How to choose the best grain for you
Yesterday we went through all of the reasons why white bread is evil. If you need to jog your memory, click here. It’s important stuff to know about. But today I want to ditch Negative Nancy and tell you about the grains that are actually beneficial to us. Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fibre, vitamin E and B-complex vitamins. Because the body absorbs grains slowly, they provide sustained and high-quality energy. They also keep us fuller for longer, and will help veggie food go a lot further. They are the perfect transition food for those who are trying to ditch animal products.
When you choose organic whole grains, you can enjoy foods like rice, pasta and bread without the guilt that usually creeps in after you’ve had a refined grain blow out. Whole grains have a completely different effect on our system. Because all of the parts of the grain are in tact, our bodies know what to do with them. We absorb all of the nutrients the grain carries. Whole grains are high in fibre, which means the carbohydrates are absorbed much slower into our system. They don’t raise our blood sugar and they help our digestive system run smoothly.
Great grains …
Whole wheat: When you select 100% whole wheat products, the bran and the germ of the wheat remain intact, and the grain carries many health benefits. Whole wheat (in its original non-enriched form) is a great source of dietary fiber, manganese and magnesium.
Brown rice: Brown rice contains the highest amount of B vitamins out of all grains. It also contains iron, vitamin E, amino acids, and linoleic acid. It takes longer to digest and therefore provides us with prolonged energy.
Quinoa: Prounced “keen-wah”, quinoa has the highest nutritional profile and cooks the fastest of all grains. It is extremely high in protein and provides us with a lot of energy. Click here for more on this super grain.
Rye: Rye is the only bread we are allowed to eat on the Gerson Therapy (as long as it contains nothing but rye flour, yeast and water). It is very nutrient dense, supplying high levels of iron, calcium, potassium and zinc as well as vitamin E and a variety of B vitamins. It is also a good source of protein and soluble fiber. Soluble fiber helps us to feel fuller longer as it slows down the breakdown of carbohydrates and sugars. Rye flour has a far lower gluten content than wheat, and is excellent for use with a sourdough starter.
Spelt: Spelt is known as ancient wheat, but it does not cause the same allergic reactions or intolerances as wheat. It is high in fiber and manganese and contains good amounts of copper, niacin and protein.
Buckwheat: Buckwheat is actually a fruit seed related to rhubarb. Although buckwheat has the look, feel, taste, and versatility of grain, buckwheat is not technically grain, and it contains no gluten. It contains all of the essential amino acids, making it one of the few vegetarian sources of complete protein that equals the protein of fish or meat in quality. Buckwheat has a nutty, rich flavor that complements many dishes.
Millet: With a similar consistency to couscous, millet makes a great wheat-free substitute for dishes calling for this small, round grain.
Whichever grain product you choose, always be sure to read the ingredients label. Choose an organic brand and make sure that the product doesn’t contain any preservatives or additives. You can usually pick up breads and pastas that list olive oil and sea salt as the last ingredients – these ones are good choices (unless you’re on Gerson or beating cancer, we shouldn’t have ANY salt in our diet).
Check out this post about why you should always soak your grains before cooking with them.
What’s your favourite grain and why?
Positive affirmation for the day: When I release resentment and choose to forgive, I allow love to flow into my life.
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POSTED IN: brown rice, fibre, grains, quinoa, rolled oats, whole grains
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Love this, Jess! I am a quinoa convert – can't enough of the stuff. Next on my list: millet and buckwheat. Keep up the great work, hon. I just adore this website. Gx
I love the grain Kamut too. Healthbake make a yummy Kamut bread and it's so soft and fluffy it's about the only wheat free/preservative free bread I've found that you can enjoy not toasted as a sandwich!
Grains can be an anti-nutrients due to phytic acid content which binds to vitamins and minerals reducing their absorption. So glad you have outlined that grains must be pre-soaked to deactivate the phytates. My favourite grains are buckwheat and brown rice. Thanks for all the amazing posts Jess. xx
"They are the perfect transition food for those who are trying to ditch animal products."
I agree. Coming from a meat diet that causes high cholesterol and going straight to a high-potassium fruit/nuts diet will give most people a heart attack. I'm glad you pointed it out as a transition food. Transitional diet's is a great idea.
Do light processed food's really contain enzymes?
My understanding is that.. if its dead, it doesn't contain enzymes. Common sense tells me that the life of a seed begins when the seed starts to sprout. Any ideas?
The nutrients in grains are more bioavailable in grains once sprouted. A. because they don't contain phytic acid and B. it's a living food. A grain unsprouted has a shelf life of years. Whereas a sprouted grains as a shelf life of only a few days. Bacteria and fungus love nutrients and will eat the most nutritious foods first (sprouted grains).
Grains aren't a substitute for animal foods as they usually deplete the system more than they put in and are "incomplete proteins". Using good protein combining (legumes, grains, pulses, nut and seeds etc) you can achieve a good amino acid/protein intake.
x
"…Because the body absorbs grains slowly, they provide sustained and high-quality energy…"
This seems like piffle, hogwash and all those other cool ye oldie-words. Almost all grains (inc. wholegrain) are high-GI and instigate an insulin response. Vegies and the odd bit of fruit are better, and NATURAL sources of fibre.
"…Whole grains have a completely different effect on our system. Because all of the parts of the grain are in tact, our bodies know what to do with them…"
Um, no, our bodies don't KNOW what to do with them, whole or otherewise. It does it's best to digest them, but it has NO idea WHAT this stuff is. It's a foreign substance to all mammals!
If you can't pick it, pluck it, dig it up or kill it and eat it pretty much right away, it's processed and foreign to our biology. Don't be fooled by the wholegrain malarkey. We've only had grain in our diets since we invented agriculture, and we've survived – but failed to thrive – ever since. Grains are new to our guts, as for 99.99999999% of our existence, we never EVER ate them.
myfooddiaries, Complete protein has been busted in numerous studies. Everything organic contains all essential amino acids however Grains/legumes(aka seeds) lack nitrogen. Nitrogen is required for amino acids(protein) biosynthesis and when there is a lack of nitrogen, the body starts breaking down muscle cells just to digest those proteins.
Nuts are an exception because they're a seed/fruit in one.
Tropical fruits and nuts. We're primates.
Hi Jess, newcomer to your blog .. very inspiring!
My question is in regards to Spelt & Kumut .. does it have to be listed as "whole" spelt, or is it like oats, where all oats are considered "whole" even if it just says oats?
Hi Jessika,
Thank you! If you choose an organic spelt or organic kamut these should be whole. Just remember to read the ingredients label to make sure they just contain the minimal whole ingredients.
Jess x
Andrea97, I couldn't agree with you more. I am a meat eater and try to eliminate grains out of my diet as much as I can because they deplete more than they nourish. If I do consume grains I have brown rice and buckwheat mainly because they are "alkalizing" and are gluten free.
You are completely right about the nitrogen component. But if someone is vegan/vegetarian what choice do they have? Protein combining (legumes, nuts, seeds and grains)?
I guess the other questions are how much of these non-animal sources do they actually needs to eat compared with animal sources (my guess is its huge)? How absorbable are they? Are they a burden on the digestive system? And is this type and level of farming sustainable compared to grass fed animals?? I suggest reading the Vegetarian Myth. I think you may like it.
Iron is a mineral that is important to your health. Your body needs an adequate amount of iron for producing energy and keeping your immune system up and running. One way to infuse your diet with iron is to select iron-rich grains.
Hi Jess the link for the Quinoa doesnt work 404 error. I am new to your website so I have been studying all your earlier posts and there are quite a few links not working, do you want me to let you know like this?
I understand your website has had an overhaul , it is an excellent source of information I appreciate it. Love to learn xx
Hi Kelly,
I’ve just fixed it so it should be working now. Sorry! Yeah, there are still a few links that don’t work. Actually all of the links within posts don’t work because they all go to the old Blogger site. It’s a mission changing them all, but I’ll get there haha. Thanks so much for letting me know! If you see any more that need fixing, just shout out.
Jess x
Thanks Jess. While you are here, can you please explain the best way of cooking Quinoa?? I bought some yesterday and I wanna make some on the weekend but am a bit unsure of how to cook it ?
derrr just read the link .. its cool i got it
Hi Jess, I’d love to know what rye bread you are eating? Always feeling pangs of guilt when I eat bread these days!
Thanks