Whole Grains – Nature’s Superfoods

The whole-grain revolution is underway, and you have probably heard about the healthful benefits of these superfoods. All the information can be overwhelming, though, and it helps to have some practical advice and information regarding whole grains, nature’s superfoods.

What Is a “Whole Grain”?

Beginning with the basics, whole grains are unrefined, which means they are in their complete state. When a grain is refined, it is separated out into its basic components, and the bran and germ are discarded. What’s left is basically the starchy inside of the grain, which is quite similar to sugar (since it’s the plant’s energy supply). Whole grains retain the bran, germ, and every other part of the grain; the whole kernels are just ground up.

Examples of whole grains include whole wheat, millet, quinoa, brown rice, and corn. Here are some ideas on how to prepare and enjoy these superfoods.

* Whole wheat – Besides baking whole-wheat baked goods, you can actually cook wheat berries (the whole grain before it is ground into flour) and eat them as a hot cereal. Cracked or bulgur wheat can be made into tabouleh and other dishes.

* Millet – You may be familiar with this tiny, round, yellow grain in birdseed. But you can buy it for human consumption, too, at most health stores and some grocery stores. Millet cooks into a soft, fluffy dish that you can use like you would rice or coarse cornmeal.

* Brown rice – Chewy in texture, brown rice makes a fine stand-in for just about any recipe calling for white rice. It just takes longer to cook. Brown rice can also be used as a filler for homemade veggie burgers.

* Corn – While many people treat corn like a vegetable, it is a grain, and popcorn is a popular and tasty whole-grain snack. Other ways to enjoy whole corn are in polenta, made with whole-grain corn meal, and whole corn kernels can be mixed into all sorts of recipes.

Health Benefits

The health benefits of whole grains are extensive. For one thing, whole grains have all the vitamins and minerals intact, especially if they are in their whole form and not ground into flour. The whole grain contains important nutrients such as vitamin E, B vitamins, protein, and healthful fats.

Because the bran and germ are still present in whole grains, the fiber content is much greater than in refined grains. Increased fiber helps slow the absorption of whole grains, which may help prevent blood sugar spikes and crashes. Also, fiber is well-known as a healthy part of the diet, helping digestion and maybe even protecting against diseases of the heart and digestive organs.