WHOLE GRAINS

Whole grains provide complex carbohydrates, higher amounts of vitamins, minerals, B-vitamins, and fiber, along with lower amounts of fat and salt, than refined carbohydrates.  A whole grain consists of the following: (1) the “bran” which is high in fiber, B-vitamins, proteins, fats and minerals. It promotes removal of wastes and even blood sugar levels, (2) The “germ” contains vitamins A, the Bs, E plus protein and fat.  The “endosperm” serves as a source of complex carbohydrates.  Refined grains are stripped of the “bran” & “germ”.  On average, 25-75% of nutrient each nutrient are lost to extend its shelf life.

 

AMARANTH:     KING OF GRAINS!  Great for porridge and in soups.  Sticky consistency.

Barley:             Queen of Fiber.  Great in soups.  Use whole not pearled.   

Buckwheat:      Not a grain and not wheat!!  Contains high amounts of all 8 essential amino acids.

Corn:                Daily use risk developing sensitivities.   

KAMUT:            Good rice substitute.  Keeps well.  Less allergenic than wheat.

MILLET:           Alkaline, easy to digest. Needs good seasoning as is bland.

Oats:                Avoid buying “instant” or fast cooking types.

QUINOA:          As porridge, in soup or rice substitute.  Delicious and fast cooking!

Rye:                 Low amounts of gluten, often tolerated by wheat sensitive people.

SPELT:             Well tolerated by wheat sensitive people.   Hardy to cook.

TEFF:               Higher nutrient content by weight than any other grain.  Great for porridge or to thicken soups.

Triticale:          Cross between wheat and rye. Has a more complete balance of amino acids and lower gluten than wheat. 

Wheat:             Extensive processing and genetic modification.  Frequent contributor to allergies, asthma and eczema.

 

Total Nutrients 

 

Fiber

 

Protein

 

1. Amaranth
2. Rye
3. Oats
4. Wild rice
5. Millet
6. Barley
 7. Quinoa
8. Buckwheat
 9. Whole wheat
10. Brown rice
11. White rice
12. Corn

1. Barley
 2. Amaranth
3. Whole wheat
4. Rye
5. Buckwheat
6. Millet
7. Oats
8. Wild Rice
9. Quinoa
 10. Corn
11. Brown Rice
12. White Rice

1. Amaranth
2. Oats
3. Rye
4. Wild rice
5. Millet
6. Quinoa
7. Barley
 8. Whole wheat
9. Buckwheat
 10. Corn
11. Brown Rice
12. White Rice

  

RATING DIFFERENT GRAINS

Highest Calcium: amaranth, quinoa, oats, barley, rye, and whole wheat.

Highest Iron: quinoa, amaranth, oats, enriched rice, millet and barley.

Highest Zinc: wild rice, rye, amaranth, oats, and quinoa.

Highest folic acid: millet, wild rice, rye, amaranth, and oats.

Highest nutrients: teff, amaranth, rye, oats, wild rice, millet, barley, quinoa, buckwheat, whole wheat, brown rice, white rice, corn

Highest fiber:  Barley, amaranth, whole wheat, rye, buckwheat, millet, oats, wild rice, quinoa, corn, brown rice, white rice

Highest protein:  amaranth, oats, rye, wild rice, millet, quinoa, barley, whole wheat, buckwheat, corn, brown rice, white rice

 

HOW TO COOK WHOLE GRAINS

  1. Rinse the grains in cold water before cooking, and until the water runs clear. Reduce cooking time by overnight soaking.
  2. Bring water to boil, add grain and return to boil. If you are using soaked grains, bring the water to a boil with the grain in it. Then reduce heat and simmer, covered tightly, until done. Most grains are slightly chewy when cooked.

GRAIN (1 cup dry)

Water

Cooking Time

Yield

Amaranth*

1 ½ cups

20-25 minutes

2 cups

Barley (whole)

3 cups

1 Ό hours

3 ½ cups

Buckwheat* (kasha)

2 cups

15 minutes

2 ½ cups

Kamut

2 ½ cups

40-50 minutes

4 cups

Millet*

1 cups

20 minutes

1 ½ cups

Oats

3 cups

Varies

--

Quinoa*

2 cups

15-20 minutes

3 cups

Spelt

2 cups

30 minutes

3 cups

Teff

1 Ό cup

20 minutes

2 cups

*Gluten-free grains.

 

WHEN WHOLE WHEAT IS TURNED INTO WHITE FLOUR!

MINERAL

LOSS %

OTHER NUTRIENTS

LOSS %

Calcium

60

Strontium

95

Chromium

40

Zinc

78

Cobalt

89

Vitamins B1,2,3

72-81

Copper

68

Vitamins B6

72

Iron

76

Pantothenic Acid

50

Magnesium

85

Folacin

67

Manganese

86

Vitamin E

86

Molybdenum

48

Linoleic Acid

95

Phosphorus

71

Alpha-linolenic acid

95

Potassium

77

Protein

33

Selenium

16

Fiber

95

 

WHAT HAPPENS WHEN WE MAKE WHITE FLOUR FROM WHOLE GRAIN WHEAT?

Calcium 60% loss– osteoporosis, muscle spasm, periodontal disease, hyperactivity, anxiety, insomnia

Copper 68% loss– skin de-pigmentation, kinky air, hypothermia, anemia, poor vasculature

Chromium 40 % loss – sugar imbalances, high cholesterol and triglycerides

Iron 76% loss – anemia, fatigue, brittle nails, cancer sores

Magnesium 85% loss – high blood pressure, heart dz, constipation

Manganese 86% loss – sterility, sugar intolerance, skeletal abnormalities, skin inflammation

Potassium 77% loss – muscle weakness, fatigue, mental confusion, irritability, heart disturbances, muscle cramps

Selenium 16% loss – cardiovascular disease, muscle pain, immune deficiency

Strontium 95% loss – osteoporosis

Zinc 78% loss – delayed wound healing, night blindness, poor smell/taste, growth retardation, hang nails

B vitamins 7-81% loss – B1 nervous/cardiovascular; B2 dry skin, itchy eyes, light sensitive, hair loss, cataracts; B3 dermatitis, diarrhea, dementia; B5 insomnia, leg cramps, numb hands/feet, depression, fatigue, GI disturbance, infxn; B6 depression, dermatitis, peripheral neuritis, ataxia, hyperirritability, altered alertness

Folic Acid 67% loss – anemia, GI disturbance, abnormal cells (GI, vagina, cervix)

Vitamin E 86% loss – dry skin, bruising, eczema, psoriasis, PMS, fibrocystic disease, BPH, poor wound healing, hot flashes

Fiber 95% loss – colon cancer, constipation, hemorrhoids, high cholesterol

WHOLE GRAIN PRODUCTS

BUYING RULES:  (1) ALL grains in ingredients should contain the word WHOLE (ie. Whole wheat), (2) Sugar total should not be more than 6 grams, (3) Fiber content should be ideally 7-10 grams total. 

  

REFINED SUGARS