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Grains
In this era of the low-carb diet,
the health benefits of grains – whole grains, that is – are sometimes
overlooked. Since prehistoric times, grain products have been one of the
basic foodstuffs of agrarian societies. Almost every culture has a staple
grain around which its cuisine is centered. Today, thanks to modern
agricultural techniques and efficient transportation, we can sample a huge
variety of grain products. Despite this proliferation of grains from around
the world, we still tend to make the greatest use of our native wheat, which
is ground into flour and made into bread and other baked goods. To a lesser
extent, we also consume corn, rice, oats, barley, and millet, and many
exotic grains.
Whole grains are rich in complex
carbohydrates, fiber, and many vitamins and minerals. They are also very low
in fat, and when eaten in combination with beans and other legumes, grains
are a good source of complete protein.
Nutritionists urge us to eat more
grain products as a healthy substitute for high-fat foods, and recommend we
include plenty of grain-based starches, such as breads, cereals, pasta, and
rice in our diets, along with dried beans, peas, and other legumes.
DIABETES, HEART DISEASE, AND
CANCER PROTECTION
There is a growing awareness of
the importance of the quality, as much as the quantity, of grains in the
diet. An increased consumption of whole grains reduces the risk of
developing type 2 diabetes and cardiovascular disease.
Data from the Physicians Health
Study, in which more than 86,000male physicians participated, showed a
significant reduction in the risk of death from cardiovascular disease and
death from all causes in the men eating the greatest quantity of whole-grain
cereals compared with those of the men eating the fewest servings of
whole-grain cereals.
the Iowa Women's Health Study
followed almost 35,000 women aged 55 to 69 and found that the more whole
grains eaten, the lower the risk of dying from heart disease. Another study
found that adults with the highest intake of whole grains were 35 percent
less likely to develop type 2 diabetes than those with the lowest intake
There is also growing evidence that eating whole grains instead of refined
varieties can reduce your risk of developing cancer.
COMMON GRAIN PRODUCTS
Barley, a staple food in
the Middle East, is known to North Americans mainly as a soup ingredient. It
has a somewhat sweet taste that makes it an interesting addition to
casseroles, pilafs, and salads. Barley is a source of soluble fiber as well
as B vitamins and minerals such as zinc, iron, magnesium, and phosphorus.
Bulgur is cracked and
roasted whole-wheat kernels, it has a nutty flavor and can be used to make
pilaf or stuffing. Couscous is made from durum wheat, the hardest type,
which contains the most gluten. It cooks fast and is light, making it a good
choice for quick meals. Wheat berries are the whole kernels of wheat and can
be use as a cereal or in baked goods.
Corn, or maize, and
millet, an ancient grain of Asia and North Africa, are gluten-free; people
with celiac disease can eat products made from them. Millet is made into
tasty flat breads and can also be used in pilaf or as a stuffing for
vegetables. Toasting millet in a dry skillet before cooking adds a nutty
flavor.
Kamut is related to the
wheat family, has more fiber and protein than many grains. Its buttery
flavor makes it great in salads.
Oats are used in breakfast
cereals and baked goods. Oat bran is high in soluble fiber, which can help
lower blood cholesterol levels. It also helps the body utilize insulin more
efficiently, an important asset in controlling diabetes.
Quinoa, an ancient grain,
is lower in carbohydrate and higher in protein than most grains. This fluffy
grain is sold as whole gain or as pasta and is great in salads. It is
tolerated by people on gluten-free diets.
Rice is the staple food
for about half the world's population. Brown rice is preferable, because it
is unrefined and high in B vitamins an fiber. It also has some calcium and
phosphorus. Long-train brown rice is closer in taste to the refined white
rice that most North Americans customarily eat. Short-grain brown rice has a
heartier texture and a nuttier flavor. White rice is stripped of its outer
layers and is mostly starch with a little protein; some types are fortified
with thiamine.
Rye contains some gluten,
which is the reason rye bread and pumpernickel breads tend to be heavy and
moist.
Wheat is one of the most
widely consumed grains in the world. If, during milling, the bran (outer
husk) and germ (located at the base of the grain) are removed, the end
product is less nutritious than if left whole. Whole-grain wheat or whole
wheat is a better choice, containing the bran as well as the germ of the
wheat. the germ of the wheat kernels is a concentrated source of many
nutrients including B vitamins, iron, zinc, phosphorus, potassium, and
fiber.
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