The New Whole Grains and 6 Delicious Ways to Get Them
Last year, the FDA issued guidelines for whole grains, recommending that Americans consume at least three one-ounce servings on a daily basis. Whole grains have been proven to lower heart disease and cancer risk, and are an important addition to any fat-burning, lean-muscle building diet. Unfortunately, many food manufacturers jumped on the "whole-grain" bandwagon and advertised an assortment of foods that claim to possess whole grains, but actually don't! With no official definition of whole-grains, it can be tough for consumers to realize that cracked wheat, stone-ground wheat, most wheat flour, and other foods stamped with a whole-grains label aren't the real thing, but are instead predominantly a less healthy refined grain, and often a highly processed food with just a trace of whole-grain.
Just this past week, however, the FDA issued an official definition of whole grains. According to the new definition, whole-grain food must contain three major parts: 1) Bran, which is the fiber-rich out part of the grain kernel; 2) Endosperm, which is the inner part, and typically the only part of the grain found in most processed foods, and 3) Germ, which is the heart of the grain kernel. If a grain has been processed, it can still be defined as a whole-grain food, but only if it still contains these essential components.
So now what can be categorized as whole-grain food? Some of the more popular whole-grains include oatmeal, popcorn, shredded wheat, and brown rice. Other less common foods include barley, buckwheat, bulgur, wild rice, whole wheat, and whole rye. Then there's amaranth, quinoa, sorghum, and grano, most of which are tough to pronounce and even tougher to find at the average grocery store.
Here's 6 great whole grain ideas to include in your diet as slow-digesting, fiber-rich carbohydrate sources, full of essential vitamins and minerals like magnesium, potassium, selenium and zinc, as well as a good portion of protein. Try and enjoy!
1. Barley: barley is great in soups, because it soaks up the broth flavor, and is also a wonderful side dish alternative to wild rice. Try cooking in broth or water for about 45 minutes, or until the liquid is absorbed. Then add a teaspoon of minced garlic and a teaspoon of curry powder, sauteed onions, and a handful of raisins, parsley and almonds. Salt and pepper to taste. Delicious!
2. Brown rice: Cook 45 minutes in chicken broth, then add chopped onion and sliced mushrooms that have been sauteed in olive oil. Serve with chicken, and save the leftovers for a healthy snack the next day.
3. Oats: steel cut are preferable, but regular are still OK. Add boiling water, a teaspoon of natural peanut butter, a teaspoon of plain, fat-free yogurt, a pinch of cinnamon and brown sugar, and a handful of diced apples. Heat and serve!
4. Wild Rice: twice the protein and fiber as brown rice, but less calcium and iron. Cook in chicken broth until the juices are absorbed, then add handful of almonds and raisins. Serve with a lightly sauteed fish cooked in olive oil and red wine. Or, for an Azteca version, mix with a handful of diced tomatoes, a can of minced chipotle chili, a teaspoon of ground cumin, and a handful of minced fresh cilantro.
5. Whole Wheat Pasta: 25% more protein, three times the fiber, and less calories than white pasta. Cook according to package directions, then add a sauteed blend of chicken, red peppers, zucchini, onion, mushrooms, broccoli, spinach, and garlic. Serve with spaghetti sauce.
6. Bulgur: a quick cooking form of whole wheat that's been ground into particles. Boil a cup in water or broth until the liquid is absorbed. Add a can of black beans, the grated rind and squeezed juice of 1 orange, 2 teaspoons vinegar, 2 teaspoons olive oil, a teaspoon of ground cumin, and a handful each of chopped green onion, chopped red pepper, and chopped fresh parsley. Chill in the refrigerator and serve as a salad!
Be sure to let me know if you've got other whole grain recipes. You will have increased energy levels, more intense exercise sessions, and a well-rounded diet when including these whole-grains in your diet. Since the new definitions came out, I've been having to learn just exactly what counts as a whole-grain and what doesn't, so be careful and do your homework! If you'd like more personalized dietary advice, consider a nutritional consultation with Pacific Elite Fitness, for only $49.99. It could change your life, your waistline, and your energy levels forever!
