Whole grain flours are made from the whole kernels of grains – both the inside part of the grain and the outer covering called the husk. (Refined white flours are made from wheat that has had the husk removed; this gives a lighter texture and taste to baked goods but removes a some of the nutrition and fiber. Most flour is enriched with some vitamins and minerals, but doesn’t have the fiber of whole wheat or other whole grain flours.)
When grocery shopping and reading labels, look for “100% whole grain” or “100% whole wheat” without any regular refined flour (flour or wheat flour that doesn’t have 100% whole grain right in front of it). And double check the claims on the front of the package. Some food manufacturers state “made with whole grains” but contain a lot of refined flour, or state the product has a specific number of grams of whole grain rather than grams of fiber, which is what you’re looking for.
Health Benefits of Whole Grains:
- Whole grains are rich in fiber, which may help with weight management and reduce the risk of coronary heart disease and constipation.
- Eating grains fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development.
Nutrient Benefits of Whole Grains:
- Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
- Dietary fiber from whole grains, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories. Whole grains are good sources of dietary fiber; most refined (processed) grains contain little fiber.
- B vitamins (thiamin, riboflavin, niacin, and folate) play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system.
- Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate folate, including folic acid. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
- Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia.
- Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.
What are the Best Whole Grains to Eat?:
Since you’re trying to do the best thing for your body by eating whole grains anyway, why not do one even better and choose alkalizing whole grains (that also happen to be mostly gluten-free)? Alkaline whole grains include brown rice, quinoa, amaranth, kamut (not gluten-free), millet, bulger, corn, buckwheat, oats, spelt (not gluten-free) and wild rice. (You’re eating whole grains when you eat oatmeal, popcorn and buckwheat pancakes.)
You can even “kick it up a notch” further by selecting (alkalizing) sprouted whole grains like brown rice, quinoa, amaranth, millet, bulger, corn, buckwheat, oats and wild rice grains and breads! (For more info. on sprouted foods, see our FGB post: http://www.feelgoodbuzz.com/the-benefits-and-wisdom-of-eating-raw-foods.html).
Alkaline Diet Refresher:
For more on the importance of alkalizing foods and acid/alkaline (pH) balance, please see our previous FGB posts (http://www.feelgoodbuzz.com/the-benefits-and-wisdom-of-eating-raw-foods.html, http://www.feelgoodbuzz.com/how-is-ph-balance-connected-to-healing-healthy-living-and-disease-prevention.html, http://www.feelgoodbuzz.com/the-magic-of-alkaline-water-for-amazing-health-and-healing.html). Basically, all foods that we digest release an alkaline ash (bicarbonate) or an acid ash into blood and tissues of the body depending on the mineral compounds that the foods contain.
Dr. Mary Ruth Swope, in “Green Leaves of Barley” commented that acidosis destroys bones, and to keep the blood ph level (7.35 – 7.45) out of the acid range (ph below 7.0), the body has the tendency to steal alkalizing minerals from them. Research has confirmed that unless our body is slightly alkaline, healing from various acidosis would not be possible. Thus, our body must buffer the acid and borrow the minerals we can get from alkaline foods.
As the body tries to restore equilibrium, maintaining the correct acidity-alkalinity balance in the blood is important to achieve wholesome wellness. As the consequence of an acidic diet, the body’s ability to absorb enough nutrients and minerals decreases and makes us more susceptible to various types of diseases. Therefore, proponents and other nutritionists are suggesting an alkaline diet for its wide-ranging health claims.
(Excerpted from http://thealkalinefoods.com.)
Stay tuned for future FGB posts about gluten-free grains, grain allergies, the great debate about whether or not we even need grains at all and more!
