Whole Grains are Best:

But Which Grains are Whole?

Sep 9, 2008 Jill Nussinow

If you're wondering about whole grains, you're not alone.

The current recommendation is to eat at least three servings of whole grains daily, yet it’s estimated that 80% of the US population does not even get one serving a day. Whole grains contain the bran, germ and endosperm, the starchy part, of various seeds and kernels.

Why Eat Whole Grains?

Grains are wonderful sources of fiber, B vitamins, especially B6, folic and pantothenic acids, Vitamin E, and minerals such as magnesium, potassium and zinc. Whole grains add nuttiness to your meals and help fill you up. A whole grain has all its nutrition intact, which may help aid digestion. Some studies indicate that whole grains may reduce the risk of cancer, heart disease and diabetes. Eating them often is easy, especially if you cook.

Some Good Whole Grains

Whole grains in their natural form are best for you. They include:

  • Brown, red, black or purple rice
  • Barley, unhulled
  • Wheat berries
  • Oat or rye groats
  • Quinoa
  • Teff
  • Amaranth
  • Wild rice
  • ·Spelt and farro
  • Oatmeal is also a whole grain but the oat groat is flattened or rolled. Cutting the grain produces steel cut oats. Oats are likely the most widely consumed whole grains.

Cooking Whole Grains

Cooking whole grains takes longer than their refined counterparts do. Brown rice takes more than twice as long to cook than white rice. The general rule of thumb for most whole grains is to use twice the amount of water as grain. Cooking times vary from 15 minutes for quinoa to an hour or more for wheat berries, whole rye or oats and wild rice.

Basic Stove Top Brown Rice

Makes about 3 cups or 6 ½ cup servings

  • 1 cup brown rice, rinsed and drained
  • 2 cups water
  • Pinch or more of salt

  1. Rinse the rice and drain. Heat the water in a saucepan with a tight-fitting lid. Add the rice and stir. Bring to a boil, then reduce the heat and cover the rice for 40 minutes. Remove from the heat and let stand, covered and undisturbed, for 5 to 10 minutes.
  2. Remove the lid, sprinkle in salt and stir.
Dressing Up Your Cooked Brown Rice or Other Whole Grain

When cooking grains, prepare extra which keep well in the refrigerator for a few days, or the freezer for a few months. Build up a frozen grain pantry. Combining cooked grains with cooked or raw vegetables, a protein source such as tofu, beans, chicken or shrimp and a flavorful dressing yields great grain salads for side dishes or whole meals. (Both amaranth and teff are too gooey to use for this purpose.) Base your additions on fresh vegetables, and use them raw or lightly cook them. In the spring, add cooked asparagus , peas and a lemon vinaigrette or for an Asian flair add grated ginger and garlic, soy sauce and a bit of sesame oil. In summer, utilize green beans, tomatoes and basil. The possibilities are endless.

The copyright of the article Whole Grains are Best: in Healthy Cooking is owned by Jill Nussinow. Permission to republish Whole Grains are Best: in print or online must be granted by the author in writing.
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