosperm), in the same proportions as found in the grain. Wholegrains can be eaten whole, cracked, split, flaked or ground but are usually milled into flour to make breads,cereals, pasta & crackers.
Wholegrains are very good for you. They've been linked with reduced heart disease, cancer and death. Regular whole-grain consumption can also positively affect diabetes and obesity. If grains are consumed as close as possible to their original form they slow down the absorption of starch/sugar and prevent spikes in blood sugar levels.
Wholegrains are fibre rich, keeping the digestive system moving along and are credited with improving good bacteria in the colon, boosting the immune system. They're also packed with nutrients: protein, essential B vitatimins, anti-oxidants and trace minerals like iron, zinc and nerve-calming magnesium.
Recommended Intake
1-3 servings per day but few manage this. Start with 2-3 servings per week and move on from there.
How to Recognise Wholewheat/grains
- look for the word 'whole' as in 'wholemeal',, 'whole grain' or '100% whole wheat'
- ingredients list will usually put whole grains first but don't say what proportion of wholegrains are in food
- brown does not always mean wholegrain; breads could have molasses or colouring added
- pale colours do not mean 'not wholegrain'; many wholegrain cereals are light in colour
Make your own/use less processed wholegrains
Some say the only way to be sure of getting the right wholewheat/grains is to make your own dishes from scratch. It's a good point though a thorough reading of labels should help.
MAIN WHOLEGRAINS
Barley
- highest fibre of all wholegrains
- research shows it reduces cholesterol better than oats
- regulates and stabilises blood sugar
- in cooking, can replace rice; often used in soups
Buckwheat
- gluten-free
- rich in insoluble fibre to regulate blood sugar levels
- comes as flour or sprouted grains
- often used in pancakes
- children may not like it
Bulgar Wheat
- the cracked wheat kernel
- versatile; can be boiled dried, cracked
- usually found in tabbouleh
- usually found in tabbouleh
- more fibre than oats or buckwheat
Durum Wheat
- usually found in pastas or in ground form as couscous
- yellow colour does not indicate not wholegrain but look for 'wholewheat durum' on label
Oats
- contain 'betaglucan' which is said to reduce cholesterol and a unique antioxidant which protects blood vessels
- daily intake of porridge (ultra granola) reduces the risk of death from heart disease but a few years of this can drive one batty; 67 now has porridge every 2nd day and/or uses granola in baking
Popcorn
- great for a low-cal snack if popped from scratch; microwave versions should be limited
Quinoa
- a plant food that is a whole protein; it has all the essential amino acids the body needs
- has the highest levels of potassium which helps control blood pressure
- early quinoa could be bitter in taste; more recent ones are said to be better
Rice
- brown, purple, black or red
- less fibre than other wholegrains but loaded with B vitamins
- highest nutritional value
Rye
- another good source of insoluble fibre to prevent constitpation
- can improve insulin levels
Spelt
- ancient variety of wheat but with more protein
- does contain gluten
- sweet, nutty flavour
- high amounts of B vitamins which produce energy and maintain healthy nervous system
- in flour form, can replace wheat
Wild Rice
- high amounts of zinc
- twice as much protein as other rices
- nutter and chewier but pricier, too; a whole lot pricier
- mix with wholegrain rice to make it more wallet-friendly
Wholewheat Flours
- more fibre & antioxidants than white flour
- food labels should read 100% wholewheat
Other wholegrains not tested by 67; not wallet-friendly
Amaranth - another complete protein
- a seed but can be popped like popcorn
Faro - also known as pearl spelt
- like brown rice but needs overnight soaking
Wheatberries - seeds of whole wheat, chewy & slightly sweet
- high protein, fibre & antioxidant Vit E
B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.
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