THE DOC AND CHEF SHOW EP. 30: WHOLE GRAINS // SUPPORTING SCIENCE AND THE RECIPE
WHAT ARE WHOLE GRAINS?
A grain is considered to be a whole grain as long as all three original parts — the bran, germ, and endosperm — are still present in the same proportions as when the grain was growing in the fields.
The bran is the multi-layered outer skin of the edible kernel. It contains important antioxidants, B vitamins and fiber.
The germ is the embryo which has the potential to sprout into a new plant. It also contains many B vitamins, as well as some protein, minerals, and healthy fats. The endosperm is the germ’s food supply, which provides essential energy to the young plant so it can send roots down for water and nutrients, and send sprouts up for sunlight’s photosynthesizing power.
The endosperm is by far the largest portion of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals.
WHAT ARE THE HEALTH BENEFITS OF WHOLE GRAINS?
Whole grains offer a wide range of health benefits due to their nutrient-rich composition. Unlike refined grains, which have had the bran and germ removed during processing, whole grains contain the entire grain kernel, which includes the bran, germ, and endosperm. Here are some of the health benefits of consuming whole grains[1]:
1. Fiber Content: Whole grains are an excellent source of dietary fiber. Fiber aids in digestion, helps maintain regular bowel movements, and can prevent constipation. It also provides a feeling of fullness, which can aid in weight management.[2]
2. Heart Health: Consuming whole grains has been associated with a reduced risk of heart disease. The fiber, potassium, and antioxidants in whole grains can help lower blood pressure, reduce LDL (bad) cholesterol levels, and decrease the risk of cardiovascular events.[3]
3. Weight Management: The high fiber content in whole grains can help with weight management by promoting satiety and reducing overall calorie intake. It also helps stabilize blood sugar levels, preventing sudden spikes and crashes in energy.[4]
4. Blood Sugar Control: Whole grains have a lower glycemic index compared to refined grains, meaning they have a smaller impact on blood sugar levels. This can be particularly beneficial for individuals with diabetes or those at risk of developing diabetes.[5]
5. Reduced Risk of Type 2 Diabetes: Regular consumption of whole grains has been associated with a lower risk of developing type 2 diabetes. The fiber and magnesium in whole grains help improve insulin sensitivity.[6]
6. Digestive Health: The fiber in whole grains promotes a healthy gut by supporting the growth of beneficial gut bacteria. This can lead to improved digestion and a reduced risk of gastrointestinal conditions.[7]
7. Cancer Prevention: Some studies suggest that a diet rich in whole grains may be linked to a reduced risk of certain types of cancer, particularly colorectal cancer. The fiber and antioxidants in whole grains may play a protective role.[8]
8. Nutrient Density: Whole grains are rich in essential nutrients such as vitamins (e.g., B vitamins) and minerals (e.g., magnesium and iron) that are important for overall health and well-being.[9]
9. Antioxidants: Whole grains contain a variety of antioxidants, including phytochemicals and vitamins, which help protect cells from oxidative stress and reduce the risk of chronic diseases.[10]
10. Longevity: Some research indicates that a diet that includes whole grains may contribute to increased lifespan and reduced mortality from chronic diseases.[11]
⭐️ It's important to note that while whole grains offer numerous health benefits, they should be part of a balanced diet that includes a variety of foods from all food groups. Incorporating a mix of whole grains can help you enjoy these health benefits while adding diversity to your diet.
WHAT ARE SOME EXAMPLES OF WHOLE GRAINS?
Whole grains come in various forms, and here are some common examples:
1. Whole Wheat: This includes foods made from the entire wheat kernel, such as whole wheat bread, whole wheat pasta, and whole wheat flour.
2. Brown Rice: Unlike white rice, brown rice retains the bran and germ layers, making it a whole grain. It's a nutritious choice for rice-based dishes.
3. Oats: Oats can be consumed in various forms, including rolled oats, steel-cut oats, and oatmeal. They are a great source of soluble fiber.
4. Quinoa: Quinoa is often considered a superfood due to its high protein content and complete amino acid profile. It's a versatile grain that can be used in salads, side dishes, or as a base for a meal.
5. Barley: Barley is used in soups, stews, and salads. It comes in various forms, including hulled barley and pearled barley, with hulled barley being the whole grain option.
6. Bulgur: Bulgur is a quick-cooking form of whole wheat that's commonly used in Middle Eastern dishes like tabbouleh.
7. Millet: Millet is a gluten-free grain that's often used in porridge, as a side dish, or in baking.
8. Amaranth: Amaranth is a small grain that's rich in protein and calcium. It can be used in various dishes, including porridge and as a gluten-free flour alternative.
9. Farro: Farro is an ancient grain that's commonly used in Italian cuisine and salads. It has a chewy texture and nutty flavor.
10. Triticale: Triticale is a hybrid grain that combines wheat and rye. It's available in various forms, including flour and whole kernels.
11. Wild Rice: Wild rice is native to North America and is often used in rice blends and stuffing. It has a unique, nutty flavor.
12. Spelt: Spelt is an ancient grain related to wheat. It can be used in place of wheat flour in baking and is sometimes used as a whole grain side dish.
13. Kamut: Kamut, also known as Khorasan wheat, is an ancient grain with a rich, buttery flavor. It's used in a variety of dishes, including bread and pasta.
14. Freekeh: Freekeh is green wheat that has been roasted. It's commonly used in Middle Eastern and Mediterranean cuisine.
These whole grains are versatile and can be incorporated into a wide range of recipes, from breakfast cereals and baked goods to salads, soups, and side dishes. Adding a variety of whole grains to your diet can provide a diverse range of nutrients and flavors.
HOW CAN I TELL IF A FOOD IS REALLY WHOLE GRAIN?
Choosing whole grain bread, cereal, and crackers can be confusing.[12] Don’t rely on front-of-the-package labeling. Even packages that say "multigrain," "wheat," "double fiber," "cracked wheat," "7 grain," "stone ground," "enriched," "fortified," or "made with whole grains" may be mostly enriched white flour. The following is a guide to what labels really mean:
“100% whole grain” contains no refined flour
“Made with whole grains” may contain a little or a lot of whole grains
“Whole grain” may contain as little as 51% whole grain flour
“Good source of whole grain” contains 15% to 25% whole grain
“Multigrain” contains a mixture of grains, possibly all or mostly refined grains
SUMMARY
In summary, whole grains have many health benefits including control of cholesterol levels, weight and blood pressure. These foods also help lower the risk of diabetes, heart disease and certain cancers. There area wide variety of whole grains available that can provide a diverse range of nutrients and flavors. When choosing packaged bread, cereal, and crackers, be sure to choose ones that are labeled “100% Whole Grain”.
[1] BMJ. 2016 Jun 14;353:i2716[2] Nutrients. 2020 Oct 5;12(10):3045[3] BMJ. 2016 Jun 14;353:i2716.[4] Nutrients. 2019 May 31;11(6):1245[5] Diabetes Care. 2020 Aug;43(8):1717-1723[6] BMJ. 2020 Jul 8;370[7] Healthcare (Basel). 2015 May 29;3(2):364-92[8] Nutrients. 2020 Dec 7;12(12):3756[9] Adv Nutr. 2021 Jun 1;12(3):600-608[10] Nutrients. 2018 Nov 1;10(11):1615[11] JAMA Intern Med. 2015 Mar;175(3):373-84[12] Public Health Nutr. 2020 Dec;23(18):3324-3331 THE EPISODE
THE RECIPE
Join our community and become a member!
Our membership is built like a streaming service - you get a full library of plant-based cooking classes to watch whenever you want. PLUS, you gain access to upcoming interactive virtual cooking classes and a monthly accountability group call.
As a member you get:
Complete library of all past virtual classes - stream them whenever you’d like!
Free access to upcoming virtual classes with both Chef Caryn and Dr. Loomis!
Library of easy and quick recipes: 150 and growing
Access to private Facebook group
Monthly accountability check-in and support group Zoom call with Caryn
Quarterly “Ask the Doc” call with Dr. Jim Loomis, our Medical Director
A community of support
To learn more, please visit us here.