The Healthy Diet »

The case for making grains part of a healthy diet is simple: They are the principal source of complex carbohydrates, which means they provide energy without an excess of fattening calories. Half a cup of cooked pasta or rice, for example, contains 20 grams of complex carbohydrates with no simple sugars. In addition, most grains are rich in B vitamins. Wheat, the most widely consumed grain, also supplies protein and every vitamin and mineral except vitamins A, B12 and C and the mineral iodine. Oats contain all seven of the B vitamins and vitamin E. And all of the grains, when refined only minimally, are high in fiber.

Rice, corn, wheat, oats, barley, millet and most other grains share a similar structure. The core consists of a protein-rich germ, or embryo, and a surrounding endosperm, which is a concentrated source of complex carbohydrates, vitamins and minerals. Together these form the seed. A layer of fiber-rich bran encases the seed, and the whole is enclosed in an inedible hull, or husk.

Unfortunately, most of us eat grains in their least nutritious state: as white rice; as breads, rolls, cakes and pasta made from highly refined flour; and as over processed breakfast cereal. These products lack both the bran and the germ, which are typically removed in the milling process (but are retained in whole-grain products). Refined white wheat flour, for example, loses up to 80 percent of the vitamins and minerals present in the whole kernel, and it retains only seven percent of the fiber. Some vitamins are replaced by fortification but none of the fiber is. Similar losses occur when other grains are refined and when the kernels of such grains as rice and barley are polished. When brown rice is polished to produce white rice, the grain loses almost half of its riboflavin and more than half of its niacin. Studies show that people living in countries where unrefined whole grains comprise a significant portion of the diet have lower levels of certain intestinal and bowel diseases than in Western industrialized countries. Much of this difference is attributed to the fiber in unre­fined grains. A lack of dietary fiber has been linked to constipation. And research has proved that a diet high in the water-soluble fiber contained in oats can hold down blood cholesterol levels.

In their least refined but still edible state, with only the husks removed, whole grains are called groats or berries. When the berries are crushed, they are said to be "cracked." Examples of cracked whole grains are cracked wheat and cracked corn (which is known as hominy and has the germ removed). Some grains, such as the wheat product called bulgur, are steamed after being cracked. Others, like rolled oats or oat flakes, are steamed and then crushed by rollers. Such refining: methods preserve more nutrients than the process of refining grain into bleached flour.

Since most of us consume more grains in our breads than anywhere else, the easiest way to get more nutrition from grain products is to eat whole-wheat, cracked-wheat or oatmeal bread instead of white bread. you can also substitute whole-grain breakfast cereals like oatmeal for, refined cereal, choose brown rice instead of white rice, and eat the, less common grains such as barley, millet and kasha. Another way consume more whole grains is to sprinkle wheat bran, wheat germ, bran or rice germ on cereals, yogurt and fruit. You can also mix grains into the dough for such baked goods as muffins and quick

Breads and cereals are the most common grain dishes, but d* carbohydrate content of grains makes them a good basis for dishes as well. If eaten alone, though, grains do not supply M protein you need, since the protein in grains lacks some of essential amino acids. To get complete protein in a meal grains, you should add legumes, nuts, dairy products or a amount of meat containing the missing amino acids. If the in a recipe do not accomplish this, round out the meal with a of milk, some cheese, a dish of yogurt for dessert, or another complete protein.

Cooking grains yourself is the best way to ensure that you will eat them in their most nutritious, least refined state. Grains lend them selves to a variety of cooking and baking techniques. Some baked goods like corn tortillas ( made form cornmeal) and oatcakes (Made from oatmeal) use whole grains. But most conventional recipes for bread and pasta call for refined white flour. Whole – grain flours can usually be substituted for white flour or used in combination with it. If you do use white flour, make sure it is unbleached.

Because they are dry, grains must be cooked in water to become tender. They can be boiled, simmered, steamed or steeped to achieve different effects. Boiling yields the fluffiest driest grains. To prevent lumping, make sure the water is boiling hard, then slowly stir in the grains. Steaming is suitable for tender cracked grains such as millet, grains. Steaming is suitable for tender cracked grains such as millet, cracked wheat and bulgur. However, these grains should be left uncovered while steaming and tossed regularly to prevent clumping. Steeping grains – soaking the kernels in water that has first been brought to a boil – imparts a chewy texture to cracked wheat and bulgur. No matter how you prepare them, grains will triple or quadruple in volume as they absorb water.

Cooking times for the grains featured in this chapter are listed in the box on the opposite site (As a rule thumb, the less refined the grain, the longer it takes to cook.) the recipes that follow offer a variety of ways to use grains and should encourage you to include more of them in your diet. Indeed, grains can and should be a part of every meal not only as side as dishes or breads, but a appetizers, main courses and desserts.

Buying and Storing Guide

1. Always buy whole grain products from a store that has a rapid turnover of merchandise. Whole grains have more nutritive value than heavily refined grains but a shorter shelf life because the oils in whole grains can turn rancid. Avoid whole grains that look or smell dusty or old.

2. When buying commercially made whole grain breads, always check to see that the first ingredient listed on the package is whole wheat or another whole grain, this indicates that it is the primary ingredient. Do not be misled by the colour of the bread or by its name. A dark bread can be made from refined grains that are darkened with molasses. And a bread labeled “Whole wheat” may actually contains a minimal amount of the whole grain.

3. Whole wheat flour, the most widely used whole grain and brown rice should always be kept in the refrigerator, where they can be stord safely for six to eight months. Both while flour and while rice, if stored in a cool, dry place, will last indefinitely.

4. Grain products other than whole wheat flour and rice will usually keep for up the three months if refrigerated. But they must be stored in tight containers to prevent them from absorbing moisture. Frozen grains can be stored for three to six months. amount of meat containing the missing amino acids. If the in a recipe do not accomplish this, round out the meal with a of milk, some cheese, a dish of yogurt for dessert, or another complete protein. \par \par Cooking grains yourself is the best way to ensure that you will eat them in their most nutritious, least refined state. Grains lend them selves to a variety of cooking and baking techniques. Some baked goods like corn tortillas ( made form cornmeal) and oatcakes (Made from oatmeal) use whole grains. But most conventional recipes for bread and pasta call for refined white flour. Whole \endash grain flours can usually be substituted for white flour or used in combination with it. If you do use white flour, make sure it is unbleached.\par \par Because they are dry, grains must be cooked in water to become tender. They can be boiled, simmered, steamed or steeped to achieve different effects. Boiling yields the flu