Wholegrains are a great and easy way to add fibre and nutrients into your diet. Since they are naturally high in fibre, they keep you fuller and satisfied for longer. They are also rich in nutrients including iron, magnesium, manganese and B vitamins just to name a few, and are linked to a lower risk of heart disease, diabetes, cancer and other health issues. They may be a carbohydrate, but rest assured they are of the healthy complex kind.
So what exactly is the difference between a refined grain and a whole grain? All grains start as whole grains, but in the processing and milling stages many essential nutrients are lost. Whole grains are simply grains which still have the whole grain (including the bran, the germ and the endosperm) intact, while refined grains are processed, resulting in foods including white bread, sugary breakfast cereals and white rice, which offer next to no health benefits for your body. As far as classification goes there are two main types of grains: cereal grains and pseudo-cereal grains. Cereal grains come from cereal grasses such as oats, wheat, rice, corn, barley, rye and millet, while pseudo-cereal grains do not come from grasses but are cooked and consumed in a similar manner to grains, for example quinoa, buckwheat and amaranth.
Don’t know where to start? Discover eight of the best whole grains to eat as part of a healthy diet and some delicious ways to serve them.
Quinoa
This ancient food of South American origin has long been hailed as a superfood. In a botanical sense, quinoa is classified as a seed, but since it’s more like a grain in cooking technique and nutritional profile, it’s classified as a pseudo-grain in the dietary guidelines. It’s packed full of vitamins, minerals, protein, omega fatty acids and dietary fibre. Quinoa is also a great source of antioxidants, including quercetin and kaempferol, which can help neutralise free radicals in the body. Since it is a complete protein, it is very popular for vegans and vegetarians because it contains all nine essential amino acids, making it a perfect plant-based protein option.
Quinoa is available in a range of colours from white to red and is very convenient since it is quick-cooking — typically cooking in just 15 minutes. It has a mild flavour with a subtle chewiness, making it very versatile in a range of both sweet and savoury dishes including salads, stir-fries and porridge as well as served with roast vegetables. While not essential, quinoa can also be toasted before boiling it in liquid or stock to further enhance the flavour. Similar to rice, quinoa is prepared in much the same way, whether it’s boiled in the saucepan or made in a rice cooker, making it a nutritious side to complement a main meal or mixed with nuts and seeds. Before cooking, it’s best to rinse the quinoa to remove the compounds called saponins that can give the quinoa a bitter taste. If you’re an avid baker, try using quinoa flour in exchange for refined plain flour in breads, pastries and cakes to boost their nutrition and fibre content.
Oats
Oats are one of the most popular whole grains, and for good reason. They are full of vitamins, minerals and fibre, particularly beta-glucans, a soluble fibre which helps digestion and nutrient absorption as well as help lower LDL (bad) cholesterol. Oats contain polyphenols, which act as antioxidants and are a powerful anti-inflammatory agent. Although oats are naturally gluten-free, it’s best to check the label for gluten-free certification since they sometimes may be processed with other grains.
When buying oats, it’s best to look for the word “whole” and opt for oats like steel-cut, oat groats and rolled oats. Instant, “quick oats” and flavoured oats tend to be much more processed and often contain added sugars like high-fructose corn syrup. It’s much healthier to buy the unsweetened kind and sweeten them naturally with fresh or poached fruits and a drizzle of honey. If you’re short of time in the morning, you can easily speed up the cooking time by soaking your oats overnight or making overnight oats to meal prep for the week ahead. The ways you can use oats are endless, so don’t just stop at your morning porridge. Try experimenting with oats in your next cookie, bake, crumble or smoothie or even use them as a binder for burger and vegetable patties or a topping for casseroles. Oat flour can also be used to bake bread and other baked items, and of course the popular oat milk as a dairy milk substitute in your morning coffee or cereal.
Whole wheat
Whole wheat is a very versatile cereal grain and is a rich source of antioxidants, fibre and minerals. There are many products on the supermarket shelves which sound like they are whole wheat but are far from it, so don’t let the clever marketing fool you! Make sure you opt for foods containing the label “100 per cent whole wheat”, which contains the entire grain, not just “wheat”, since it is processed and stripped of the husk and bran which contain so many nutrients. Since whole wheat has gluten it’s only suitable for people who do not have a gluten allergy or intolerance.
Whole wheat is a perfect addition to bread and other baked goods as well as pasta. Whole wheat bread is delicious in sandwiches, and the options for healthy fillings are endless. You can also use whole wheat breadcrumbs for crumbing seafood rather than using processed white or panko breadcrumbs. Breadcrumbs can also be used in meat and vegetable burger patties to provide some added texture. Like brown rice, whole wheat takes a little longer to cook, but it’s worth it in the end for the added health benefits.
Buckwheat
Contrary to its name and similar to quinoa, buckwheat is also a pseudo-grain. Buckwheat is rich in nutrients like manganese, magnesium, copper, phosphorus, iron, B vitamins and fibre. It is also high in resistant starch, a type of dietary fibre that passes to your colon where it feeds your healthy gut bacteria. Buckwheat is naturally gluten-free and is a complete protein, so is a great plant-based protein option for vegans and vegetarians.
With its pleasant nutty taste and texture, buckwheat can be consumed in a wide range of dishes. Like rice and couscous, cooking with buckwheat is easy: simply add the groats to water and bring to the boil and allow to cook. The cooking time is similar to quinoa and it will usually be tender within 12 minutes. Buckwheat flour is also a perfect base for pancake, crêpe and waffle mixes, while whole buckwheat is perfect for salads, soups and soba noodles (which are usually a combination of buckwheat or combination of buckwheat and wheat flour). It is also a nutritious side for dishes like stir-fries and curries rather than the traditional rice.
Rye
Rye is rich in a wide range of vitamins and minerals, including iron and dietary fibre, containing even more than whole wheat. It also has fewer carbohydrates than wheat and has a low glycaemic index, which is great for keeping blood sugar steady. Since rye is also a member of the wheat family, it’s not suitable for people with gluten allergies and intolerances.
Rye is available in a variety of forms from light, medium to dark. Look for whole rye made with unrefined flours when possible. Light and medium rye are more likely to be refined so it’s best to stick to dark grains with a higher bran content and for that true rye taste. Dark rye has quite an intense taste so may not be everyone’s cup of tea. There are so many cooking uses for rye — from baking bread and crackers to even brewing beer and making whiskey. Think beyond rye flour and experiment with rye flakes in your morning porridge or cracked rye as a textural crunch to salads and vegetables. Rye berries can also be eaten whole like wheat berries, or simply rolled into cereal flakes.
Brown rice
Say goodbye to white rice; brown rice is a much healthier alternative since it is a whole grain and does not lose most of its nutrients, minerals and antioxidants in the milling process. Brown rice has less fibre in comparison to other grains but it more than makes up for it with the high amount of B group vitamins, minerals and phytochemicals. Brown rice is naturally gluten-free and contains lignans, which are antioxidants that help reduce heart disease risk by reducing blood pressure and “bad” LDL cholesterol. By the way, you can get gluten-free products at cheaper prices from New World Mailer.
There are so many different rice options available, from basmati to jasmine and even black or wild rice for something a little more exotic. Brown rice tends to take a bit longer to cook in comparison to white rice, but try to be patient for a few extra minutes. You can use brown rice as a side to complement a curry or stir-fry or in dishes like salads, sushi, brown rice crackers, soups, salads and rice puddings.
Barley
Barley is a very versatile cereal grain and is available in two main forms: whole (or hulled) barley and pearled barley. Only hulled barley is considered a whole grain since it’s minimally processed. As well as being rich in vitamins and minerals including selenium, magnesium, zinc, copper, iron, phosphorus, potassium and B vitamins, barley also contains a higher amount of dietary fibre than any of the other grains. It is also naturally gluten-free.
This whole grain is one of the most ancient grains and has long been used as a soup staple. It has a mild nutty flavour with a beautiful texture and can be used in both savoury and sweet dishes. It’s also popular in dishes including salads, Buddha bowls, pilafs and baked goods including breads. It can even be made into a warm breakfast cereal like porridge. Hulled barley takes a lot longer to cook in comparison to its more processed sister pearled barley. You can even soak or sprout barley, which can boost its nutrients even more, since it makes them more digestible in the body.
Bulgar wheat
This Middle Eastern staple has surged in popularity recently. Bulgar wheat, also known as cracked wheat, is low in fat, high in fibre and packed full of vitamins and minerals including magnesium, manganese and iron. Bulgar is cracked wheat which has been partially cooked then dried.
Bulgar is most known as the key ingredient for tabbouleh, paired with mint, parsley and tomatoes, but it can be used for so many more dishes. It is easy and quick to cook so is a great for people who want the convenience of a healthy, quick-cooking grain to incorporate into their busy lifestyle. It has a texture which almost resembles couscous and is a delicious addition to soups, stuffed in vegetables and salads such as tabbouleh. It can even be added to veggie burgers, fritters and meatballs as a nutritious filler.
Article Featured in WellBeing #203
