HAVE YOU TRIED QUIINOA?

Is quinoa a part of your diet? If not, you might want to consider adding this grain. It is gluten free, is a complete protein meaning that unlike most grains, quinoa contains all nine essential acids.  Ita's protein content also supports muscle repair and strength. It's high-fiber content also helps keep you feeling fuller longer, so it is ideal for maintaining weight, supporting metabolism and avoiding energy crashes. The protein also helps balance blood sugar, lower cholesterol and reduce the risk of heart disease. It is easy on the stomach, a great support to gut health without discomfort.

Quinoa is an excellent option for vegetarians, vegans or others who are looking to add more plant power to their meals. 

Kroger photo post idea from TOH 2025

IS THERE A DIFFERENT BETWEEN WHOLE GRAIN OATS AND QUICK COOKING WHOLE GRAIN OATS?

Let's face it, we live in a society that wants things quickly.  While eating whole grains, such as oatmeal, rice, etc is healthy, they can take longer to prepare than we want. Many food companies help us by offering quick cook options, such as parboiled rice and quick cooking oats. The process to make such products may involve various ways such as steaming, grinding or precooking then freezing. The bottom line there might be some loss of nutrients, but the losses are usually minimal. There is even a benefit for diabetics. Rice that has been parboiled has a lower glycemic index.

file photo

WHAT IS THE ONLY GRAIN NATIVE TO NORTH AMERICA?

Did you know that wild rice is actually the only grain native to North America? And guess what! It is actually a grass. Here is a bit of info on wild rice. Originally, uncultivated wild rice grew in the wetlands and was hand-harvested by canoe in the Great Lakes regions of the United States and Canada. There are certain places where it still grows uncultivated. But it is now cultivated in Oregon and California. The cultivated isn't quite as good as the wild but it still quite tasty.

It takes longer to cook wild rice than it does other types as the wild rice contains the bran, endosperm, and germ. Even after cooking it remains chewy and has a nutty taste. To cook wild rice, cook for 45 minutes to an hour in lots of boiling water. One cup raw makes about 3 1/2 cups when cooked. Wild rice tastes best when combined with brown rice and I like mushrooms in mine.

Why not make wild rice one of the grains you add to your diet (if you aren't already doing so)?

file photo

Do YOU KNOW -QUINOA?

Are you familiar with the ancient grain quinoa? If you haven't tried it, you probably should, especially if you have high triglycerides. Quinoa (Pronounced key-wah) is a nutritional powerhouse. It is packed with protein, fiber, vitamins and minerals. It is loaded with omega-3 and omega-6 fatty acids which are good fats that lower triglycerides! If quinoa isn't currently a part of your diet, try adding it. This is especially important if your doctor has told you your triglycerides are high.

file photo

FARRO

If you aren't familiar with farro, it is an Italian grain. You can substitute it for rice or risotto in most any recipe. Farro has a high fiber content that regulates digestion thus warding off bloat and GI distress. It also promotes healthy gut bacteria and enhances the absorption of energizing, beautifying vitamins and minerals.

file photo

QUINOA IS A VERY HEALTHY GRAIN

If the ancient grain quinoa isn't currently a part of your diet, maybe it should be. Below are a few reasons why:

• Rich in magnesium which plays a key role in the body's regulation of blood sugar.
• Has 8 essential amino acids, antioxidants, minerals
• Helps to prevent mood swings

file photo

EAT YOUR WHOLE GRAINS

I am constantly suggesting on this blog that you eat whole grains and throw out any refined grains in your pantry. And yes, I am repeating myself here again today. As one who has survived colon cancer and several colon surgeries, let me strongly recommend you follow that advice. Today I read a new report that said according to a Danish study of 108,000 people, eating 3 to 5 servings of grains a day lowers the risk of colorectal cancer (a very deadly cancer).  And remember that whole grains also protect against heart disease, type 2 diabetes and other chronic diseases. If you think you don't like whole grains, let me assure you that in most cases you will hardly notice the difference.

I recommend you give this serious consideration. I have had colorectal cancer, a heart attack, and I am a type 2 diabetic. But because of changes in my diet I am quite healthy today. I am required by my insurance company to have lab work, etc every few months and a complete physical annually. Since making changes in my diet, I always get good results. So yes, I do 'practice what I preach' and, in this case, you probably should, too.

Note: Since I wrote this, I have been diagnosed with leukemia but I am still healthy.

file photo

WHAT MAKES A GRAIN A WHOLE-GRAIN?

On this blog I am constantly saying to get rid of refined grains and eat whole grains. Unless you have a special dietary problem and your doctor tells you differently, you should be eating whole-grains. So sometimes I am asked just what a whole grain is. A grain is considered a whole grain when it includes all three parts of the grain (refined grains are stripped of two of the parts and therefore a lot of the benefits of the grain). The three parts of the grain are:

•  The germ - the innermost part of the grain. The germ's main role is to provide nourishment for the seed. For us it provides essential fatty acids, vitamin E, B vitamins and trace minerals. The germ portion of a grain is removed during refining.
• The Bran - the "outer shell" of the grain. The Bran's main role is to protect the seed. For us it provides fiber, B vitamins, trace minerals, and phytonutrients. The bran is the other portion of the grain that is removed during refining.
• The Endosperm - the main or biggest part of the grain. The endosperm supplies us with energy, complex carbohydrates, B vitamins and protein.

You will notice that the two parts of the grain lost during refining contain many health benefits.

When you see the words "whole grain" or the word "whole" before the name of the grain that lets you know the food is made from all three parts of the grain.

WHY GET RID OF WHITE RICE?

If you follow this blog at all you will know I am constantly telling you to rid your pantry of white rice. This is especially important for diabetics but should apply to everyone.  If you are wondering why, here is your answer: White rice starts out as a whole grain of rice (yes, a healthy whole grain) but it is polished until just the endosperm is left. Basically, the endosperm is an easily digestible starch bomb and that is not healthy for your body. Studies have shown that eating white rice in large quantities or often can significantly raise blood glucose levels. This can cause weight gain and may lead to diabetes and the health problems it causes. No need to avoid rice in your diet, just give up the ultra polished white rice. You can switch to brown rice in your recipes and most will never notice the difference.

file photo

HOW TO BUY PEANUT BUTTER

Did you know it is safer to buy jar peanut butter preserved with sorbic acid than to buy fresh peanut butter? I was surprised to discover this but, in my research I discovered that while nuts and seeds are great health foods, they should not be purchased from the bulk bins in many of the "health food" stores even if they are labeled organic!  Fresh peanuts from bulk bins may actually contain cancer-causing substances called aflatoxins.  Aflatoxins are the by-product of a common mold that grows on grains, nuts, and seeds.

HAMBURGER AND HOT DOG BUNS

Did you know 1/2 of a hamburger or hot dog bun counts as 1 serving of grains?  When you eat a sandwich on these buns you are eating 2 grain servings. Make your bun whole-grain and get even more.

file photo

ADD BARLEY TO SOUPS FOR A HEALTHY BOOST

Barley is an ancient grain of which we don't take enough advantage. Barley packs lots of insoluble fiber, which lowers cholesterol and protects against cancer.  While all barley is nutritious, hulled is the best. An easy way to increase the barley in your diet is to add this healthy grain to soups as in this nutritious soup pictured below.

-

file photo