What are the Best Grains to Eat?

Grains - specifically the right grains - are an essential part of a healthy diet. However, many people do not know which grains to choose or even how to prepare them.

The best grains to chose are whole grains. These are grains that include all their natural components- the bran, germ, and endosperm. A whole grain can be processed – cracked, split, flaked, or ground – and still remain a whole grain so long as all its natural components are present. By contrast, refined grains like white rice, breads and baked goods made from enriched wheat flour, and sugary cereals, contain only a part of the natural grain, and are therefore not as nutrient dense or healthy.

Whole grains are rich in vitamins, minerals, essential fatty acids, antioxidants, phytochemicals and fiber, thus making them the healthier choice.

Benefits

Whole grains help to maintain health as well as aid in the prevention of chronic diseases. The soluble fiber present in whole grains helps to move waste through the digestive tract and thus promotes and supports a healthy digestive system. It also helps to lower unhealthy cholesterol, and thus prevent cardiovascular disease. The essential minerals help to reduce the risk of developing Type II Diabetes, while the phytoestrogens, and essential minerals such as magnesium, selenium, copper and manganese, may help to protect against some cancers.

The Healthiest Grains to Eat

These are grains that, according to “The World's Healthiest Foods”, are the most nutrient dense, affordable, familiar, and tasteful. I've split them into two categories; those with gluten and those without.

Grains containing Gluten

Barley

Barley is a great source of selenium, fiber, phosphorous, copper, and manganese. It helps to prevent gallstones and, in a study done by the USDA, was found to cut cholesterol levels. When purchasing barley, make sure that you're purchasing “whole-grain barley” and not “pearled” barley which has had the bran and germ removed.

Brown rice

A good source of magnesium, selenium, manganese, phosphorous, and vitamin B, brown rice is also rich in antioxidants and helps to stabilize blood sugar levels. When you opt for white rice over brown, 75% of all the nutrients just mentioned are lost in the refining process. Thus always choose brown or experiment with some of the more exotic options such as red and black, which are also nutrient dense.

Bulgur

Although about 5% of the bran is removed from bulgar during processing, it is still considered a whole grain as it packs a powerful nutritional punch. In addition to being a great source of iron and magnesium, one cup of bulgar contains nearly 75% of the daily fiber requirements, and 25% of the daily protein requirements. Commonly used to make tabbouleh salad, it can be added to salads and used in soups.

Corn

Whole corn is a good source of fiber, B vitamins, magnesium, phosphorus, and antioxidants. It is thought to increase healthy gut flora, helping to reduce chronic inflammation, control blood sugar levels, and prevent heart disease. Always try to buy organic corn as about 40% of the corn grown in the states is genetically modified (GMO) to withstand higher doses of pesticides.

Freekeh

An Arabic grain, freekeh is a low carb form of ancient wheat which is loaded with health benefits. It contains more vitamins and minerals than other grains, including selenium which helps to boost the immune system. Once in your stomach, it acts as a prebiotic, stimulating the growth of the healthy bacteria that aid digestion.

Millet

A good source of manganese, phosphorous,and magnesium, millet helps in tissue repair, the prevention of gallstones, and also works to protect against breast cancer.

Spelt

Spelt is a great source of protein, copper and zinc and an excellent source of manganese. Unlike other wheat products, it does not seem to cause sensitivities in those who are intolerant of wheat.

Whole Rye

Established as the most nutrient dense grain, whole rye has more nutrients per 100-calorie serving than any other grain, four times more fiber than whole wheat and 50% of the daily recommended amount of iron. It promotes weight loss, and helps to prevent gallstones and breast cancer. Unfortunately, most rye and pumpernickel bread in the US is made with refined ingredients, so when purchasing these products make sure that the list of ingredients begins with “whole rye”.

Whole Wheat

Whole wheat, found in bread and pasta products, is rich in vitamins B and E, and low in fat. But be careful which products you choose. When reading the labels, make sure that it stipulates “100% whole wheat” or “whole wheat” as the first ingredient. Stipulated ingredients such as “multigrain”, “enriched wheat”, “100% wheat”, “organic”, “pumpernickel”, “bran”, “refined”, and “stone ground” mislead the purchaser into thinking that the product is a healthier choice. Read your labels.

Gluten Free Grains.

Buckwheat

Buck wheat, which is a fruit seed and not a grain, is a gluten free product. It is thus a great substitute for grains especially for those who have a sensitivity to gluten. It is a great source of manganese and magnesium, it helps control blood sugar levels and it helps to prevent gallstones. It is also one of the whole grains commonly used to make Pancakes.

Oats

Oats supports the immune system by helping to enhance response to infection, and also works to stabilize blood sugar. In addition it is rich in avenanthramide, an antioxidant that protects the heart. Oats, either on its own or as part of a list of other ingredients, is always used in its whole form. Thus, when shopping for oats or oat products, ensuring that the word “whole” is included in the ingredient description is not necessary. Finally, oats is a gluten free grain, making it an ideal food choice for those with a gluten intolerance. One word of caution, stay away from instant oatmeal, it is loaded with sugar and other unhealthy ingredients. Stick to the natural oat products.

Quinoa

Quinoa is actually a seed and not a grain. However, it is often referred to as a grain and, because it is gluten free, is a great “grain substitute” for those who are gluten sensitive. It is high in vitamin E, calcium, and omega-3 fatty acids, and it is a complete protein making it a great food choice for vegans.

The following grains, while not so readily available, are also a healthy choice.

• Amaranth

• Farro

• Kamut

• Teff

• Wheat berry

Serving sizes

The USDA recommends three servings of grains per day. One serving size is ½ cup of brown rice or pasta, one slice of whole grain bread, one small whole grain muffin or one whole grain cereal.

Cooking Suggestions.

Whole grains are easy to prepare, versatile and can be used in a variety of ways. Prepare them plain seasoned with herbs and spices and pair them with your favourite vegetable and protein, or add them to soups and salads. They also make great breakfasts ensuring a healthy start to your day.

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