The Whole Grain Truth

Through the 1990’s, Americans were encouraged to eat a low-fat diet, which resulted in Americans, as a whole, tending towards eating an abundance of highly processed grains, such as white rice, white bread and pasta. These foods, while lower in fat than many other types of foods, and high in energy-inducing carbohydrates, can cause weight grain, exhaustion and poor health if they are eaten in large quantities.

But we love grains, don’t we? And we know they can be good for us, right? Well, there is an answer: focus on eating whole grains rather than processed grains. Whole grains are full of fiber, which is critical for digestion and energy. And, there are many, many grains to choose from – so, if the thought of oats or brown rice sounds boring to you, check out some of the other whole-grain alternatives available to you. And, for the increasing number of folks who are allergic to gluten, these can be perfect alternatives.

Amaranth
Amaranth is actually a seed from the broadleaf plant, which originated in Central and South America. It is commonly used in cereals, crackers, cookies and breads, and is available packaged as either a whole grain or as flour. Amaranth is nutritionally loaded with fiber, calcium, magnesium and folic acid.

Quinoa
Quinoa is what I call a “so-called grain.” Why? Because Quinoa is actually a fruit. This tiny, disc-shaped nugget was cultivated more than 3000 years ago in the Andes. Today, Quinoa is grown in South America and in the Rocky Mountains of Colorado. Quinoa is found in cereal, crackers, cookies and breads, and is also available in whole grain flakes, pasta and flour. Quinoa contains more protein than any other grain and is nutritionally full of fiber, magnesium, potassium and calcium.

Buckwheat
Buckwheat comes from an edible fruit seed from north central Asia. Buckwheat isn’t actually a grain, but actually a hearty wheat-like plant from the rhubarb family. Buckwheat groats (the hulled kernels), or kasha, is a nutty, toasty grain. Buckwheat is often used in pancakes and breads. It is an excellent source of fiber, magnesium and Vitamin B, and is wheat (gluten)-free.

A well balanced diet should include at least one cup of whole grains each day. This can help prevent heart disease, cancer, constipation, diabetes and hemorrhoids, among other health benefits. Because whole grains are rich in dietary fiber, vitamins and minerals, they can be the key to a healthy diet.

Great grains in a salad? You bet:

Quinoa Salad

½ pound quinoa pasta
1 bunch broccoli flower tops steamed
¼ tsp salt and cayenne
½ lemon
2 tbsp. olive oil
3 cloves garlic, minced
2 oz. sun-dried tomatoes
1 sprig fresh basil
8 oz. tuna or chicken
15 green olives sliced
1/4c. grated Parmesan or goat cheese

Cook pasta. Sauté sun-dried tomatoes in garlic and olive oil for three minutes. Add salt, cayenne, lemon, tuna or chicken, basil and olives. In large bowl toss Quinoa with all other ingredients and the cheese. Serves two.

Wild Oats Markets, Inc. is a nationwide chain of natural and organic foods markets in the US and Canada. The company operates 111 natural foods stores in 24 states and British Columbia, Canada. The company's markets include: Wild Oats Natural Marketplace, Henry's Farmers Market, Sun Harvest and Capers Community Markets. For more information please visit the company's website at: www.wildoats.com.