Grains 101
Consuming starchy carbohydrates are needed for the human body. But what carbs are actually good.... and which ones are the impostors?!
The highest quality carbs on earth are some of the ones listed in this article. They are coined "Super Foods". There extreme nutrient values hold mega doses of vitamins and minerals that only can be found within each food, and cannot be tumped by ANY supplement pill, powder, elixer, spray, or ointment on the "Market" today. More cases of obesity, heart diseas, diabetes Type 1 and 2, high blood pressure, ulcers, leaky gut syndrome, Crohns, gluten intolerance, lactose intolerance, and many more are due to the extremely high consumption of refined starchy carbohydrates in the typical american diet. (A.K.A. Breads, Pastas, Muffins, Cakes, Cookies, Creams, sauces, chips, dips, meal bars, and cereals) I know that I used to eat a refined carbohydrate with my protein and fat for every meal of my day...and thought I was eating "Healthy".
Breakfast (meal 1) was eggs with two whole wheat pieces of toast.
(Meal 2) maybe turkey burger on a whole wheat mini bagel.
(meal 3) a subway sub on oat honey whole wheat.
(meal 4) whole wheat pasta in a salad.
(meal 5) No starchy carb with last meal. Only Fibrous carbs*)
I was under the assumption that converting to whole grain options would solve my weight loss plateau(could not break 195) I also experienced, on a daily basis, usually about 1 1/2- 2 hours after each meal lethargy(tired, sluggish feeling) heavy gut feeling, hourly energy highs/lows, indigestion issues (bloating, upset stomach, cramps) ..Hmmm.. I think that was all of them lol.. anyway after assessing my reactions to these so called "whole grains" I researched and found 3 key facts about processed carbs.
1) white and whole wheat options were exactly the same on the glycemic index.
2) most refined "whole wheat" options are actually white flour that has been "Enriched" or mixed in powdered vitamins and minerals.
3) most all refined grains are made with added sugars( refined white table sugar) which causes rapid insulin spikes.
After educating myself on the subject, I knew that I was ready to try a whole food option. I first started with brown and white rice...then wild rice..then heard of an amazing grain called quinoa. After that I started cooking different legumes (black , lima, red, kidney, pinto, cranberry, chilli, navy, northern) And now I'm hooked! My first two carb meals of the day consist usually of beans, sweet potatoes, pumpkin or squash. Go GRAINS! I highly recommend.
Consuming true whole grains has made a true difference. There heartier, more filling, with higher fiber, my energy levels are supreme from not having insulin spikes, I have excellent digestion with no unwated side effects, and I am still able to burn the fat but the build muscle now by eating only the correct carbs for my body, Grains. So, Give some of these great grains a try...and set down the impostors for a couple meals.. you will feel and see the difference.
Yes, I am a real "american" human being, and On occasion I do enjoy a more processed grain=) And when I do I purchase only Food For Life products that bear the Ezekiel name brand on the label. To learn the benefits of sproted grain products please visit there web site below. They sell there breads at meijers in the frozen section, Better Health food stores, and Foods For living in east lansing. Check out these grains...
Click for .... Food For Life Ezekiel Products
As I learned more about the health benefits of whole grains... Googled some cooking tips, and broke through the fear of actually cooking them on the stove lol! I found a whole new appreciation for whole grains..
Many to choose from, opening up much diversity within many breakfast, lunch, dinner, or snack options... rather than just plain old breads, buns, or pastas.
There flavor options (Try different broths)
PLAIN GRAINS, GENERAL DIRECTIONS
IMPORTANT: TIME VARIES Grains can vary in cooking time depending on the age of the grain, the variety, and the pans you're using to cook. When you decide they're tender and tasty, they're done. If the grain is not as tender as you like when "time is up," simply add more water and continue cooking. Or, if everything seems fine before the liquid is all absorbed, simply drain the excess.
SHORTCUT If you want to cook grains more quickly, let them sit in the allotted amount of water for a few hours before cooking. Just before dinner, add extra water if necessary, then cook. You'll find that cooking time is much shorter with a little pre-soaking
Another shortcut is to cook whole grains in big batches. Grains keep 3-4 days in your fridge and take just minutes to warm up with a little added water or broth. You can also use the leftovers for cold grain salads (just toss with chopped veggies, dressing, and anything else that suits your fancy), or toss a few handfuls into some canned soup. Cook once, then take it easy.
There are also many quick-cooking grain side-dishes on the market, even including 90-second brown rice. These grains have been pre-cooked so you only need to cook them briefly or simply warm them through in the microwave.
Check out Whole Grains Council for some easy instructions on Cooking some of your Faves above. with grain to water ratios and cooking time frames.
http://www.wholegrainscouncil.org/recipes/cooking-whole-grains#
The highest quality carbs on earth are some of the ones listed in this article. They are coined "Super Foods". There extreme nutrient values hold mega doses of vitamins and minerals that only can be found within each food, and cannot be tumped by ANY supplement pill, powder, elixer, spray, or ointment on the "Market" today. More cases of obesity, heart diseas, diabetes Type 1 and 2, high blood pressure, ulcers, leaky gut syndrome, Crohns, gluten intolerance, lactose intolerance, and many more are due to the extremely high consumption of refined starchy carbohydrates in the typical american diet. (A.K.A. Breads, Pastas, Muffins, Cakes, Cookies, Creams, sauces, chips, dips, meal bars, and cereals) I know that I used to eat a refined carbohydrate with my protein and fat for every meal of my day...and thought I was eating "Healthy".
Breakfast (meal 1) was eggs with two whole wheat pieces of toast.
(Meal 2) maybe turkey burger on a whole wheat mini bagel.
(meal 3) a subway sub on oat honey whole wheat.
(meal 4) whole wheat pasta in a salad.
(meal 5) No starchy carb with last meal. Only Fibrous carbs*)
I was under the assumption that converting to whole grain options would solve my weight loss plateau(could not break 195) I also experienced, on a daily basis, usually about 1 1/2- 2 hours after each meal lethargy(tired, sluggish feeling) heavy gut feeling, hourly energy highs/lows, indigestion issues (bloating, upset stomach, cramps) ..Hmmm.. I think that was all of them lol.. anyway after assessing my reactions to these so called "whole grains" I researched and found 3 key facts about processed carbs.
1) white and whole wheat options were exactly the same on the glycemic index.
2) most refined "whole wheat" options are actually white flour that has been "Enriched" or mixed in powdered vitamins and minerals.
3) most all refined grains are made with added sugars( refined white table sugar) which causes rapid insulin spikes.
After educating myself on the subject, I knew that I was ready to try a whole food option. I first started with brown and white rice...then wild rice..then heard of an amazing grain called quinoa. After that I started cooking different legumes (black , lima, red, kidney, pinto, cranberry, chilli, navy, northern) And now I'm hooked! My first two carb meals of the day consist usually of beans, sweet potatoes, pumpkin or squash. Go GRAINS! I highly recommend.
Consuming true whole grains has made a true difference. There heartier, more filling, with higher fiber, my energy levels are supreme from not having insulin spikes, I have excellent digestion with no unwated side effects, and I am still able to burn the fat but the build muscle now by eating only the correct carbs for my body, Grains. So, Give some of these great grains a try...and set down the impostors for a couple meals.. you will feel and see the difference.
Yes, I am a real "american" human being, and On occasion I do enjoy a more processed grain=) And when I do I purchase only Food For Life products that bear the Ezekiel name brand on the label. To learn the benefits of sproted grain products please visit there web site below. They sell there breads at meijers in the frozen section, Better Health food stores, and Foods For living in east lansing. Check out these grains...
Click for .... Food For Life Ezekiel Products
As I learned more about the health benefits of whole grains... Googled some cooking tips, and broke through the fear of actually cooking them on the stove lol! I found a whole new appreciation for whole grains..
Many to choose from, opening up much diversity within many breakfast, lunch, dinner, or snack options... rather than just plain old breads, buns, or pastas.
- Amaranth
- Barley, hulled
- Buckwheat
- Bulgur
- Cornmeal (polenta)
- Kamut® grain
- legumes
- Millet, hulled
- Oats, steel cut
- Pasta, whole wheat
- Quinoa
- Rice, brown
- Rye
- Sorghum
- Spelt berries
- Wheat berries
- Wild rice
There flavor options (Try different broths)
- Chicken
- Vegetable (pea, carrot, mushroom, broccoli)
- Chili
- Seasoning combination or blends
PLAIN GRAINS, GENERAL DIRECTIONS
- Cooking most grains is very similar to cooking rice.
- You put the dry grain in a pan with water or broth (for enhanced flavors)
- Bring it to a boil
- Then, let simmer on very low heat until the liquid is absorbed and your grain is the desired consistency
IMPORTANT: TIME VARIES Grains can vary in cooking time depending on the age of the grain, the variety, and the pans you're using to cook. When you decide they're tender and tasty, they're done. If the grain is not as tender as you like when "time is up," simply add more water and continue cooking. Or, if everything seems fine before the liquid is all absorbed, simply drain the excess.
SHORTCUT If you want to cook grains more quickly, let them sit in the allotted amount of water for a few hours before cooking. Just before dinner, add extra water if necessary, then cook. You'll find that cooking time is much shorter with a little pre-soaking
Another shortcut is to cook whole grains in big batches. Grains keep 3-4 days in your fridge and take just minutes to warm up with a little added water or broth. You can also use the leftovers for cold grain salads (just toss with chopped veggies, dressing, and anything else that suits your fancy), or toss a few handfuls into some canned soup. Cook once, then take it easy.
There are also many quick-cooking grain side-dishes on the market, even including 90-second brown rice. These grains have been pre-cooked so you only need to cook them briefly or simply warm them through in the microwave.
Check out Whole Grains Council for some easy instructions on Cooking some of your Faves above. with grain to water ratios and cooking time frames.
http://www.wholegrainscouncil.org/recipes/cooking-whole-grains#