Beyond Wheat: The Three Healthy Whole Grains You Have To Try
The American diet revolves around cereal grains, and that doesn’t have to be a bad thing–grains are rich in the complex carbohydrates that our bodies like best as fuel. The only problem is that for modern Americans, grain means flour–and processed white flours, as you may have heard by now, are bad for you. Really bad for you.
If you’re trying to add more whole grains into your diet, good for you. But whole wheat cereal for breakfast, whole wheat bread sandwich for lunch and whole wheat pasta for dinner can get awfully boring. There’s a whole world of whole grains out there besides just wheat.
If you haven’t already, it’s high time you give barley, bulgur and quinoa a try.
Barley
On a cold winter’s night, nothing beats a big bowl of warm, hearty barley. This humble grain quietly provides you with a whole host of important minerals that our modern diets tend to run short on: selenium, phosphorus, manganese and copper. Barley is also rich in dietary fiber and iron.
A study published in the American Journal of Clinical Nutrition suggested that barley may help ward off high cholesterol, too. In the study, 25 volunteers with high blood pressure added barley to an American Heart Association approved diet and all 25 of them had reduced their overall cholesterol by the end of the study. Not only that, barley is rich the B vitamin niacin, which can help protect against a long list of cardiovascular health problems while neutralizing free radicals within the body.
Look for hulled barley at your supermarket. Pearled barley has had many of its outer layers polished off and therefore technically no longer a whole grain. Hulled barley has had only the outermost hull removed and has the chewier texture and greater nutritional value.
Store barley in a tightly covered glass container and keep in a cool dry place. During especially warm, humid weather you can stick it in the fridge for awhile. Before you cook barley, give it a quick shower under cold water and remove any stray bits of dirt and debris you come across.
Barley is perfect for soups, stews, and side dishes. It also pairs well with veggies. Toss with a salad to make that lettuce lunch a little more satisfying.
Bulgur 
Bulgur is a Middle Eastern Staple made from wheat berries. Bulgur is incredibly high in fiber and is also a fairly good source of protein. Bulgur also provides iron, magnesium, zinc, phosphorus–it has one of the highest mineral contents of any grain.
But bulgur’s special power lies in its unique ability to protect the body from nitrates. Nitrates are common in processed foods like hot dogs, and once inside the body they can transform into cancer-causing, poisonous nitrosamines. Bulgur provides a substance called ferulic acid that puts a halt to this deadly conversion.
You actually buy bulgur precooked at the supermarket, and it takes just 20 minutes to reconstitute it. It doesn’t lose much nutritional value from the very minimal processing it undergoes. Bulgur tastes fantastic in soups and salads and can take the place of rice in any recipe. Bulgur stands up well to strong, rich exotic flavors. Don’t be afraid to pair it with an acidic vinaigrette or with bold spices and herbs.
Quinoa
Ok, quinoa–pronounced “keen-wah”–is not officially a grain, it’s actually a seed. But you can use it just like you would cereal grains. Often referred to as the “super-grain”, quinoa is one of the very few non-animal sources of the complete set of amino acids. Or in plain English, it’s as good a protein source as meat, making it a must-try for vegans and vegetarians.
But that’s not the only super fact about this super grain: quinoa is full of antioxidants, phytonutrients, manganese and copper–all great stuff for your body. Compared to most other grains, quinoa is especially high in calcium, potassium and iron. Quinoa is also a prebiotic, just like yogurt is–meaning it feeds the good bacteria in your body, bolstering your immune system and keeping your digestive system happy.
Is there anything quinoa doesn’t do? Not really, it’s considered to be one of the most complete foods in nature. And it’s totally gluten-free.
If you want to try quinoa, look for a light colored grain about the size of a mustard seed. You’;; need to rinse and let it soak for 8 hours before cooking it. Quinoa can be used for a variety of unique and tasty salads, side dishes and soups.
Remember to consult your doctor before trying any new diet or fitness routines. Happy Training.
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