Whole Grain Goodness

+ recipe for Vegetable Fried Quinoa

Next up in my foods to say YES to series: whole grains. While you could throw a rock on the internet and hit a grain-hating influencer (cue eye roll), the overwhelming majority of the evidence points to the health benefits of including more whole grains (and fewer refined grains) in your life. Not to mention the joy and satisfaction that comes with exploring the incredible variety of whole grains from cuisines around the globe.

 Whole Grains 101

Every grain is born with three parts—endosperm, bran and germ-- which intact is loaded with fiber, minerals like copper, zinc, and magnesium, essential B vitamins, vitamin E, disease-fighting phytonutrients, and also some protein.  It is a proud and hearty nugget of nourishment.

When that whole grain is refined, its bran and germ are removed and its endosperm, which is mostly starch, is all that remains. Since most of the grain’s nutritional power is found in the bran and germ, the refined grain offers little besides calories. To make up for this loss, manufacturers “enrich” it with vitamins and minerals. The enrichment process helps return some potency to the grain, but even then it is a shadow of its former self.  

 I’m not saying it’s bad to have refined grains now and then. (There is no food-shaming here!) You won’t see me denying myself a classic French baguette once in a while, and I get it that white rice is central to so many food cultures. It is fine enjoy refined grains too---especially if you balance them on your plate by adding plenty of vegetables and healthy proteins. But shifting toward making more of the grains you eat whole can provide some serious health and culinary benefits.  

Whole Grain Health Benefits

The volume of research on the benefits of whole grains is astounding.  I have listed a few studies with links below if you want to do a deeper dive but, in a nut shell, eating whole grains is linked with:

• Reduced inflammation

• Lower cholesterol

•  Lower blood pressure

• Better blood sugar control

• Better gut health

• Lower risk of certain cancers

• Better weight maintenance

• Reduced incidence of stroke

• Reduced incidence of type 2 diabetes

A World to Explore

I remember a time when whole grains had a fringe, hippie-food vibe, but these days they are truly modern and on trend, both in the grocery store and in the hottest restaurants. There are so many exciting options, I don’t know where to begin! I suppose I should shout out one of my absolute favorites, farro, an ancient variety of wheat that is delicious either hot or chilled in salads. Then there is quinoa, of course, which is so mild and quick-cooking, bulgur, buckwheat, barley, freekeh, fonio, and sorghum. Beyond basic brown rice, there is red and black rice, and also wild rice. Oats are always a win in my book, and they are so economical. And don’t forget, corn and popcorn are whole grains too. And there are so many more to explore…..

It’s ideal to get whole grains in their least-processed form—simple brown rice rather than puffed brown rice cereal, or steel-cut oats rather than instant, for example. But there is no need to count out the wide variety of whole grain products on the market, like flours, breads, ready-to-eat cereals and snack foods. When choosing those, the labeling can be pretty confusing and misleading, so check the ingredient list to make sure whole grain is the first ingredient, and look for the Whole Grain Council’s whole grain stamp, which can be a convenient tool when scanning the aisles.  

Easy Ways to Get More Whole Grains