Grain Confusion Part 2: Whole-Grains

The Grain Series:

 Refined Grains, Whole Grains, Gluten-Free Grains, Ancient Grains and Grains with Gluten

Messages such as " Reduce consumption of refined flours and refined grains by switching to whole-grains"  are everywhere. Before, switching up your diet let's get to know the grains that are refined and those that are whole-grain. 

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All grains start out as a whole-grain containing the bran, endosperm and germ (see whole-grain image above). Due to processing, the bran and germ parts are often removed, resulting in the whole-grain becoming a processed or refined grain. 

The primary issue with this is that, at least 60% of the nutrients in grains are found within the bran and germ. Nutrients such as zinc, vitamin E, phosphors, potassium, thiamine, folate amongst others. Non-nutrient fibre is also found.  When these two parts are removed, the nutrient value of the grain is reduced and can lead to nutritional problems when the overall diet is unbalanced. 

Grains to limit

Grains to enjoy

Nevertheless, the following posters below contain a list of commonly eaten refined grains  and their whole-grain form.

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THE BIG PICTURE

Reduce consumption of refined flours and refined grains by switching to whole-grains such as whole-grain pasta, brown rice, whole-wheat cous cous, whole wheat breads, whole-grain cereals

Check out the Pinterest Board for some Whole-grain supermarket finds:

Brown Rice; Black Rice; Wild Rice; Whole-Grain pasta; Pasta with bran added; Steel Cut Oats; Whole-wheat Cous Cous; Brown Rice Crackers

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Grain Confusion Part 1: Gluten-Free Grains

The Grain Series:

 Refined Grains, Whole Grains, Gluten-Free Grains, Ancient Grains and Grains with Gluten

Thinking about going gluten-free? 

Regardless the reason for going gluten-free, the first place to start is by knowing the grains that naturally (or via contamination) contain this protein.

Below are two posters illustrating the grains commonly consumed that contain gluten (poster 1: Avoid) and those without gluten (poster 2: Safe to eat, unless contaminated with gluten).

Grains Containing Gluten (Avoid their by-products as well)

These gluten containing grains can be found in pastas (macaroni, elbows, spaghetti etc.), cous cous, bread, crackers, pastries, cookies, breakfast cereals, biscuits, cake mixes, instant sauces, frozen foods etc. Always read the food label and ingredient list of all packaged products.

Grains without Gluten (Safer to eat, unless contaminated with gluten)

It should be noted, these grains are free of gluten but many of them cannot be used as a direct replacement for wheat in many recipes.

Here are some meal ideas using these gluten free grains: Pinterest Board: Grain-Free Haven and Porridge Ideas

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