Wellness Wednesday By Sandy Ryan Food Groups week 2 Grains

Grains

As far as the basic food groups, this must be the most controversial along with protein as to which is needed the most and in what amounts. So, always check with your primary care provider.

Grains include bread, cereal, pasta, rice, beans and legumes. Some of this can be included in the protein group too. Sadly, this is an area of foods that can be highly processed. Processing foods literally strips nutrients and fiber from our food. Take rice for example. Many buy white rice. It’s cheap, filling, however, it has low nutritional value. It’s literally fortified, has nutrients added back in. Just like cereal, Frosted Flakes, Corn Flakes, Rice Crispies, they all have to have nutrients, added back in and often synthetic vitamins. Therefore, we’re going to consider only the higher nutritional grains today.

Whole grains, are just that, whole, unprocessed, full of fiber. This fiber makes it a complex carb, helps one feel full faster and longer, helps maintain blood sugars vs refined grains like white bread, cakes, cookies. It helps lower one’s risk of getting heart disease, diabetes, specific cancers, etc.

Whole-grain kernels have three parts

• Bran. This is the hard, outer shell. It contains fiber, minerals, and antioxidants.

• Endosperm. The middle layer of the grain is mostly made up of carbs.

• Germ. This inner layer has vitamins, minerals, protein, and plant compounds.

Grains are actually seeds and come in various shapes and sizes from popcorn to quinoa. Here are a few examples.

Barley * has higher amounts of fiber than any of the other grain, in addition to many phytochemicals and the soluble fiber beta-glucagon. This may help reduce bad cholesterol and build immunity. A quarter cup of uncooked hulled barley is 160 calories, 34 g carbs, 8 g fiber, and 6 g protein. It's also high in manganese, selenium, and thiamine (a B vitamin).

Brown rice * gluten free, reduces risks of diabetes and heart problems, high in magnesium which helps maintain heart rhythm, selenium, manganese, decreases cholesterol, trace minerals that help metabolize carbs, production of digestive enzymes, bone development and nutrient absorption. One half cup has 108 calories, 45 g carbs, 4 g fiber, and 5 g protein

Whereas, “Refined carbs like white rice are basically fake foods and do nothing to promote the health of your body. So is white rice good for you? No, it’s stripped of its nutrients, leaving pretty much nothing but carbohydrates that enter the bloodstream like an injection of sugar.” draxe.com

Amaranth * is a small-sized, gluten-free whole grain. The protein content of amaranth ranges from 14 percent to 15 percent, higher than both buckwheat and rye. It has phytochemicals, high in magnesium, manganese, and phosphorous. A quarter cup of uncooked amaranth is 200 calories, 37 g of carbs, 6 g dietary fiber, and 7 g protein.

Buckwheat * this gluten free grain is often used as soba noodles, in granola and pancakes. It’s high in soluble fiber, helping to control cholesterol and blood sugars. Buckwheat is also high in magnesium, copper, and manganese. A quarter cup uncooked is 160 calories, 34 g of carbs, 5 g fiber, and 5 g protein.

Bulgar (cracked wheat) * This is typically used in tabbouleh salad. It’s a fantastic source of magnesium, phosphorus, and niacin. A quarter cup uncooked is 160 calories, 34 g of carbs, 5 g fiber, and 5 g protein.

Millet * also gluten free and makes a great porridge and is used in stir fry. Millet is high in antioxidants, manganese, and is a good source of magnesium, phosphorus, copper, thiamine, and niacin. It’s higher in the calorie content at one quarter cup uncooked millet is 210 calories, 42 g of carb, 3 g dietary fiber, and 5 g protein.

Oatmeal * These are naturally gluten free, however, they may be processed at a facility with other grains containing gluten so check the label. Oats/oatmeal as Americans call them, have , polyphenols that acts like antioxidants and anti-inflammatory agents. They have a high count of beta-glucagon, a soluble fiber that helps lower LDL (bad) cholesterol and may reduce the risk of some type of cancers. Oats also may help lower blood pressure. They're a good source of fiber, iron, magnesium, phosphorus, zinc, copper, thiamine, manganese, and selenium. One half cup uncooked has 140 calories, 28g carbs, 4 g fiber and 5 g protein

Quinoa * This isa complete vegetable protein because it contains all eight essential amino acids. It has fewer carbs and more protein in comparison to other grains. Its high in magnesium, phosphorus, manganese, and folic acid. A quarter cup of uncooked quinoa is 170 calories, 29 g carbs, 3 g fiber, and 6 g protein.

Always check the food label for whole grains. While it seems counterproductive, one does need to be certain to get enough Folic Acid, a B vitamin. This B vitamin is especially important for women of child bearing age. It’s normally added into processed grains like plain white bread, bagels and muffins, basically white flour products. You can get this from fruits, vegetables and legumes. More on this in the weeks to come.

How to add whole grains to your diet?

USE THIS NOT THAT

roll oats bread crumbs

crushed whole wheat bran cereal

quinoa

brown, wild, black or red rice white rice

barley & Bulgar

oatmeal cream of wheat, grits

Whole grain bread, rolls, tortillas White bread, muffins and white flour tortillas

HOW MUCH DOES ONE NEED?

ounce equivalent is equal to one regular slice of bread, ½ cup cooked oatmeal, ½ cup cooked pasta, ½ cup cooked rice or one small flour tortilla.

Children 2-3 3 ounce equivalents *Children 4-8 5 ounce equivalents

Females 9-18 5-6 ounce equivalents *Males 9-18 6-8 ounce equivalents

Female 19-50 6 ounce equivalents *Female 51+ 5 ounce equivalents

Male 19-30 8 ounce equivalents *Men 31-50 7 ounce equivalents

Males 51+ 6 ounce equivalents

Irritable bowel syndrome-Some grains, such as wheat, are high in short-chain carbohydrates called FODMAPS. This can cause dreadful symptoms in people with irritable bowel syndrome (IBS).

Here’s recipes for the week. I’ve made the soup, it was my dad’s favorite. It makes the house smell amazing.

Beef Barley Soup 6 servings 624 calories 27 g carbs 15 g fiber 62 g protein

3 lbs oxtail

12 C beef broth

4 carrots, chopped

1 onion, chopped

2 celery stalks, chopped

1 leek, chopped

2 garlic cloves, chopped

4 bay leaves

1 thyme sprig

1 rosemary sprig

1 c pearled barley

2 T butter

salt & pepper to taste

Add the butter to a large soup pot and melt over medium heat. Generously season the oxtails on all sides with salt and pepper. Once the oil is hot, add the oxtails to the pot and cook until browned on all sides. Remove the oxtails and set aside on a plate.

Add the carrots, celery, onion, leek and garlic to the pan and cook until soft. Once the vegetables are soft, add the oxtail back in, along with any juices that are on the plate. Pour in the broth and add the bay leaves, thyme and rosemary.

Bring the soup to a boil and then reduce to a simmer. Cover and let cook for 1-2 hours.

After cooking, remove the lid, and skim off any fat that has risen to the top of the soup. Remove and discard the bay leaves, thyme and rosemary. Remove the oxtails and take the meat off the bones. Shred the oxtail meat and discard extra fat and bones.

Add the oxtail meat and barley into the pot. Cook at a simmer for about 30 minutes until the barley is tender. Season to your taste with additional salt and pepper. Serve with bread for dipping and enjoy!

I must say, this is best when it sits in the refrigerator over night. Then, all the fat comes to the top, hardens and is easily scraped off. And, this soup is always better the next day. It’s great with a piece of whole grain crust bread like sunflower seed bread. So, so good. I know it’s higher in calorie than most soups, but it’ll fill and satisfy you. It’s great for a cold winter night. Reheat slowly on the stove top.

I’ve not made this salad yet, but it sounds really good.

Tabbouleh Salad Serves 4 200 calories 18 g carbs 4 g fiber 3 g protein

½ c bulgur wheat, fine variety

2 bunches parsley finely chopped

2 Roma tomatoes diced

1 c seedless cucumber, diced

6 scallions diced

¼ c fresh mint chopped

1/4 c olive oil

¼ c l emon juice

salt & pepper to taste

Cook the bulgur. Place the bulgur wheat in a medium bowl and cover with boiling water. Top with a plate or plastic wrap and let sit for 10-15 minutes or until liquid is absorbed. Set aside

In a large bowl, combine parsley, tomatoes, cucumber, scallions, and mint.

Flake apart bulgur with a fork and toss together with vegetables. Drizzle the salad with olive oil and lemon juice and then season with salt and pepper to taste.

Add cayenne or chili flakes to add some heat.

What are you interested in hearing about? Please message me or leave a comment.

Remember, it's OK to not be perfect. Just keep moving in the right direction.

This article does not provide medical advice. It is intended for informational and educational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advise of your physician or other qualified health provider with any questions you may have regarding a medical condition, Never disregard medical advise or delay in seeking it because of something you have read on this blog.

Healthyeating.org

verywellfit.com

Mayoclinic.org

realsimple.com

draxe.com

healthyeating.org

spoonfulofflavor.com