Note: this piece first appeared in the September 2005 issue of Clark Wellness ForkBytes.
Whole grains have gotten a lot of extra attention this year because the USDA included them in the newly revised food pyramid and dietary recommendations. It’s good to see the USDA finally catching up with traditional societies—human beings have been sustained by whole grains for over 10,000 years!
It’s important to distinguish whole grains from refined grains, which were introduced relatively recently to the human diet. Whole grains are much richer in nutrients than their stripped-down counterparts. Whole grains are also much higher in fiber—brown rice, for example, contains 3.5 grams of fiber per cup, while a cup of white rice contains only 0.6 grams. The fiber content helps brown rice digest more slowly than white rice, so the whole grain can sustain you more effectively and for a longer period of time.
This basic preparation method works for nearly all whole grains. Simply combine one part rinsed whole grains with two to three parts water in a cooking pot, bring to a boil, reduce the heat, cover, and let simmer until the water is absorbed. You can serve the cooked grains with or without a sauce or other topping, or you can cool the grains and then mold them into patties or use them in a grain salad. The possibilities are endless!
There are many different whole grains available at the supermarket, and there’s an even greater selection at your local natural foods store. My personal favorites are millet, brown rice, quinoa, kamut, and spelt berries. This month, pick a new grain to try, and have fun experimenting to find your favorite whole grains!
