Celebrate Whole Grains Month

[Gerry Davies MD]

Celebrate Whole Grains Month


For many, September is a time of transition -- moving from the lazy days of summer with fewer responsibilities to busy lives shuffling from school to after-school activities. Now is a great time to include food in this transition, as you jump start the school year and eat for optimal performance. September is Whole Grains Month and an opportunity to incorporate new choices into new routines

Whole grain foods are the whole package. Unlike refined grains found in many commercial food products, whole grains contain the entire kernel including the bran, germ and endosperm. All their vitamins, minerals, antioxidants and fiber working together are important for good health. The crunchy, chewy texture of whole grains is much better than the dissolve in your mouth experience of refined flours. But most important is the lowering effect on blood sugar that is vital to keeping your weight down and avoiding degenerative diseases which are so common now.

At Lonjevity we have substituted refined flour with whole grain in our bread, pizza dough, wraps and pasta. We have developed health recipes which include freshly ground oats, barley, garbanzo and flax as well as whole wheat flour and you can do the same at home. For example:
• Dinner time offers an abundance of whole grain options. Add brown rice, wild rice, or barley to your favorite canned or homemade soups. Buy whole grain pasta and pair with a hearty tomato sauce. Swap out white flour tortillas with whole wheat or corn tortillas. Top casseroles with whole grain bread crumbs or crushed whole grain cereals. Incorporating ¾ cup uncooked oats per pound of ground beef or turkey in meatballs or meatloaf goes unnoticed to most eaters, yet adds the goodness of whole grain.
• For inquisitive tastes and adventurous cooks, there are many less familiar whole grains to experience. Replace white rice with bulgur, millet, quinoa or sorghum in risottos, pilafs and other rice-like dishes. Try substituting white flour with whole wheat flour in recipes for muffins, quick bread and cookies and always think of adding the superfood; fresh ground flax seed for omega 3, antioxidants and fiber.
• If your ready-to-eat breakfast cereal doesn't contain whole grains chose a whole grain such as Cheerios or Wheat Chex. Oatmeal, whether it's instant, quick or just plain rolled is 100 percent whole grain. Or consider making your favorite pancake recipe with whole wheat pastry flour instead of white.
• When shopping for bread, look beyond brown. Brown bread, even bread with nuts or grains on top, may not be whole grain. Look for labels where the first ingredient is "whole," as in whole wheat or whole rye. Labels with "multi-grain," "seven-grain," or "cracked wheat" are usually not whole grain.

With the fuller, nuttier taste of whole grains, you may even begin to view some of your old favorites as surprisingly bland and the well documented health benefits prevent all manner of serious diseases, obesity and will prolong your healthy life.