The numbers beside each food indicate their Total Nutrient-Richness. (For more details, see page 805.)
Whole grains
Creamy oatmeal, crunchy popcorn, crusty breads, snappy crackers, plates of pasta and steamy bowls of rice are just some of the grain-based foods that make frequent appearances in our daily meals.
Because high-carbohydrate diets have recently come under a lot of criticism in the popular press, and because grains are often viewed as key sources of carbohydrates, they have been called into question as contributors to obesity and diabetes. I feel that the problem isn’t so much grains themselves (although I suspect that we’ve been routinely overconsuming them) but the fact that most of the grains eaten in the U.S. are overprocessed.
It is important to remember that all grain products are not created equal. For example, while whole wheat is one of the World’s Healthiest Foods, refined wheat (referred to as “wheat” on food labels and used to make “white bread” and “wheat pasta”) is not. Refined grains have been stripped of their germ and bran (the parts of the grain where their vitamins, minerals, healthy fats and fiber are concentrated) until virtually all that remains is starch; yet whole grains retain their full range of health-promoting nutrients. So, when choosing grains, it is important to remember one of the primary criteria that distinguish the World’s Healthiest Foods—they are whole, unprocessed foods that provide the maximum nutritional value as well as the best flavor.
Definition: Grains
Botanically speaking, grains such as wheat, rice and rye are the edible seeds of plants that belong to the grass family. However, when I refer to grains, I use a broader definition, which includes other “grain-like” foods, such as buckwheat and quinoa, that do not belong to the grass family.
How Whole Grains Keep You Energized and Healthy
Whole grains provide an array of important nutrients including dietary fiber, vitamin E and minerals such as magnesium, iron and zinc. You can also count on most grains to be a rich source of the B complex vitamins, which is important because these vitamins work together synergistically to promote health. Additionally, whole grains are a low-fat source of many essential amino acids (although most do not contain much lysine); for example, a quarter cup of uncooked quinoa contains over 5 grams of protein and less than 160 calories.
Incorporating a variety of whole grains as a regular part of your menu is essential for providing energy and vitality. While it is well-known that athletes consume large quantities of complex carbohydrates like pasta and breads to provide them with extra energy resources, what is not well-known is that it’s not only the carbohydrates that help their performance. Unless athletes are eating whole grain pastas and whole grain breads, however, they will not get the benefits of the essential energy-releasing nutrients found in the grain! Starchy complex carbohydrates, by themselves, aren’t enough. It takes the vitamins and minerals that are locked in the germ and bran of grains to catalyze their transformation into usable energy. (For more on Energy Production, see page 76.)
Potent Antioxidant Activity in Grains from Phytonutrients
The whole story of whole grains can’t be told without appreciating the important health contribution of the newly discovered phytonutrients (plant nutrients) that they contain. These important nutrients are contained in the germ and bran of whole grains. Included among these phytonutrient compounds are ferulic and caffeic acids, saponins and lignans. Each of these phytonutrients has unique and varied health-promoting properties, including potent antioxidant activity. This is yet another reason why whole grains are so much better for you than refined, processed grains.
It is Important to Read the Label
When it comes to bread, label reading is especially important. Bread can be sold as “whole wheat” even if 99% of its wheat flour is not made from whole wheat. As long as some of the bread is made from the whole grain, the bread can be sold as “whole wheat.” Don’t let this labeling loophole fool you! Be sure to choose bread that is labeled “100% whole wheat” instead of one that simply says “whole wheat.” Always check the ingredient list. If “whole wheat flour” is not the only, or at least the first, flour ingredient listed, then the bread is made primarily of refined flour. “Wheat flour,” the standard flour used in the U.S., is refined and bleached. “Unbleached flour” is simply refined flour that has not also been bleached; it is not a whole grain flour. (For more on this subject, see page 690.)
Grains and Legumes—A Great Complete Protein Combination
Proteins are made up of building blocks called amino acids, all but nine of which our bodies can manufacture on its own. Called essential amino acids, these nine must be obtained from the food we eat. Most animal products, such as fish, eggs and dairy products, contain all the essential amino acids in sufficient amounts to form any needed protein and are therefore said to provide complete proteins. Most proteins from vegetables also contain all essential amino acids, yet they are usually very low in one or two, which is why they are called incomplete proteins.
For grains to be used to form a complete protein, they must be combined with other foods that can supply the amino acids in which they are low. For example, legumes will complement the amino acid profile of grains by supplying the amino acid lysine in which the grains are lacking. At the same time, most grains complement the amino acid profile of legumes by supplying the amino acid methionine in which legumes are usually low. Interestingly, the traditional meals of cultures around the world naturally combine foods that supply complete proteins. Beans and rice are enjoyed in Mexico, rice and soybeans in Asian countries and dried peas and rice in Mediterranean countries. So, not only do “beans and grains” make great nutritional sense, they make a tasty combination as well. It’s not surprising when you think about the number of cultures throughout the world that rely upon this inexpensive combination of foods as their traditional protein source.
Easy Ways to Eat 3–4 Servings of Whole Grains Per Day
The Food Guide Pyramid, developed by the United States Department of Agriculture (USDA) recommends a total of 6 to 11 servings of grains each day. However, people in Mediterranean countries, who are some of the healthiest in the world, eat 3 to 4 servings of grains per day.
Serving Size of Whole Grains
1/2 cup cooked grains
slice of whole grain bread
1 cup of cooked whole grain pasta
Glycemic Index
The glycemic index of a food is a measure of how fast insulin rises after 100 grams of the food have been eaten. As you might expect, whole grains have very different glycemic index values when compared to processed grains. Whole grains—and products made from them, like 100% whole grain breads—are slower to digest than processed grains, partly because of the fiber contained in the germ and the bran and partly because of their greater overall nutrient density. Because they are slower to leave the stomach and be digested, whole grains have a much lower glycemic index than processed grains. In addition, there is a “double whammy” effect on the glycemic index of products when they are made from processed grains and are also extensively cooked, as is the case with a plain bagel. A plain bagel made from highly processed (65% extraction) flour, which is both baked and boiled (as is the case with most bagels), will show up on the glycemic index in the 70–75 point range, whereas a slice of 100% whole wheat bread can show up as low as 50–55. (For more on the Glycemic Index, see page 342.)
Every Grain May Not Be Good for Everybody
Wheat, one of the most popular grains, is one of the most widely consumed foods in the Western diet. It is also one of the foods most commonly associated with food allergies and food sensitivities. This can be very problematic because wheat is not only found in breads, baked goods and pastas, but it is also a common “hidden” ingredient in many processed foods. Wheat’s ubiquitous nature may be one of the reasons that many people find they are increasingly sensitive to this food. (For more on Food Allergies, see page 719.)
One reason for including so many different grains among the World’s Healthiest Foods is so you will have a wide selection of delicious whole grains to incorporate into your diet. It is important to not be overly reliant on any one grain. Not only will this make your diet more versatile and interesting, but it will reduce the chances that you will too frequently consume any one grain, which increases your likelihood of becoming sensitive to it.
Familiar Grains Not Included as One of the World’s Healthiest Foods
I have included six of the most commonly enjoyed grains on the list of the World’s Healthiest Foods and described them in detail in their individual chapters. The two grains I describe below—barley and millet—are familiar to many people, but they are not as commonly used as the grains included on the list. Because they are both delicious and health-promoting grains, I did not want to totally neglect them in this book.
BARLEY
Barley is one of the oldest domesticated grains and was held in such high esteem for its ability to increase strength that the Roman gladiators were known as hordearii, or “eaters of Barley.” Barley is an especially good source of soluble fiber, including beta-glucan, which helps reduce cholesterol levels and support digestive health. Its concentration of dietary fiber and selenium also protect against various degenerative diseases.
Barley can be cooked with minimal effort. Combine 1 cup Barley, 3 cups water, add sea salt to taste, cover and bring to boil. Simmer for about 1½ hours. If you are using prepackaged Barley, it is best to follow the directions on the package.
Here are some tips on how to enhance the flavor of Barley:
• Combine with your favorite nuts and seeds and fresh or dried fruit. Serve with soy or almond milk for an energizing breakfast.
• BARLEY PILAF: Prepare Barley with chicken or vegetable broth. After it’s cooked, add extra virgin olive oil and “Healthy Sautéed” mushrooms to enhance its flavor. Top with toasted sesame seeds or almonds.
• BARLEY STUFFED CABBAGE: Season cooked Barley with chopped tomatoes, sliced scallions, chili powder, sea salt and pepper. Roll mixture in a steamed cabbage leaf.
MILLET
While not widely consumed in the United States, Millet has been cultivated for 8,000 years and is an extremely important food staple in Africa, where finely ground Millet is used to make a traditional flatbread known as injera.Millet is a good source of both manganese and phosphorus, important minerals for bone health. It is also considered a gluten-free grain, so it can be enjoyed by those who cannot tolerate gluten-containing grains, such as wheat and rye.
Millet can be fluffy like rice or creamy like mashed potatoes. It makes a great side dish. Combine 1 cup Millet, 2½ cups water or broth and sea salt to taste in a saucepan and bring to a boil. Turn heat to low, cover and simmer for about 20 minutes. If you are using prepackaged Millet, it is best to follow the directions on the package.
Here are some tips on how to enhance the flavor of Millet:
• Combine with your favorite nuts and seeds, fresh or dried fruit and serve with soy or almond milk for an energizing breakfast.
• MILLET SALAD: Combine cooked Millet with minced scallion, diced tomato, cucumbers sliced into 1/8-inch pieces, feta cheese, chopped mint and your favorite vinaigrette.
• CREAMY INDIAN-STYLE MILLET: If you want the Millet to have a more creamy consistency, stir it frequently, adding a little water every now and then. Combine with curry powder, tamari (soy sauce) and extra virgin olive oil. Toss in cooked peas and carrots.
What’s Old is New: The Growing Popularity of Ancient Grains
In the past few years, there has been an emergence of new varieties of whole grains into the marketplace. The increasing array of ancient grains into our modern-day market shelves is a welcome addition for those who are interested in healthy eating and are looking for an alternative to traditional wheat products. While I have not addressed these grains in their own individual chapters, owing to the fact that they are not yet as widely available, one of the criteria for a food to be included as a World’s Healthiest Food, I wanted to make mention of them here in the Whole Grains Introduction. If you have a chance to try them, I suggest you do. They will add versatility, excitement and great nutritional value to your “Healthiest Way of Eating.”
whole grain cooking chart
AMARANTH: AN ANCIENT GRAIN FOR A MODERN WORLD
I traveled the world searching for amaranth, the super grain which had once been a staple in the diets of pre-Columbian Aztecs. With the arrival of Cortez and the Spanish conquistadors, all crops of amaranth were burned; its use was forbidden, and possession of amaranth was cause for severe punishment. Amaranth became a “lost” grain. After 300 years of it being in obscurity, I rediscovered amaranth in Mexico where I was honored to share it on ceremonial days with the descendents of the Aztecs, who believed it provided them with supernatural power. Therefore, it is not surprising to me when people say they are not familiar with amaranth as it was only in the 1970s that I reintroduced this ancient grain to the United States.
Amaranth is assuming its rightful position as a highly lauded “grain” (it is actually a seed) and beginning to be discovered by more and more people—and for good reason since Amaranth is incredibly nutrient-rich. While it can be served like a grain, it features something that many other grains don’t—a good supply of the essential amino acid lysine (approximately twice as much as wheat), making it more like a whole protein source. In addition, amaranth is a concentrated source of numerous other nutrients: for example, one quarter cup of uncooked amaranth contains 75 mg calcium, 3.7 mg iron, 130 mg magnesium, 1.1 mg manganese, 1.5 mg zinc and 4.5 grams fiber, all for only 182 calories.
Amaranth can be simmered like other grains and has a porridge-like texture. It can be combined with other grains if you desire a more “rice-like” dish. It can also be popped in a skillet like popcorn, which gives it a nutty flavor and crunchy texture.
The reason that I don’t include amaranth as one of the 100 World’s Healthiest Foods is because it is not as widely available as the other grains that I do include.
EMMER/FARRO
A variety of wheat with a long and impressive heritage (it played an important role in ancient Roman culture), emmer/faro is now making a comeback. It is similar to spelt, but has a hearty, firm and chewy texture when cooked.
KAMUT
An ancient strain of wheat whose popularity is being revived thanks to concentrated efforts of farmers focused on its cultivation. Although kamut does contain gluten, many with wheat allergies have reported that they are able to tolerate it. It has a higher protein content than common wheat; research suggests that it may also have a lower glycemic index value than common wheat.
SPELT
A wonderfully nutritious ancient grain with a deep nutlike flavor, spelt is a cousin to wheat that has recently been receiving renewed recognition. Some individuals who are sensitive to wheat can tolerate spelt.
TEFF
A tiny grain that plays a large role in Ethiopian cuisine, Teff is a type of millet that has a sweet flavor. It can be used to make baked goods or cooked like oatmeal. It is especially rich in minerals, such as iron and calcium.
TRITICALE
A cross between durum wheat and rye, triticale is one of the newest grains available, dating back to the beginning of the 20th century. The protein content of triticale is more bioavailable than wheat.
How to Use the Individual Grain Chapters
Each chapter is dedicated to one of the World’s Healthiest Whole Grains and contains everything you need to know to enjoy and maximize its flavor and nutritional benefits. Each chapter is organized into two parts:
1. WHOLE GRAIN FACTS describes each grain and its different varieties and presents its unique nutritional profile. This section also addresses the biochemical considerations of each grain by describing unique compounds that may be potentially problematic for individuals with specific health problems. Detailed information of the health benefits of each grain can be found at the end of the chapter.
2. THE 4 STEPS TO THE BEST TASTING AND MOST NUTRITIOUS WHOLE GRAINS includes information on how to best select, store, prepare and cook each one of the World’s Healthiest Grains. By following these 4 steps, you can be assured that you will enjoy grains with the best taste and greatest number of nutrients. Each step is simple, and you will enjoy your food so much more if you follow them.
Here are some questions I received from readers of the whfoods.org website about Whole Grains:
Q Are the various types of oatmeal—instant, quick, old fashioned, steel cut—the same as far as nutrition is concerned?
A Different types of oatmeal are actually not at all the same in terms of nutrition. The very outermost portion of the oat—called the hull—is always removed before the oat is eaten. Once the hull has been removed, there are several additional processing steps that can be taken. The least processed forms for oats are oat groats and steel cut oats. Oat groats consist of the hulled, but unflattened and unchopped oat kernels. Steel cut oats are the same as oat groats, except for being chopped with steel blades. Because they are the least processed, these two forms of oats are also the most nutritious. Old fashioned oats are both chopped, steamed, and rolled to give them their flatter shape. Because they are more processed, they are less nourishing than oat groats or steel cut oats. However, they are still better sources of nourishment than most quick-cooking oats or instant oatmeals. Quick and instant oatmeals usually have their oat bran—the layer of the grain that’s just beneath the hull—removed. Many vitamins and much of the oat’s fiber are contained within the bran, and so its removal is particularly problematic when it comes to nutritional value. Oat groats, steel cut oats and, to a slightly lesser extent, old fashioned or rolled oats would be your best choices; quick and instant oatmeals are usually less nourishing because they are more processed and have their bran layer removed.
Q Is cereal considered a whole grain?
A It would depend upon what is in the cereal. A quick look at the ingredients list can provide you with the answer. If the ingredients include whole wheat and other grains (for example, barley) then it would be considered a whole grain. But if the cereal ingredients are primarily “refined wheat” or even just “wheat,” even though the cereal may be enriched with nutrients, I would not consider it to be a whole grain.
Whole grain cereals can be found in most supermarkets; again it is best to do a little label reading. While you are reading the label, though, do take into account the amount of sugar that may be present. I always prefer to buy unsweetened (or naturally sweetened) cereals so that I can avoid the empty calories offered by sugar. If you buy unsweetened cereal, you can always sweeten it at home with a more natural sweetener such as honey or evaporated cane juice. natural sweetener such as honey or evaporated can juice. Additionally, more and more cereals are being made with organically grown whole grains, which I think is great.
Q Is it essential to cook oats before eating to benefit from all the nutrients? I ask because I usually add raw rolled oats to my yogurt instead of a granola and was wondering whether I was receiving its full benefit.
A Oats are highly nutritious and filled with cholesterol-fighting soluble fiber and also have a pleasant nutty flavor. Since rolled oats are made from oat groats that are steamed and rolled, you do not have to cook them before eating. That being said, it is a good idea to chew well when eating uncooked oats. This will help to make them easier to digest and maximize the benefits you derive from them.
Q Everyone says eat more “whole” grains, but how do you do it?
A Whole grains are grains that have not been processed and refined. For example, white flour is not a whole grain, but whole wheat flour is. Brown rice is considered to be a whole grain while white rice is not. Processing into refined grain products removes many nutrients: fiber (which is in the bran portion) and many B vitamins, for example.
Whole grains would include such grains as brown rice, barley, buckwheat, quinoa, rye and whole wheat (and products made from them). To increase the amount of whole grains you eat, you could prepare one of these grains for a side dish with your dinner entrée. For example, a bowl of steaming brown rice or quinoa seasoned with your favorite herbs and spices makes a nice accompaniment to fish, meat and vegetarian entrées. A popular food that is considered to be a whole grain is oats, and so a bowl of oatmeal is an easy way to eat whole grains (I prefer whole oats to instant oats if possible). You could also make hot cereal with any of the whole grains listed above, adding milk, fruit, nuts, seeds, cinnamon or any other ingredient that you would normally add to a bowl of oatmeal.
Q Is using oatmeal in the package bad if you don’t have time to make regular oatmeal?
A No, using prepackaged oatmeal isn’t bad if you are running short of time. However, it would still be important for you to select high quality oatmeal even if purchasing it in prepackaged form. I’ll give you a quick example. There are some high-quality manufacturers who make whole grain, organic, prepackaged oatmeals, whose products often offer about 4–5 grams of fiber and 5–6 grams of protein per packet. While not quite as good as the “from scratch” version, these prepackaged oatmeals are definitely high-quality and worth including in a meal plan from a convenience standpoint. On the other hand, you can also purchase prepackaged oatmeals that are non-organic and more processed. These oatmeals will usually contain pesticide and other unwanted chemical residues and will also contain less fiber, protein and vitamins, usually in the range of 25%–33% less. While instant oatmeal may be ready in an “instant,” don’t forget that it only takes 10 minutes to cook a bowl of oatmeal using old fashioned oats.
Q Should I soak oats overnight to reduce the level of phytic acid that they contain?
A Oats are actually a little lower in phytic acid content than some of their fellow grains. For example, whole wheat flours have shown as much as 20 mg of phytic acid per gram while oat flours have 4 to 7 mg of phytic acid per gram. Since I don’t consider oats to be particularly high in phytic acid, I would not consider the soaking of oats necessary in creating an optimally nourishing meal that contained this health-promoting grain.
Q How do the different parts of the wheat grain compare in terms of their contribution of nutrients?
A There are three parts to the grain: the endosperm, germ and bran. The germ and bran are a concentrated source of fiber and many vitamins while the endosperm mainly contains starch (carbohydrates). When grains such as wheat are processed, the bran and germ are removed. That is why whole grains, such as whole wheat, offer so many more nutrients. Below is a chart that shows the percentage of nutrients found in the wheat grain’s three components; this chart will help to further elucidate why whole grains are nutritionally far superior to refined grains.
oats
highlights
Oats are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive. Their natural fortitude seems to transfer to those who consume this nutrient-rich grain. Today, Oats are enjoyed and recognized as a delicious food that also has many health-promoting qualities. A steaming bowl of freshly cooked Oatmeal is a great way to start your day. Not only is it hearty and satisfying, but it is sure to provide the strength and energy you need to carry you through a hectic morning schedule.
why oats should be part of your healthiest way of eating
Although Oats are hulled like many other types of grains, this process does not strip away their bran and their germ, so they remain a rich source of dietary fiber and other nutrients. Oats have been found to be a heart-healthy food. They not only contain a form of dietary fiber known as beta-glucan, which has been found to help lower cholesterol levels, but also unique phenolic phytonutrients called avenanthramides, which act as powerful antioxidants. (For more on the Health Benefits of Oats and a complete analysis of their content of over 60 nutrients, see page 666.)
varieties of oats
The Oats we enjoy today originated from the wild red oat native to Asia. Part of their distinctive flavor can be attributed to the roasting process they undergo after they have been harvested and cleaned. Different processing methods are used to produce Oat products such as breakfast cereals, baked goods and stuffing. Oats are known botanically as Avena sativa.
OAT GROATS (SCOTTISH OATS OR IRISH OATMEAL)
Unflattened kernels that can be used as a breakfast cereal or for stuffing.
STEEL CUT OATS
Produced by running the grain through steel blades, which thinly slices them. Steel Cut Oats have a dense and chewy texture.
OLD FASHIONED OATS
Oat Groats that are steamed, rolled and flattened.
QUICK-COOKING OATS
Processed in the same way as Old Fashioned Oats, but they are cut very fine before rolling.
INSTANT OATMEAL
Oats that are partially cooked and then rolled very thin; most of the bran is removed in the processing. Instant Oatmeal has a higher GI value than Old Fashioned Oats and therefore may be more likely to cause elevations in blood sugar levels.
OAT BRAN
The outer layer of the kernel that resides under the hull, Oat Bran is also available as a separate product and is added to recipes or cooked to make a hot cereal. Oat Groats and Steel Cut Oats have retained most of the bran portion of the grain.
OAT FLOUR
Used in baking, it is oftentimes combined with wheat or other gluten-containing flours when making leavened bread.
the peak season available year-round.
biochemical considerations
Oats are a concentrated source of purines, which might be of concern to certain individuals. Oats have traditionally been included among the “gluten grains”—grains that may be problematic for individuals allergic to the gluten found in wheat. More recently, though, the idea of grouping grains under one umbrella has come into question with some healthcare practitioners having reservations about drawing a conclusion that other “gluten grains” elicit the same physiological response as wheat. (For more information on Purines, see page 727; and Gluten Intolerance, see page 720.)
4 steps to the best tasting and most nutritious oats
Turning Oats into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select oats
It is best to purchase small quantities of Oats at one time since this grain has a slightly higher fat content than other grains and will go rancid more quickly. Oats are generally available in prepackaged containers as well as in bulk bins. As with other foods you may purchase in the bulk section, make sure that the bins containing the Oats are covered and that the store has a good product turnover to ensure their maximal freshness. Whether purchasing Oats in bulk or in a packaged container, it is important that no evidence of moisture is present. As with all grains, I recommend selecting organically grown Oats whenever possible. (For more on Organic Foods, see page 113.)
If you purchase prepared Oat products such as Oatmeal, look at the ingredients to ensure that the product does not contain any salt, sugar or other additives.
2. the best way to store oats
Oats should be kept in an airtight container. It is best to keep them in the refrigerator, where they will keep fresh for 2 months.
3. the best way to prepare oats
Oats require a minimal amount of preparation.
4. the healthiest way of cooking oats
Different types of Oats require slightly different cooking methods for making hot cereal or porridge. However, it is best to add all varieties of Oats to cold water and then to simmer them.
Note: See page 662 and 663 for interesting questions from Readers on Oats.
health benefits of oats
Promote Heart Health
Oats, Oat Bran and Oatmeal contain a specific type of fiber known as beta-glucan. Since 1963, study after study has proven its beneficial effects on cholesterol levels. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just three grams of soluble Oat fiber per day (an amount found in one bowl of Oatmeal) typically lowers total cholesterol by 8–23%.
Oats’ cardioprotective effect may not be limited to their fiber but may also be due to the unique phenolic phytonutrients, avenanthramides, that Oats contain. Avenanthramides are unique antioxidants that can protect LDL cholesterol from oxidation, therefore curbing a mechanism involved in atherosclerosis. A recent study also showed that Oat avenanthramides could significantly suppress the production of several types of molecules involved in the attachment of immune cells to the arterial wall—the first step in the development of atherosclerosis. In addition, Oats are a good source of magnesium, a mineral that promotes heart health by keeping blood vessels relaxed.
Promote Blood Sugar Balance
Studies show that beta-glucan also has beneficial effects on diabetes. Type 2 diabetic patients given foods high in this type of Oat fiber, Oatmeal or Oat Bran-rich foods, experienced much lower rises in blood sugar compared to those who were given white rice or bread. Starting out your day with a blood-sugar-stabilizing food, such as Oats, may help to keep blood sugar levels under control the rest of the day, especially if the rest of the day is also supported with nourishing fiber-rich foods.
Celiac Disease Substitute
Although treatment of celiac disease has been thought to require lifelong avoidance of the protein gluten, recent studies of adults have suggested that Oats, despite the small amount of gluten they contain, are well-tolerated. A recent double-blind, multi-center study suggests that Oats are a good grain choice for children with celiac disease as well. The children were randomly assigned to receive either the standard gluten-free diet or a gluten-free diet with some wheat-free Oat products. At the end of the year-long study, all the children were doing well. In both groups, the mucosal lining of the small intestine (which is damaged by wheat gluten in celiac disease) had healed, and the immune system (which is excessively reactive in celiac patients) had returned to normal.
Additional Health-Promoting Benefits of Oats
Oats are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include muscle-building protein, free-radical-scavenging selenium and manganese, energy-producing vitamin B1 and phosphorus, and sleep-promoting tryptophan.
STEP-BY-STEP
Recipes for Enjoying Oatmeal
10-Minute Energizing Oatmeal
This is a delicious, complete breakfast and a perfect way to start your day.
1 cup Old Fashioned Rolled Oats
2 cups water
Sea salt to taste
1/2 tsp cinnamon
1/2 cup raisins
1/4 cup chopped walnuts
Soymilk or skim milk
Sweetener such as molasses or honey
1. Bring the water and salt to a boil in a saucepan, then turn the heat to low and add the Oats.
2. Cook for about 5 minutes, stirring regularly so that the Oatmeal will not clump together. Add cinnamon, raisins, and walnuts, stir, cover the pan and turn off heat. Let sit for 5 minutes. Serve with milk and sweetener.
Energizing Oatmeal
Preparation Hint: If you are using prepackaged Oats, it is best to follow the directions on the package.
SERVES 2
Flavor Tips: Try these 3 great serving suggestions with the recipe above. 
1. Use dried cranberries, dried figs or other dried fruits instead of raisins to add unique flavor and nutrition to this wonderful morning meal.
2. Ground flaxseeds make a great addition to Energizing Oatmeal.
3. You can also make Energizing Oatmeal with Oat Groats. To make Oat Groats Oatmeal, you need to use 3 parts water to 1 part Oats, bring them to a boil, turn heat to low and then simmer for approximately 50 minutes.
Swiss Oatmeal-No Cooking
This traditional Swiss breakfast, also known as muesli, is a hearty breakfast.
1 cup Old Fashioned Rolled Oats
1 cup boiling water
1/4 cup dried apricots
1 TBS honey
1/4 cup unsweetened coconut
1/2 cup raisins
Cinnamon and vanilla to taste
1. Pour 1 cup of boiling water over Oats. Let stand overnight. In the morning, divide Oats into two bowls.
2. Top with remaining ingredients (one-half of the amount for each bowl). Add cinnamon and vanilla to taste. Swiss Oatmeal also tastes great served with yogurt or soymilk and your favorite nuts.
SERVES 2
Granola with Fruit and Nuts
4 cups Old Fashioned Rolled Oats
1 cup mixture of nuts, seeds and dried fruit (use your favorite)
Soymilk or almond milk
Honey
1. Preheat oven to 350°F (175°C).
2. In baking pan, toast Oats for 15 minutes.
3. Mix with nut, seed and fruit mixture.
4. Serve with soymilk or almond milk and honey.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Oats, and I will share them with others through our website at www.whfoods.org.
rye
highlights
In the United States where wheat products are so prevalent, baked goods made from Rye are rarely given prominent shelf space at the market. But hopefully, out of sight does not mean out of mind because foods made from whole Rye are worth looking for, not only for their hardy, deep flavor, but also for their numerous health benefits. Rye is most well-known as the main ingredient in traditional Rye and pumpernickel breads. It is one of the premier grains enjoyed in the food cultures of Scandinavia and Eastern Europe, where it plays a very important culinary role.
why rye should be part of your healthiest way of eating
Unlike wheat, it is very difficult to separate the germ and bran from the endosperm of Rye; therefore, the flour used to prepare Rye breads retains a large quantity of nutrients, making these baked goods an excellent substitute for wheat-based breads in your “Healthiest Way of Eating.” Like other grains, Rye is a good source of dietary fiber. In addition, Rye also contains lignan phytonutrients with phytoestrogenic and antioxidant properties. (For more on the Health Benefits of Rye and a complete analysis of its content of over 60 nutrients, see page 670.)
varieties of rye
Rye is a cereal grain, known botanically as Secale cereale. Similar to wheat in appearance, the Rye grain is longer and more slender. Rye’s color varies from yellowish-brown to grayish-green. It is generally available in its whole or cracked grain form, as flour or as flakes, which look like old-fashioned oats. Because Rye contains less gluten than wheat, it holds less gas during the leavening process, so breads made with Rye flour are more compact and dense.
RYE GROATS OR WHOLE RYE BERRIES
Similar to wheat berries, they can be added to soups, prepared as a side dish or as a main dish casserole.
CRACKED RYE
This form of Rye cooks more quickly than whole Rye Groats. It makes a good addition to soups and can be prepared as a side dish or as a hot cereal.
RYE FLAKES
These are similar to rolled oats and produced by the same process. Rye Flakes are steamed and pressed. They can be prepared as cooked hot cereal or mixed into bread or muffin recipes.
RYE FLOUR
Rye Flour is made by milling Rye Berries. While it looks like wheat flour, it contains less gluten. It comes in dark and light color. The bran and germ have been sifted out of light Rye Flour, depleting it of most of its nutrients.
the peak season available year-round.
biochemical considerations
Rye has traditionally been included among the “gluten grains”—grains that may be problematic for individuals allergic to the gluten found in wheat. More recently, though, the idea of grouping grains under one umbrella has come into question with some healthcare practitioners having reservations about drawing a conclusion that other “gluten grains” elicit the same physiological response as wheat. (For more on Gluten Intolerance, see page 720.)
4 steps to the best tasting and most nutritious rye
Turning Rye into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select rye
Rye is generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the Rye are covered and that the store has a good product turnover to ensure its maximal freshness. Whether purchasing Rye in bulk or in a packaged container, it is important that no evidence of moisture is present. As with all grains, I recommend selecting organically grown Rye whenever possible. (For more on Organic Foods, see page 113.)
When shopping for Rye bread, make sure to read the labels because “Rye bread” can often be wheat bread colored with caramel coloring and contain very little Rye.
2. the best way to store rye
Store Rye Groats, Cracked Rye and Rye Flakes in an airtight container in a cool, dry and dark place where they will keep for several months. Because it is perishable, store Rye Flour in an airtight container in the freezer, where it can keep for 1 month. You can use it right from the freezer.
3. the best way to prepare rye
As with other grains, thoroughly rinse Rye before cooking. Remember that Rye contains less gluten than wheat, so when using Rye Flour, the texture of your baked goods will be more dense. Rye flour is often combined with wheat flour in baked goods.
4. the healthiest way of cooking rye
Rye Flakes can be cooked similar to oats. Rye Berries and Cracked Rye can be cooked similar to rice (Cracked Rye takes less time to prepare). It is best to add the Rye to cold water and then cook at a simmer. (For cooking instructions for oats, see page 667; for rice, see page 679.)
Q I want to increase my consumption of Rye. Besides Rye bread, what other products should I look for?
A Rye is available in a variety of products. You can find whole Rye Berries, Cracked Rye and Rye Flakes, all of which can be cooked like cereal. If you are a baker, you may want to try Rye Flour in your next recipe. Many stores often carry several varieties of Rye crackers as well. While supermarkets may carry some Rye products, natural food stores may be your best bet as they usually carry a wide array. Many Rye products are oftentimes found in the bulk bin section.
health benefits of rye
Promotes Women’s Health
Similar to flaxseeds, Rye contains lignan phytonutrients that have phytoestrogenic activity. In the body, phytoestrogens act a little like natural estrogens, and although their effect is much weaker, they can help normalize estrogenic activity. For some women, the phytoestrogens in Rye are just strong enough to help prevent or reduce uncomfortable symptoms that may accompany menopause, like hot flashes, which are thought to be due to plummeting estrogen levels. On the other hand, when too much estrogen is around, Rye’s lignans can occupy estrogen receptors and block out the much more powerful human estrogens, causing a lowering in estrogenic activity and providing protection against breast cancer.
Promotes Blood Sugar Balance
A recent study found that bread made from Rye triggers a lower insulin response than wheat bread does. Since a few different types of Rye bread were tested, and they all had a similar response, the researchers suggested that the lower after-meal insulin response could, therefore, not be attributed only to the fiber content of the Rye breads but was also due to the uniqueness of Rye’s starch granules. For a grain, Rye is incredibly rich in protein. Its matrix of protein and carbohydrates may also contribute to its potential benefits on blood sugar balance.
Promotes Heart Health
The soluble fiber found in Rye also helps to lower cholesterol by binding to bile acids and removing them from the body. When they are excreted along with the fiber, the liver must manufacture new bile acids and uses up more cholesterol, therefore lowering the amount of cholesterol in circulation. Soluble fiber may also reduce the amount of cholesterol manufactured by the liver. Rye’s lignan phytonutrients are also thought to be protective of heart health.
Promotes Healthy Weight Control
Rye is a good source of dietary fiber. Rye fiber is richly endowed with non-cellulose polysaccharides, which have exceptionally high water-binding capacity and quickly give a feeling of fullness and satiety, making Rye bread a real help for anyone trying to lose weight.
Promotes Digestive Health
Studies have found that diets rich in high-fiber foods, such as Rye, may help to prevent colon cancer. In fact, a recent study showed that subjects who replaced white wheat bread with whole meal Rye bread had greatly improved digestive functions, improvements that have been linked to lower risk of colon cancer. In addition, eating the Rye bread resulted in favorable changes in colonic enzymes and short chain fatty acids, again reflecting cancer protection.
Additional Health-Promoting Benefits of Rye
Rye is also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include bone-building magnesium and phosphorus, free-radical-scavenging manganese and selenium, and sleep-promoting tryptophan.
STEP-BY-STEP
Recipes for Enjoying Rye
The Healthiest Way of Cooking Rye
Cooked Rye Berries make a great pilaf and complement almost any meal.
1 cup Rye Berries, rinsed
2½ cups water
Sea salt to taste
1. Add water and a pinch of salt to a sauce pan. Cover and bring to boil. Add Rye Berries to boiling water. After it has returned to a boil, turn down the heat, cover and then simmer for 1–1½ hours. When the Rye Berries are done cooking, drain off any excess liquid.
Rye Berries will cook more quickly if they are soaked overnight. Discard soaking water.
2. Test Rye for doneness. Rye should be not too soft or too chewy. If it is not done and no water is left in the pan, add a couple of TBS of water, cover and cook a few more minutes. If water still remains in the pan, turn off the heat and let Rye sit until the excess water is absorbed.
Rye Cereal with Fruit
Preparation Hint: If you are using prepackaged Rye Berries, it is best to follow the directions on the package.
SERVES 3
Flavor Tips: Try these 8 great serving suggestions with the recipe above.
1. When serving Rye for lunch or dinner as a pilaf, try cooking it with chicken or vegetable broth instead of water and serve with extra virgin olive oil to enhance its flavor.
2. Sprinkle cooked Rye with lots of freshly minced parsley, sage, cilantro, chives and/or garlic, and lemon juice, cider or balsamic vinegar and extra virgin olive oil.
3. Rye goes well with “Healthy Sautéed” leeks and celery and seasoned with caraway seeds.
4. Top Rye with toasted sesame seeds or chopped toasted almonds.
5. Rye Cereal with Fruit: Top cooked rye berries with soy or almond milk, blueberries, raspberries and honey. For more flavor and nutrition, add raisins or dried cranberries, almonds, walnuts, pumpkin seeds, flaxseeds or cinnamon to your cereal (pictured above).
6. Rye Spinach Salad: Combine cooked Rye, feta cheese, minced onion and fresh or dried oregano, chopped tomato and low-fat yogurt. Serve on a bed of baby spinach.
7. Rye Wrap: Put cooked Rye Berries, romaine lettuce dressed with vinaigrette, and pinto beans in a whole wheat tortilla and enjoy this twist on a traditional burrito.
8. Rye Stuffed Cabbage: Season cooked Rye Berries with chopped tomatoes, sliced scallions, caraway seeds, and sea salt and pepper to taste in a mixing bowl. Roll up the mixture in a lightly steamed cabbage leaf.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Rye, and I will share them with others through our website at www.whfoods.org.
quinoa
highlights
Quinoa has been a staple food in the diet of South American Indians for thousands of years. The Incas and Aztecs considered Quinoa a sacred food, with the Incas referring to it as the “mother seed” and the Aztecs recognizing its value in increasing the stamina of their warriors. With the advent of the Spanish conquerors, who burned the Quinoa fields and made its harvest illegal, came the decline of Quinoa. Yet, the cultivation of this superfood and cultural icon could not be extinguished forever. In the 1980s, two Americans, discovering the concentrated nutritional potential of Quinoa, began importing it to the United States and cultivating it in Colorado. Since then, Quinoa has become more and more popular as people realize that it is both delicious and exceptionally beneficial for their health. While commonly referred to as a grain, it is not technically a grain; rather, Quinoa is the seed of a plant that is related to leafy green vegetables like spinach and Swiss chard. The health benefits and delicious, fluffy, creamy texture and somewhat nutty flavor of this quick-cooking grain make it a great choice as a mainstay of your “Healthiest Way of Eating.”
why quinoa should be part of your healthiest way of eating
Not only does Quinoa supply significant protein, a rare occurrence for a food that can be prepared like a grain, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Its amino acid profile is well balanced making it a good choice for vegans concerned about adequate protein intake, and it is also especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition, Quinoa is a concentrated source of many important minerals. (For more on the Health Benefits of Quinoa and a complete analysis of its content of over 60 nutrients, see page 674.)
varieties of quinoa
While relatively new to the United States, Quinoa (Chenopodium quinoa) has been cultivated in the Andean mountain regions of Peru, Chile and Bolivia for more than 5,000 years and has long been a staple food in the diets of the native Indians. While these are the lands where much of the world’s supply of Quinoa grows, it is also now cultivated in other places, including areas in the West Coast of the United States.
Quinoa is not technically a cereal grain, but rather is the seed of an herbaceous plant. While the most popular type of Quinoa is a transparent yellow color, other varieties feature a rainbow palette of colors including orange, pink, red, purple and black. Quinoa is typically classified as bitter, medium or sweet, although in other places besides South America, only one general type is usually available.
Quinoa can be found in the market in various forms:
WHOLE SEEDS
The grain that we call Quinoa is actually a seed. It can be prepared like grains, similar to rice, or as porridge.
QUINOA FLOUR
Usually available in natural foods supermarkets, Quinoa flour is gluten-free and has a pumpkin-seed-like flavor that imparts a wonderful taste to baked goods.
QUINOA PASTA
Pasta made from Quinoa flour, it is a delicious alternative for those who are gluten-intolerant.
QUINOA LEAVES
Although often difficult to find in the marketplace, the leaves of the Quinoa plant are edible, with a taste similar to its green-leafed relatives—spinach, Swiss chard and beets.
the peak season available year-round.
4 steps to the best tasting and most nutritious quinoa
Turning Quinoa into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select quinoa
Quinoa is generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the Quinoa are covered and that the store has a good product turnover to ensure its maximal freshness. Whether purchasing Quinoa in bulk or in a packaged container, make sure that no evidence of moisture is present. When deciding upon the amount to purchase, remember that Quinoa expands during the cooking process to three to five times its original size. If you cannot find Quinoa or products made from it (such as flour and pasta) in your local supermarket, look for it at natural foods stores. As with all grains, I recommend selecting organically grown Quinoa whenever possible. (For more on Organic Foods, see page 113.)
2. the best way to store quinoa
Store Quinoa in an airtight container in the refrigerator where it will keep for up to 6 months.
3. the best way to prepare quinoa
Quinoa is coated with saponin compounds, a natural insect repellent that can impart a rather soapy taste to this otherwise delicious food. While the processing methods used in commercial cultivation remove most of the saponins, it is still necessary to thoroughly wash the seeds to remove any remaining saponin residue. Place Quinoa in a large bowl and cover with water and swish around. The soapy residue will float to the top. Then place in a fine-meshed strainer and run cold water over it, gently rubbing the seeds together with your hands. Usually, this process must be repeated several times for the rinse water to become completely clear. To ensure that the saponins have been completely removed, taste a few seeds. If they still have a bitter taste, continue the rinsing process.
4. the healthiest way of cooking quinoa
Prepare Quinoa like you would prepare other grains or cook it with more water to make porridge. It can also be added to soups and stews. Quinoa flour can be used in baked goods, but must be combined with a gluten-containing flour, such as that from wheat, to make leavened baked goods.
Here is a question I received from a reader of the whfoods.org website about Quinoa:
Q I just made Quinoa for the first time (it was delicious, by the way). I rinsed it before I cooked it, and the water got all soapy looking. Why is that?
A Quinoa seeds are coated with compounds called saponins. When saponins come in contact with water, they form a soapy resin that lathers. While I think it is important to rinse all grains before cooking, it is especially important to do so with Quinoa since not only do saponins have a soapy texture, but they will impart a soapy flavor to your delicious Quinoa if not first washed away.
health benefits of quinoa
A Plant Food That Offers Complete Protein
Not only is Quinoa very high in protein, but the protein it supplies is complete protein, which means that it includes all nine essential amino acids. Its amino acid profile is well balanced, making it a good choice for vegans (or anyone else who is restricting their intake of animal foods) concerned about adequate protein intake. Additionally, Quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair.
Promotes Energy Production
Not only is Quinoa a unique plant-based food since it is a complete protein, but it is also a concentrated source of dietary iron. This mineral is integral to energy production. It is a component of hemoglobin, which transports oxygen from the lungs to all body cells. Additionally, iron is an essential part of several enzymes necessary for energy production and metabolism. Quinoa is also a good source of phosphorus, a mineral that is an integral component of adenosine triphosphate (ATP), the energy currency of the body, which powers the operations of our body’s cells. In addition, phosphorus promotes bone health by joining with calcium to form calcium phosphate, which enhances bone density.
Promotes Heart Health
Dietary fiber, as found in Quinoa, helps reduce total cholesterol, especially LDL (“bad” cholesterol) levels. Additionally, Quinoa is a good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to promote cardiovascular health.
Promotes Optimal Health
Quinoa is a very good source of manganese and a good source of copper, two minerals that are necessary for the functioning of the enzyme superoxide dismutase. This enzyme plays a key role in protecting the body from free-radical-scavenging. Both of these nutrients also have many other important roles. For example, they play an important role in supporting bone density.
Additional Health-Promoting Benefit of Quinoa
Quinoa also contains sleep-promoting tryptophan.
STEP-BY-STEP
Recipes for Enjoying Quinoa
The Healthiest Way of Cooking Quinoa
Quinoa’s fluffy texture and creamy, yet slightly nutty, flavor can serve as a basis for many delightful meals.
1 cup Quinoa
2 cups water or broth
Sea salt to taste
1. Place well-rinsed Quinoa with water and salt in a saucepan, cover and bring to a boil.
2. Turn the heat to low, keep covered, and simmer for 15 minutes.
When cooking is complete, the grains become translucent, and the white germ will partially detach itself, appearing like a spiraled tail.
If you want the Quinoa to have a nuttier flavor, you can dry roast it for five minutes in a skillet, stirring constantly, before cooking.
Quinoa Cereal with Fruit
Preparation Hint: If you are using prepackaged Quinoa, it is best to follow the directions on the package.
SERVES 4
Flavor Tips: Try these 10 great serving suggestions with the recipe above.
1. When serving Quinoa for lunch or dinner, it is best to prepare it with chicken or vegetable broth and serve with extra virgin olive oil to enhance its flavor.
2. Top cooked vegetables with Quinoa.
3. Sprinkle with lots of freshly minced parsley, sage, chives and/or garlic.
4. Combine with “Healthy Sautéed” onions.
5. Quinoa goes well with “Healthy Sautéed” leeks and celery.
6. Top with tahini (sesame seed butter).
7. Quinoa Cereal with Fruit: For a high-protein breakfast, combine cooked Quinoa with rolled oats (uncooked), your favorite fruits, pumpkin seeds and slivered almonds. Top with soy or almond milk and honey (pictured above).
8. Quinoa Wrap: Combine the Quinoa recipe with black beans, cilantro and salsa. Wrap in a whole wheat tortilla for an alternative to traditional burritos.
9. Quinoa Salad: Combine 1 cup cooked Quinoa with 1 small minced sweet onion, 1 small diced red pepper, 1/4 cup corn kernels and 1/4 chopped cashews or walnuts. Toss with your favorite vinaigrette.
10. Alternate Quinoa Salad: Combine 1 cup warm (not hot or cold) Quinoa recipe with 4 thinly sliced scallions, 1/2 cup finely chopped flat leaf parsley, 1/4 cup finely chopped fresh mint, 1 small diced red pepper and 1/4 cup lightly toasted pine nuts. Whisk together extra virgin olive oil and lemon juice to taste. Toss ingredients with dressing and sea salt and pepper to taste. Cooked beans, crumbled feta cheese and diced cucumber (seeds removed) are also great additions to this salad.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Quinoa, and I will share them with others through our website at www.whfoods.org.
brown rice
highlights
Although we have known that the people of Asia have been eating Brown Rice since antiquity, it has only been through recent archeological findings that we are discovering how long they have actually been dependent on rice as a source of food. Rice was first believed to have been cultivated in China 6,000 years ago, but primitive rice seeds and ancient farm tools have been found that date back as far as 9,000 years! It is no wonder that in Asian countries like Thailand rice is so highly valued that the translation of the word “to eat” literally means “to eat rice.” Today, rice is one of the most important food staples in the world, supplying as much as half of the daily calories for half of the world’s population. Asked to name the types of rice they are familiar with, people may be able to recall one or two. Yet, in actuality, there is an abundance of different types of rice—over 8,000 varieties.
why brown rice should be part of your healthiest way of eating
All rice is not created equal. That is why only Brown Rice has been included among the World’s Healthiest Foods. White rice goes through a complete milling and polishing process that results in a loss of 70–90% of its B vitamins, not to mention large amounts of phosphorus, iron and manganese. Although the United States requires that white rice be enriched with some B vitamins and iron, there are at least eleven other nutrients that are lost and never replaced! That’s why it is important to be sure that it is Brown Rice (or unrefined rice) you are enjoying as part of your “Healthiest Way of Eating.” (For more on the Health Benefits of Brown Rice and a complete analysis of its content of over 60 nutrients, see page 678.)
varieties of rice
Rice (Oryza sativa) is often categorized by the size of the grain: short, medium or long. Short grain rice, which has the highest starch content, makes the stickiest rice, while long grain rice is lighter with grains that tend to remain separate when cooked. The qualities of medium grain fall between the other two.
SOME VARIETIES OF SPECIALTY RICE INCLUDE:
BASMATI
An aromatic rice that has a nutlike fragrance, delicate flavor and light texture. It is available as unrefined brown Basmati rice and refined white Basmati rice.
JASMINE
A soft-textured, long grain, aromatic rice that is available in both brown (unrefined) and white (refined) varieties.
BHUTANESE RED RICE
Grown in the Himalayas, this red-colored rice has a nutty, earthy taste.
FORBIDDEN RICE
A black-colored rice that turns purple upon cooking and has a sweet taste and sticky texture.
POPULAR VARIETIES OF REFINED (POLISHED) RICE INCLUDE:
ARBORIO
A round, starchy white rice, it is traditionally used to make the Italian dish risotto.
SWEET RICE
Almost translucent when it is cooked, this very sticky rice is traditionally used to make the Japanese dish mochi.
WILD RICE
Not a true rice, but the seed of a grass from a completely different botanical family. It has a nut-like flavor and is chewy when cooked. It is good to mix with Brown Rice.
the peak season
Brown Rice is harvested in the fall but is available throughout the year.
4 steps to the best tasting and most nutritious brown rice
Turning Brown Rice into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select brown rice
Brown Rice is available prepackaged as well as in bulk containers. The best way to select prepackaged Brown Rice is by the checking the use-by date on the package. It is important to not use Brown Rice past its expiration date since it contains natural oils, which have the potential to become rancid if kept too long. As with all grains, I recommend selecting organically grown Brown Rice whenever possible. (For more on Organic Foods, see page 113.)
When purchasing Brown Rice in bulk, make sure that the bins containing the Brown Rice are covered and that the store has a good product turnover to ensure its maximal freshness. Whether purchasing Brown Rice in bulk or in a packaged container, it is important that there is no evidence of moisture.
2. the best way to store brown rice
Since Brown Rice still features an oil-rich germ, it is more susceptible to becoming rancid than white rice and therefore should be stored in the refrigerator. Stored in an airtight container, Brown Rice will keep fresh for about 6 months.
3. the best way to prepare brown rice
Before cooking rice, especially if it is sold in bulk, rinse it thoroughly under running water and then remove any dirt or debris that you may find.
4. the healthiest way of cooking brown rice
Brown Rice is a favorite side dish that complements almost any meal and also makes a great breakfast cereal. When cooking my Brown Rice, I prefer a water to rice ratio of 2 to 1 (2½ to 1 for long grain rice). But if you want your Brown Rice to take on more of a porridge-like texture, like the Chinese dish congee, you can use more water (up to 6 parts to 1 part Brown Rice) and cook it until the grain becomes very soft.
Q Can you tell me more about wild rice?
A Like many grains, wild rice is a rich source of fiber, minerals and B vitamins. Interestingly, wild rice belongs to a completely different family than regular rice (i.e., Brown Rice, white rice). Its scientific name is Zizania aquaticawhile rice’s is Oryza sativa.
Q Is it OK to eat instant Brown Rice or has it lost some of the nourishment of regular Brown Rice?
A It is fine to eat instant Brown Rice, which is Brown Rice that has been precooked and dried. While it loses some of its nutritional value in the process, the loss is minimal, and it is a convenient substitute for rice when there is little time to cook.
health benefits of brown rice
Promotes Optimal Weight Control
Eating Brown Rice may help in maintaining optimal weight. A recent large-scale study found that weight gain was inversely associated with the intake of high-fiber wholegrain foods but positively related to the intake of refined-grain foods. Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains.
Promotes Optimal Health
Brown Rice is rich in phytonutrients that have shown promising health benefits. Among them is ferulic acid, an antioxidant that has been found to scavenge free radicals and protect against radiation-induced cellular oxidative damage. Ferulic acid and other phytonutrients in Brown Rice have been researched for their potential to control high blood pressure, protect against kidney stones and prevent cancer in experimental animals. Since they are found in the bran and germ of rice, you get their maximal benefits by eating Brown, but not white, rice.
Brown Rice also contains minerals with strong antioxidant activity. It is an excellent source of manganese, a component of an antioxidant enzyme called superoxide dismutase, which protects the mitochondria against damage from the free radicals produced during energy production. Brown Rice also features concentrated amounts of selenium, which acts as an antioxidant, protecting cells from compounds that may promote cancer. Selenium is also important for maintaining thyroid hormone metabolism.
Promotes Heart Health
Another reason to incorporate Brown Rice into your diet is that it may protect your cardiovascular health. In many instances of heart disease, where oxidative stress has been shown to be the source of blood vessel damage, low intake of selenium, of which Brown Rice is a good source, has been identified as a contributing factor to the disease. Brown Rice is also a good source of magnesium, a mineral that relaxes nerves and muscles, promoting the optimal functioning of blood vessels. As noted above, Brown Rice’s ferulic acid has been shown to have promising cardiovascular benefits. Research in animals suggests that it may reduce blood pressure and protect against the oxidation of lipids, one of the first steps in the development of atherosclerosis.
Promotes Digestive Health
Like other whole grains, Brown Rice provides ample amounts of dietary fiber, a nutrient critical for promoting normalized bowel function and keeping the gastrointestinal system healthy. Dietary fiber also helps to keep blood sugar levels under control.
Additional Health-Promoting Benefit of Brown Rice
Brown Rice is a concentrated source of sleep-promoting tryptophan.
STEP-BY-STEP
Recipes for Enjoying Brown Rice
The Healthiest Way of Cooking Brown Rice
This traditional way of cooking Brown Rice provides the foundation for a wide variety of rice dishes—or just enjoy as is!
1 cup short or medium grain Brown Rice
2 cups water or broth (for long grain Brown Rice add 1/2 cup more water)
Sea salt to taste
1. Bring water and salt to a boil. While water is heating, wash rice under cool running water, which not only cleans it but prevents it from sticking together.
2. Add rice to boiling water and return water to a boil. Turn down the heat to low and cover.
3. Simmer for about 45 minutes.
Preparation Hints:
You can also follow this recipe to prepare Brown
Fiesta Brown Rice Salad
Basmati Rice, which has a lighter, fluffier texture (and a wonderfully sweet aroma). Before putting any type of Brown Rice in the pot, soak it in a bowl of cool water, stirring frequently and replace the water four or five times until the water no longer has a milky appearance.
If you are using prepackaged Brown Rice, it is best to follow the directions on the package.
SERVES 3
Flavor Tips: Try these 7 great serving suggestions with the recipe above.
1. Top Brown Rice with nuts, sesame seeds, “Healthy Sautéed” mushrooms, scallions or raisins.
2. For optimal nutrition, it is best to serve Brown Rice with beans, dairy or nuts and seeds to make a complete protein.
3. Fiesta Brown Rice Salad: Combine 4 cups cooked brown rice, 1 diced red and 1 diced green bell pepper, 1 cup of corn and 1 cup of black beans. Toss with Healthy Vinaigrette (see page 143). Mix 1 tsp turmeric to dressing. Sprinkle rice salad with chopped cilantro (pictured above).
4. Sesame Rice: Combine cooked Brown Rice recipe with 1 TBS toasted sesame oil, 1½ TBS sesame seeds, 1 cup thinly sliced scallions (green onions) and 1–2 TBS of tamari (soy sauce). Toss all together. Serve with fish or chicken.
5. Rice Pudding: Heat up cooked Brown Rice and cover with milk or soymilk. Add cinnamon, nutmeg, raisins and honey for a delicious rice pudding.
6. Vegetable Sushi Rolls: Wrap Brown Rice and your favorite vegetables in nori sheets. Dip in tamari (soy sauce) and wasabi.
7. Sea Vegetable Rice: Combine Brown Rice with soaked sea vegetables, such as dulse, hijiki or arame.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Brown Rice, and I will share them with others through our website at www.whfoods.org.
Here are questions I received from readers of the whfoods.org website about Brown Rice:
Q I just found out that I am allergic to rice. I have been trying to get a list of foods that contain rice, but I am having trouble. Can you help me?
A Regarding rice-containing products, what is going to be very important to do is to read labels. Fortunately, rice is easier to identify than wheat- or dairy-containing foods where a host of ingredients that don’t bear the name wheat or dairy do, in fact, appear in these foods. So, read the labels of packaged food, and if you buy food at a deli counter, ask the clerk whether there is rice in it. Do the same thing when in a restaurant. Depending upon the seriousness of your allergy, you may want to make sure that the food that you order is not cooked in the same cookware as rice-containing recipes.
In terms of foods and ingredients, here are some that come to mind—rice, rice cakes, rice milk, mochi, rice starch, rice protein and sake, the Japanese alcoholic drink. This list may not be comprehensive but it is a great start.
Depending upon the seriousness of your allergy, you may also want to ensure that the other grains that you purchase were not packaged in a factory that also packaged rice. You can ask your grocer for help in this arena, or if you buy packaged grains, call the company and ask them. Chances are this may not be an issue, but you may want to check just to be safe.
Q I was recently told that chemicals are now being added to Brown Rice to give it the brown color. I have difficulty believing this is true but wanted to check.
A I am not aware of any manufacturers adding coloring agents to Brown Rice in order to alter its color. The brown color is a natural part of most unpolished rice and is, in fact, a sign that the rice has not been heavily processed. At the same time, however, I’m aware of no regulation that would prevent a rice manufacturer from adding a coloring agent to Brown Rice. Rice-containing mixes that include spices and seasonings along with the rice (and are designed to be used as part of a stir-fry, for example) often contain artificial coloring agents, such as caramel color, that will help produce a golden brown color. Since artificial coloring agents are not allowed in the production of organically grown foods, including organically grown Brown Rice, the purchase of organic Brown Rice would be one way to make sure that no artificial coloring agents were involved.
Q How long does cooked Brown Rice stay fresh in the refrigerator?
A In general, I like the idea of preparing a very limited amount of Brown Rice—only the amount that you will be consuming on that same day, or at most, by the end of the following day. One night of refrigeration is really all I recommend. My thinking is very conservative here, and I realize that many organizations support refrigeration of rice for as many as four to seven days.
However, I believe that there are some unnecessary risks worth avoiding in the case of cooked rice. These risks all involve the presence of moisture, time, temperature, bacteria, fungi or spores. The growth of toxin-producing fungi is probably the greatest of these risks. It appears that some fungi can turn one of the amino acids (tryptophan) in rice into alphapicolinic acid; this substance, when excessive, can cause hypersensitivity reactions to rice in some persons. Another mycotoxin (fungus-triggered toxin) called T-2 can also be produced in rice by the fungus Fusarium. While these fungus-related problems are fairly unlikely to occur, their risk of occurrence will increase along with increased storage time for the cooked rice. I believe the added inconvenience of preparing rice more frequently is worth the effort. For increased safety, I would also recommend letting your cooked rice cool to room temperature before placing it in the refrigerator. I’d also recommend storing it in a tightly sealed container.
Q Can I substitute rice flour one for one in a cookie recipe that calls for wheat flour?
A That is a very good question you ask since replacing one type of flour for another is not always on a one-to-one ratio. However, in this case, you can use one cup of rice flour in place of each one cup of regular wheat flour called for in the cookie recipe and it should be fine. Yet, if you find that the mixture looks a bit too soft, you may want to add just a little bit more rice flour.
Q What is cargo rice?
A “Cargo” is a term used to classify rice according to the degree of milling that it undergoes. Cargo rice only has its outer hull removed and is therefore much more nutrient-rich than heavily milled rice such as white rice; Brown Rice is a cargo rice. There is also a red cargo rice, a Bhutanese rice grown in the Himalayas, which has recently become popular; it is a red-colored rice with a nutty, earthy taste.
Q Can you tell me if Asian rice noodles are typically made from the whole rice grain?
A There are so many different types of Asian rice noodles that it is difficult to say for certain. Most of the rice noodles I have seen seem to be white in color, which makes me think that they are from refined rice. The best thing to do would be to check the Nutrition Facts on the package to see what the fiber content is. This will give you a clue as to whether it is made from fiber-rich Brown Rice or fiber-depleted white rice. Additionally, if manufacturers use Brown Rice, they may note this in their ingredients listing, so you may want to check there as well.
Q&A WHAT ARE THE HEALTHIEST CARBOHYDRATES?
It would be difficult to find a hotter topic in the world of nutrition than carbohydrates (carbs). Or to be more specific: low-carb, no-carb and carb-smart foods.
Thanks to the Zone diet, the Atkins diet, the South Beach diet and the Paleolithic Prescription, many people have become aware of carbohydrates as a controversial part of the diet. Here are some basic facts you should know about carbs before you make up your mind about your own carb intake.
First and foremost, humans have always relied on carbs for part of their nourishment. Carbs include sugars, starches and most fibers, and carbs are found in virtually all plant foods. A cup of shredded iceberg lettuce has carbs (only 1 gram, however). A cup of green peas has 24 grams of carbs (6 grams of sugar, 10 grams of starch and 8 grams of fiber). Nuts and seeds are similar to lettuce insofar as they contain very few carbs, along the lines of 5 grams per ounce (3 grams of fiber, 1/2 gram of sugar, and 1½ grams of starch). Fruits, grains, beans, nuts, seeds—they all contain carbs.
Animal foods are another matter. Animals store some starch in their muscles and liver and have some circulating sugars, but not very much in comparison to plants. There are basically no carbs in an 8-ounce steak or in a chicken breast. For an egg, the carb level creeps up to 1/2 gram—but that’s it. Not until we come to milk do we see the carb level increase. This time it’s due to the milk sugar (lactose), which is found in cow’s milk at approximately 10–12 grams per cup.
From my perspective, the biggest problem with the U.S. diet is not so much the total amount of carbs, but the quality of the carbs. We are averaging somewhere around 19% of our total calories from highly processed starch (wheat flour) products, which contain about 100 grams of very low-nutrient carbs. (The sugar adds about 80 more grams of carbs.) The total is 180 grams of carbs that brings very little to the plate in terms of nourishment. I recommend upgrading the quality of your carbs regardless of how many carbs you eat.
The question of how many carbs to eat does not have one clear-cut answer. Clearly, our understanding of “macronutrient balance” (the ratio of protein to carbohydrate to fat in our diet) has been changing over the past 20 years, and the very high-carb diets of the 1970s and 1980s with 75% of calories coming from carbohydrate are now being looked at much differently. There is a trend way from “white” grain consumption (refined flour prooducts) with vegetables gaining more emphasis as a carb source. High-carb diets may definitely be the wrong way for many people to lose weight. They may also be inappropriate for many people who have difficulty controlling their blood sugar. However, in the case of blood sugar, it’s not the carbohydrate designation per se, but where the carbohydrate falls on the glycemic index, that seems most important. (The glycemic index is a rating given to foods based on their blood sugar impact.) Persons with certain hormonal patterns may also be better off staying away from high-carb intake.
Still, when it comes to carbs, “one size doesn’t fit all.” To a certain extent, our bodies are meant to run on sugars and starches, and extremely low-carb diets can be dangerous over long periods of time. Somewhere around 75 to 100 grams of carbs or less, our bodies tend to undergo a metabolic shift called ketosis, and while this shift is sometimes used therapeutically (to help control seizures, for example), it is not a natural state of affairs for our body over the long run.
whole wheat
highlights
Considered the “Staff of Life” in the Bible, Wheat is believed to have been consumed for more than 12,000 years. Today, approximately one-third of the world’s population depends on Wheat for nourishment. Kansas is known as the Wheat Capital of the World. In 1997, they harvested more than 490 million bushels of Wheat or enough to bake 36 billion loaves of bread! Wheat is ubiquitous in the United States with bread, pasta, pizza dough, bagels, crackers, cakes, cookies and muffins just part of a long list of popular Wheat products.
why whole wheat should be part of your healthiest way of eating
Wheat, in its natural unrefined state, features a host of important nutrients. Unfortunately, most of the Wheat products in the United States have been processed into 60% extraction, which means that 40% of the original Wheat grain was removed, leaving only 60%. The problem with this is that the 40% that gets removed includes the bran and the germ of the Wheat grain—its most nutrient-rich parts. The bran and germ include more than half of the vitamins B1, B2, B3 and E, as well as folic acid, calcium, phosphorus, zinc, copper, iron and fiber, all of which are subsequently lost in refined Wheat. While the law requires that processed Wheat is “enriched,” not nearly as much of the nutrients are replaced as have been extracted. That is why it is very important to select 100% Whole Wheat products as part of your “Healthiest Way of Eating.” (For more on the Health Benefits of Whole Wheat and a complete analysis of its content of over 60 nutrients, see page 684.)
varieties of wheat
Wheat (Triticum spp.) is an ancient grain that is believed to have originated in southwestern Asia. Classes of Wheat are defined by their planting season and the hardness and color of the kernel (red or white):
HARD RED WINTER/HARD RED SPRING
These are the most commonly used forms for milling all-purpose flour, especially for baking bread. The hardest variety of Wheat is Durham, which is processed into semolina to make pasta and couscous.
SOFT RED WINTER/SOFT WHITE SPRING
Milled into flour for making cakes, cookies, pastries and crackers.
100% Whole Wheat contains the germ, bran and endosperm of the Wheat grain, while refined Wheat contains only the endosperm, or starchy portion of the grain. Varieties of 100% Whole Wheat include:
WHOLE WHEAT BERRIES OR GROATS
Whole Wheat berries that have not been processed. They can be used in a main dish featuring grains, as a side dish or as an addition to soups or yeast breads.
BULGUR
Whole Wheat berries that have been steamed, cooked, dried and cracked. They come in fine, medium and coarse grain. Coarse grain is usually used to make pilaf, the medium grain is generally used for cereal and the fine grain is used to make tabouli.
CRACKED WHEAT BERRIES
Whole Wheat berries that have been cracked into coarse, medium and fine granulations. Cracked Wheat can substitute for other grains or rice in recipes.
ROLLED WHEAT BERRIES
Similar to rolled oats but thicker and firmer. They can be used as a hot cereal or added to baked goods.
The chart on page 663 shows the percentage of the nutrients found in the three components of the Wheat grain and illustrates the small proportion of the nutrients you receive when selecting refined Wheat products that only contain the endosperm.
Other forms of Wheat that are not 100% Whole Wheat include:
WHEAT GERM
The sprouting portion of the Wheat grain. It is rich in nutrients, especially vitamin E, and should be kept refrigerated.
WHEAT BRAN
The protective outer layer of the Wheat grain, it is rich in minerals and high in insoluble fiber. Since it is high in the WGA lectin, people with very mild Wheat allergies may have more problems with isolated Wheat germ than they would with consumption of the whole grain.
COUSCOUS
Made from semolina flour, the same type of flour used to make pasta (semolina flour is not whole wheat). Couscous is steamed and dried. Quick-cooking Couscous requires only steaming for a fluffy texture or just add boiling water for a denser texture.
the peak season available year-round.
biochemical considerations
The germ of Wheat is a concentrated source of oxalates, which might be of concern to certain individuals. Wheat is also one of the foods most commonly associated with allergic reactions. Wheat contains gluten proteins to which some people have intolerance. (For more on Oxalates, see page 725; Food Allergies, see page 719; and Gluten Intolerance, see page 720.)
1. the best way to select whole wheat
Whole Wheat flour, berries and bulgur are generally sold in bulk. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the Wheat are covered and that the store has a good product turnover to ensure its maximal freshness. Whether purchasing Wheat in bulk or in a packaged container, it is important that no evidence of moisture is present.
Wheat germ is highly perishable. When purchasing Wheat germ, always look for packages in sealed containers (especially those that are vacuum packaged) as they will be more protected from potential oxidation and rancidity. Wheat germ in sealed containers that are not vacuum packed should be kept in the store’s refrigerator section. Wheat germ should have a slightly sweet, nutty taste; a bitter undertaste is a sign it has become rancid and should be thrown away.
2. the best way to store whole wheat
Wheat berries should be stored in an airtight container in a cool, dry and dark place. The optimal way to store Wheat products such as flour, bulgur, bran and germ is in an airtight container in the refrigerator as a cooler temperature will help to prevent them from becoming rancid.
3. the best way to prepare whole wheat
Whole Wheat products bought in bulk, except for flour, should be washed before cooking. Packaged products do not require rinsing.
4. the healthiest way of cooking whole wheat
For making hot cereal or porridge, it is best to add the Wheat berries or rolled Whole Wheat kernels to boiling water and then simmer. Bulgur requires no cooking. Wheat berries can be sprouted by soaking berries overnight.
health benefits of whole wheat
Promotes Digestive Health
Wheat bran is a popular bulk laxative. For most people, a third of a cup per day is all that is necessary to promote healthy, regular bowel movements. A study examining the effects of fiber on bowel regularity found that 89% of the participants eating a fiber-rich diet primarily composed of Whole Wheat breads, cereals high in bran and supplemental “miller’s bran” alleviated the symptoms of diverticular disease (i.e., pain, nausea, flatulence, distension and constipation).
Promotes Healthy Weight Control
A recent large-scale study found that weight gain was inversely associated with the intake of high-fiber wholegrain foods, such as Whole Wheat, but positively related to the intake of refined-grain foods, such as products made from refined wheat. Not only did the female study subjects who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains.
Promotes Balanced Blood Sugar
In addition to helping maintain balanced weight, eating more whole grain foods, like Whole Wheat, has been also linked to protecting against insulin resistance (the precursor of Type 2 diabetes) and the metabolic syndrome (a strong predictor of both diabetes and cardiovascular disease); eating refined grains and the foods made from them has been linked to an increased risk of both conditions as well as weight gain. In a recent study, the prevalence of both insulin resistance and the metabolic syndrome was significantly lower among those eating the most cereal fiber from whole grains compared to those eating the least.
Promotes Optimal Health
A recent study suggests that eating foods high in insoluble fiber, such as cereals and breads made from Whole Wheat, may help women avoid gallstones. Researchers found that female study participants who consumed the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods. Those eating the most foods rich in insoluble fiber, such as that found in Whole Wheat, gained even more protection against gallstones: a 17% lower risk compared to women eating the least. And the protection was dose-related: a 5-gram increase in insoluble fiber intake dropped risk by 10%.
Additional Health-Promoting Benefits of Whole Wheat
Whole Wheat is also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging manganese, muscle-relaxing magnesium and sleep-promoting tryptophan.
STEP-BY-STEP
Recipes for Enjoying Whole Wheat
Mediterranean Tabouli Salad
Bulgur does not need to be cooked, just softened, because it has already been steamed, dried and cracked. It is a traditional ingredient in Tabouli Salad.
2 cups Wheat Bulgur
3 cups parsley, minced
1/2 medium onion, minced
1 medium tomato, chopped
3 TBS extra virgin olive oil
1 TBS fresh lemon juice or wine vinegar
2 cloves garlic, pressed or chopped
Sea salt and pepper to taste
To prepare Bulgur: Place 1 cup Wheat Bulgur and salt to taste in a bowl. Pour 2 cups boiling water or broth over the Bulgur, stir once and let sit for 15–20 minutes until liquid is absorbed.
Combine all ingredients and mix well.
Mediterranean Tabouli Salad
For added flavor you may want to add more olive oil and lemon juice.
SERVES 4
Flavor Tips: 2 Ways to Enjoy Wheat Bulgur
1. Bulgur goes well with “Healthy Sautéed” leeks and celery.
2. For breakfast, add sliced almonds, chopped walnuts, dried apricots, currants or dried cranberries, and soymilk and honey to bulgur.
The Healthiest Way of Cooking Whole Wheat Berries
For an energizing breakfast, cooked Whole Wheat Berries are a great way to start the day because they are hearty and have a nut-like flavor. Combine with raisins or dried cranberries, your favorite fresh fruit and nuts and seeds, such as almonds, walnuts, sunflower seeds or pumpkin seeds. Serve with soy or almond milk and add honey and cinnamon to taste.
1 cup Whole Wheat Berries, rinsed
3 cups water
Pinch of sea salt
Add water and a pinch of salt to a sauce pan, cover and bring to boil. Add Wheat Berries to boiling water. After water has returned to a boil, reduce heat, cover, simmer for 1–1½ hours and drain.
SERVES 3
Preparation Hints:
Wheat Berries will cook more quickly if they are soaked overnight; discard soaking water. If you are using prepackaged Whole Wheat Berries, it is best to follow the directions on the package.
Whole Wheat is best known as the main ingredient in baking bread, pizza dough, pie crust, sour dough bread, muffins and desserts. There are hundreds of great books written on how to prepare these foods, and therefore I have not included recipes for them here.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Whole Wheat, and I will share them with others through our website at www.whfoods.org.
buckwheat
highlights
Buckwheat is actually not a true grain but a fruit seed that is related to rhubarb. Energizing and nutritious, it is gluten-free and therefore can serve as a grain substitute for individuals sensitive to wheat and other grains that contain the protein gluten. The name Buckwheat is believed to have been derived from the Dutch word bockweit, which means “beech wheat,” reflecting its beechnut-like shape and its wheat-like characteristics. The French are famous for their buckwheat crepes, and the Russians for blinis, their version of a buckwheat crepe that is usually filled with caviar. Buckwheat has a unique flavor that is stronger than any other grain.
why buckwheat should be part of your healthiest way of eating
The flavonoid phytonutrients found in Buckwheat, such as quercetin and kaempferol, provide powerful antioxidant protection against damage from free radicals. Buckwheat is also a very good source of manganese, a trace mineral necessary to help protect the mitochondria—the energy-production factories in our cells—from free-radical-scavenging. (For more on the Health Benefits of Buckwheat and a complete analysis of its content of over 60 nutrients, see page 688.)
varieties of buckwheat
Buckwheat is known botanically as Polygonum fagopyrum and is native to both Northern Europe as well as Asia. Since Buckwheat does not contain gluten, it is necessary to mix Buckwheat flour with some type of gluten-containing flour (such as wheat) for baking bread or other leavened foods.
Buckwheat is sold either unroasted or roasted. Unroasted Buckwheat has a soft, subtle flavor, while roasted Buckwheat has more of an earthy, nutty taste. Its color ranges from tannish-pink to brown after roasting.
BUCKWHEAT GROATS
These are raw Buckwheat kernels with their shells removed. They are unroasted and often referred to as whole white Buckwheat Groats. White Groats can be substituted in recipes calling for rice.
KASHA
Since the Russian porridge dish known as kasha is oftentimes made with roasted Buckwheat Groats, this form of Buckwheat is usually called by this name. Kasha can come in coarse, medium or fine granules and is an excellent accompaniment to meat dishes or can be combined with vegetables for a main dish. It has a sweeter, nuttier flavor than unroasted Buckwheat Groats.
BUCKWHEAT GRITS
These are finely ground unroasted Buckwheat Groats. They cook quickly and are sold as Buckwheat cereal or cream of Buckwheat.
BUCKWHEAT FLOUR AND SOBA NOODLES
Buckwheat is also ground into flour and available in either light or dark forms; the darker variety is more nutritious. Buckwheat flour is used in pancakes, muffins, cakes, cookies, Italian pasta and Japanese soba noodles. True soba noodles are made from 100% Buckwheat flour, but check label ingredients as many noodles labeled “Buckwheat” also contain wheat flour.
the peak season available year-round.
4 steps to the best tasting and most nutritious buckwheat
Turning Buckwheat into a flavorful dish with the most nutrients is simple if you just follow my 4 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
4. The Healthiest Way of Cooking
1. the best way to select buckwheat
Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the Buckwheat are covered and that the store has a good product turnover to ensure its maximal freshness. Whether purchasing Buckwheat in bulk or in a packaged container, it is important that no evidence of moisture is present.
Buckwheat products like soba noodles often contain wheat, so be sure to read the labels carefully if you are trying eliminate wheat from your diet.
2. the best way to store buckwheat
Place Buckwheat in an airtight container and store in a cool, dry place. Buckwheat flour should always be stored in the refrigerator, while other Buckwheat products should be kept refrigerated if you live in a warm climate or during periods of warmer weather.
Stored properly, whole Buckwheat can last for 6 months, while the flour will keep fresh for 3 months.
3. the best way to prepare buckwheat
Before cooking Buckwheat, rinse it thoroughly under running water, then remove any dirt or debris you may find.
4. the healthiest way of cooking buckwheat
Cooked Buckwheat is a delicious substitute for brown rice and can be cooked in a similiar manner (see page 679).
Q Is Buckwheat actually a grain?
A Buckwheat is technically not a grain, although many people (including myself) colloquially refer to it as such since it is prepared the same way as grains. All cereal grains are found in the plant family of grasses called Gramineae. This family includes wheat, rye, barley, oat, rice and corn. Buckwheat does not belong to the Gramineae family but rather to an entirely different botanical family, called Polygonacea. The plants in this Buckwheat family are shrubs rather than grasses.
health benefits of buckwheat
Promotes Blood Sugar Balance
New evidence suggests that Buckwheat may be helpful in the management of diabetes. A single dose of Buckwheat seed extract lowered blood glucose levels by 12–19% when fed to laboratory animals with chemically-induced diabetes, while no reduction was seen in animals given a placebo. The component in Buckwheat responsible for these effects appears to be chiro-inositol, which has been shown in other animal and human studies to play a significant role in glucose metabolism and cell signaling.
Whole grains seem to have great benefits for maintaining blood sugar. One study found that women who consumed an average of three servings of whole grains daily had a 21% lower risk of diabetes compared to those who ate one serving per week.
Promotes Heart Health
Diets that contain Buckwheat have been linked to a lowered risk of developing high cholesterol and high blood pressure. One study evaluated individuals in China who consumed a diet high in Buckwheat. Researchers found that Buckwheat intake was associated with lower total serum cholesterol, lower LDL levels and a higher ratio of HDL to total cholesterol in these individuals. Buckwheat’s concentration of dietary fiber and magnesium—it’s a good source of both of these nutrients—may help to partially explain Buckwheat’s heart-health-protecting qualities. Fiber has been found to reduce cholesterol levels, while magnesium helps to promote blood vessel relaxation and blood circulation.
Promotes Optimal Health
Buckwheat is a unique grain in that it is a concentrated source of phytonutrients called flavonoids, including rutin, quercetin and kaempferol. These flavonoids are strong antioxidants, protecting cells from the harmful effects of free radicals. Flavonoids also protect against disease by prolonging the activity of vitamin C. Buckwheat’s ability to promote cardiovascular health may be due, in part, to its flavonoid compounds. These compounds appear to keep platelets from clumping and protect LDL from oxidizing into damaging cholesterol oxides.
Buckwheat is also a very good source of manganese. This trace mineral is a cofactor in superoxide dismutase (SOD), a very powerful antioxidant. SOD protects our cells’ mitochondria from free-radical-scavenging that can occur during the process of energy production.
Celiac Disease Substitute
Buckwheat can be eaten by people who have celiac disease. This intestinal disease is associated with sensitivity to grains or other foods that contain the protein gluten. In unleavened products, Buckwheat can be substituted for gluten-containing grains, such as wheat or rye.
Additional Health-Promoting Benefit of Buckwheat
Buckwheat also contains sleep-promoting tryptophan.
STEP-BY-STEP
Recipes for Enjoying Buckwheat
The Healthiest Way of Cooking Buckwheat
Buckwheat makes a great cereal or side dish, known as kasha. It has a toasty flavor and will go well with your favorite entrée.
1 cup Buckwheat, roasted or raw
2 cups water or broth
Sea salt to taste
1. Combine all ingredients in a saucepan, cover and bring to a boil.
2. Turn the heat to low and simmer for about 30 minutes. Whole Groats will take longer to cook.
SERVES 3
Preparation Hint:
Test Buckwheat for doneness. Buckwheat should not be not too soft or too chewy. If it is not done and no water remains in the pan, add a couple of TBS of hot water, cover and cook a few more minutes. If water is still left in the pan, turn off the heat, cover and let Buckwheat sit until the excess water is absorbed.
Soba Noodle Salad
If you are using prepackaged Buckwheat, it is best to follow the directions on the package.
Flavor Tips: 7 Ways to Enjoy Buckwheat
1. Buckwheat Kasha makes an energizing breakfast and is a great way to start the day. Combine with raisins or dried cranberries, your favorite fresh fruit, and nuts and seeds, such as almonds, walnuts, sunflower seeds or pumpkin seeds. Top with soy or almond milk. Add honey and cinnamon to taste.
2. Use chicken or vegetable broth instead of water when preparing Buckwheat Kasha for lunch or dinner. Add extra virgin olive oil to enhance its flavor.
3. Garnish with finely sliced scallions or onions.
4. Combine with minced cilantro or basil.
5. Buckwheat Salad: Combine the cooked Buckwheat recipe with minced onion, diced red pepper, snow peas sliced into 1-inch pieces, fresh corn kernels and your favorite vinaigrette.
6. Buckwheat Tabouli: Substitute cooked Buckwheat for bulgur wheat in the tabouli recipe (page 685) for a tasty Mediterranean salad. Add diced avocados for an extra treat.
7. Soba Noodle Salad: Combine cooked Buckwheat soba noodles, shredded cabbage, sliced red bell pepper, sliced cucumber, green onions and chopped cilantro. Make a dressing from 1/4 cup tamari (soy sauce), 1/4 cup rice vinegar, 1/2 cup olive oil, 2 tsp toasted sesame oil and 1/4 tsp red chili flakes. Drizzle desired amount of dressing on noodle mixture (pictured above).
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Buckwheat, and I will share them with others through our website at www.whfoods.org.
Q I want to reduce the amount of wheat in my diet. I just learned about soba noodles. Is it true that they are made from Buckwheat?
A Soba noodles are oftentimes just made from Buckwheat flour, but it is important to read the package label because some are made with Buckwheat flour and wheat flour. You can find varieties of soba noodles that contain other ingredients as well, including tea leaves, wild yam flour and mugwort.
Q&A I HEARD SOMEONE SAY THAT WHOLEWHEAT BREAD IS NOT A WHOLEGRAIN FOOD BECAUSE IT’S MADE OF FLOUR. IS THAT TRUE?
No, what you heard is not true. The fact that bread is made from flour does not automatically mean that it’s not whole grain.
There are many different ways of making flour from grain. Most of these ways can be classified according to a measurement system called “percent extraction.” When a grain is harvested, it’s essentially whole in nature. The flour must then be extracted from the grain.
When flour is classified as 100% extraction, 100% of the whole grain that went into the extraction equipment is recovered in the flour itself. This type of extraction flour is therefore completely whole grain and is considered 100% whole grain wheat.
Unfortunately, the vast majority of breads in the supermarket aren’t anything close to 100% extraction. Most of them are much closer to 60% extraction, which means that only 60% of the whole grain ends up in the flour. The other 40% of the whole grain (mostly the germ and bran portion) never makes it into the final flour at all.
Unfortunately, no breads on the grocery store shelf will tell you their percent extraction. The labeling of bread in the United States has long been a source of confusion for consumers, and even though the U.S. Food and Drug Administration (FDA) issued some new voluntary policy guidelines for bread in February 2006, the non-binding nature of these guidelines is unlikely to make bread labeling much clearer.
With respect to wheat, many breads simply carry the label “wheat bread” in very large letters. That label tells you absolutely nothing about the whole grain content of the bread. (Most of the time, in fact, there is no whole grain content in breads that are simply labeled as “wheat bread.”) The label “whole wheat bread” may help a little bit, but please note that companies are allowed to use the label “whole wheat bread” even when a very, very small amount of 100% extraction wheat flour has been used to make the bread. In strictly legal terms, a “whole wheat bread” could contain very, very little whole wheat.
The label “100% whole wheat bread” is another story. In this case, all of the wheat flour in the bread would be 100% extraction. Therefore, “100% whole wheat bread” would indeed be the most nutritious wheat bread available—provided, of course, that it was also made from organically grown wheat.
In its 2006 guidance statement on the labeling of grain products, the FDA recommended that the principle components of a grain (including the bran, germ and starchy main portion, called the endosperm) be present in a whole grain flour “in the same relative proportions as they exist in the intact grain” in order for the flour to be considered “whole grain.” While this recommendation did help to clarify the intended use of the term “whole grain,” it also left some room for manufacturers to use something less than 100% extraction wheat flour in a bread and still refer to that bread as whole grain. More important, this guidance statement carried with it no mandatory action. Companies were not required to limit their labeling claims, just asked to voluntarily adopt a general labeling approach.
You best bet is to look for wheat breads that advertise themselves as being “100% whole wheat” and that also carry the USDA’s symbol of being certified organic. That same principle would apply to all other whole grain breads as well (not just those made from wheat).
For more information on the FDA’s definition of whole grains, please see their website at: http://www.cfsan.fda.gov/~dms/flgragui.html