What are whole grains exactly? A good place to start would be with a definition of what they are not. Take the word "enriched" for example. It sounds pretty good doesn't it? Well, it isn't. You see, the grain has three distinct parts; the bran, the germ and the endosperm. When wheat is refined, the bran and germ are removed leaving only the endosperm. The bran and the germ are where we find about ninety-nine different phytonutrients that aid in warding off disease, heart-healthy fats, essential minerals, B vitamins and fiber. Once stripped of the bran and germ, all that remains is the endosperm which is bleached and ground into white flour. This highly processed form of flour is so stripped of nutrients that the enrichment process would seem vital to restoring even a fraction of the benefits of the grain. The problem lies in what that flour is being enriched with.
If you read labels the words sound fairly impressive. You will see Niacin, Thiamin Mononitrate, Reduced Iron, Riboflavin and Folic Acid. You may even ask yourself what's wrong with things like that. The wrongness lies in laboratory simulations or synthetic nutrients and vitamins that tax your liver. Plus, I have not quite figured out how an ingredient made from something like Coal Tar produced in China can turn bleached out, stripped down, white flour wall paper paste into real food!
Manufacturers are banking on the ignorance of the consuming public and the shrewdness of the marketing firms they hire to sell this garbage. There are the stereotypical fat guys sitting around a big table at high-priced ad agencies right now dreaming up healthy sounding names to go on the labels of unhealthy foods all over America! By the way, these fellows are no doubt corpulent from the over-consumption of white flour. A few healthful sounding by-words that mean nothing but sound pretty good are: unbleached, cracked wheat, fortified, made from Durham semolina, stone ground and multi-grain. The simple truth of the matter is; if it does not have the word whole as the first word before each grain type then it is not a complete grain.
Whew! Now that we have gotten that out of the way; let us move on to answer the pertinent question. Just what constitutes a whole grain? In a rather simplified layman's term; they are the seeds of plants basically. These are plants often classified as cereal grains and are a staple for most diets around the world. Of course, different types of grains come from different plants.
Hard, Red Winter Wheat is a common and quite hardy winter crop which is higher in protein that its' softer spring cousins. A general rule of thumb regarding wheat is; the harder the wheat, the less glutenous the resulting flour will be. Triticale is a hybrid grain achieved from the mating of Durham Wheat and Rye. Although not as widely available, you can find it in most health food stores. It is definitely worth the effort since it has more protein per serving than the two parent grains combined.
Prized for its' distinctive flavor, Rye is commonly combined with other whole grains in making breads and crackers. You may often find Rye breads studded with caraway seeds since the two seem to make such a delicious taste combination. Rye breads are popular with strongly flavored meats as well; such as corned beef and pastrami.
Barley has a wonderful chewy texture and nutty flavor. This grain makes a marvelous addition to soups and stews and serves to thicken the former quite well. As is the case with all whole grains, barley is also an excellent source of soluble fiber. You may find barley in two forms; quick cooking and pearled. I recommend pearled because it has had the least amount of processing.
Buckwheat, which may sometimes be referred to as buckwheat groats are short and compact. It also has a distinctively nutty flavor and is a wonderful higher protein substitute for rice in casseroles. However, if you choose to use rice, bear in mind that long grain brown rice has five times more fiber than its' pasty white cousins. When toasted in a dry skillet prior to boiling, brown rice also lends a meaty texture and depth of flavor to dishes that boiling alone does not impart.
Widely touted for their cholesterol lowering soluble fiber; we cannot skip over oats! This versatile grain is delicious and filling and can be used in everything from cookies and breads to veggie burgers. Farro is similar in texture to triticale and is very popular in Italian cuisine. This is another one that you do not find in every little corner market but most health food stores are carrying it these days.
In recent years there has been a renewed interest in a group of grains classified as ancient grains. Leading the pack is a tiny little fellow about the size of a mustard seed called Quinoa. This innocuous speck once fed the entire Inca Empire! So critical was it to their survival that the Inca ruler himself planted the first row of the sacred grain himself with a golden spade. Unlike most other wheat type grains, Qunioa does not get its' remarkable protein content from gluten. Gluten is made up of the protein molecules glutanin and gliadin and is the substance responsible for giving breads their elasticity. This lack of gluten make Quinoa and Quinoa flour an excellent substitute for people with gluten intolerance issues like Celiacs Disease or inflammatory issues. Quinoa has been hailed as the king of grains coming in at a whopping 6 grams of protein per serving. Spelt and Millet are two others falling under the category of ancient grains.
No matter which way you slice your bread, whole grains are exceptional nutrition. They supply us with the complex carbohydrates we need for energy, the fiber to clean out the pipes, protein for building strong bodies and brains, iron and B vitamins for fortifying the blood and a host of trace minerals and plant phytonutrients to help combat disease. What are you waiting for? Throw out all that pasty white junk and start enjoying the superior nutrition of whole grains today!
(c) Copyright S. Jill Anderson
S. Jill Anderson is the owner/creator of The Homegrown Gourmet; Orlando, FL based business that offers catering, menu planning, cooking demonstrations and classes with a focus on organic, non-processed foods. For more information about services and contact please visit http://thehomegrowngourmet.com/
Follow our blog, "Living Green With The Homegrown Gourmet at thehomegrowngourmet
Ms. Anderson is also the Consulting/Executive Chef for local Orlando, FL. cooperative, Get Green Organics Inc.
Author of "The Homegrown Gourmet Cooks for the Vegan", "The Homegrown Gourmet Cooks for the Vegetarian", and "The Homegrown Gourmet Cooks for Everyone."
Contact jill@thehomegrowngourmet.com about speaking engagements for your civic group, clubs or churches.
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