A Slice of Knowledge About Whole Grains

 

In most grains (rice, wheat etc.) a whole grain is made up of three parts: the bran, endosperm, and germ. Each layer of the grain has a significant role that contributes to the grain’s overall goodness.

When we process grains to make breads and cereals we remove some essential components of this natural food. When refined to create the packaged foods we find in the grocery store (granola bars) and fast foods (white rice) we remove the two nutrient dense parts, the bran and germ, leaving the starchy endosperm. Removing the bran and germ robs the grain of what makes it nutritious and fibrous, leaving it to wreak havoc on your blood sugar as a useless carbohydrate.
   
A Note About Whole Grain Bread
Although whole grain bread does indeed contain all three parts of the grain, it first must be broken down, removed from its original form and then put back into the product as a flour. In my opinion that doesn’t constitute “whole grain” because it is not in its natural form that contributes to healthy digestion. When grain is taken out of its natural form it changes how quickly the enzymes will be able to act on the food, releasing glucose into the blood stream more rapidly than when a grain is in its whole form.
This isn’t to say that “whole grain” bread isn’t a better choice than say white bread. Rather I hope to make us consider consuming more of the actual whole grain foods out there. For example, try brown or wild rice, or quinoa with veggies for lunch instead of a sandwich.Or try something like this SUPER EASY ‘salad’:

 

Crunchy Ginger Peanut Quinoa Salad

What You Need:

1 cup prepared quinoa

1 cup shredded purple cabbage,

1 red bell pepper, diced

½ red onion, diced

1 cup shredded carrots

½ cup chopped cilantro

¼ cup diced chives

½ cup organic peanuts

1 cup chickpeas

Fresh lime, for a bit of tang

Dressing:

¼ cup all natural peanut butter

2 teaspoons freshly grated ginger

3 tablespoon gluten-free soy sauce

1 tablespoon honey

1 tablespoon red wine vinegar

1 teaspoon coconut oil

1 teaspoon olive oil

What You Do:

Dressing: Heat peanut butter and honey until warm. Add in ginger, soy sauce, vinegar, and both coconut and olive oil and stir until mixture is smooth and creamy.

Set dressing aside.

Mix red pepper, onion, cabbage, carrots, and cilantro into the quinoa. Pour desired amount of dressing over quinoa and garnish with peanuts and green onions.

 

 

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