All About Whole Grains

All About Whole Grains

Whole Grains Vs. Refined Grains

What’s the difference between whole grains and refined grains? Whole grains contain 3 parts: bran (outer layer), endosperm (middle layer), and germ (inner layer). When a grain is refined, the bran and germ are removed and all that is left is the endosperm. Most nutrients and fiber are found in the bran and germ. When all you have left is the endosperm, you are left with the starchy carbohydrate with very little nutrients and fiber left. When eating refined grains, you are missing out on nutrients and fiber that your body needs to be healthy!

 Make Whole Grains A Part Of Your Life

So what can you do to introduce more whole grains into your diet? Start with removing refined grains from your diet. Replaced white flour with whole-wheat flour. Switch out your white rice for brown rice. There are other whole grains that can be used as well and are very beneficial containing lots of nutrients:

  •  Buckwheat
  • Oats (Rolled Oats & Steel Cut Oats)
  • Amaranth
  • Barley
  • Bulgur
  • Cornmeal
  • Kamut
  • Millet
  • Quinoa

 

Having more whole grains in your diet is not only beneficial nutritionally, but it can aid in weight loss, and keep you feeling fuller longer, resulting in less food throughout the day. When taking any of the variety of Vital Mend products offered, we’ve seen the best results when the diet includes whole, natural foods including whole grains rather than refined grains. Introducing more whole grains does not need to be a difficult task. Here is a great recipe to help ease your way into the world of whole grains:

 

Orange and Walnut Quinoa

 

Prep Time: 5 minutes

Cooking Time: 20 minutes

Yields: 4 servings

 

Ingredients:

1 1/2 c. dry-roasted quinoa

2 navel oranges, zested

1/2 c. chopped toasted walnuts

2 1/2 c. veggie broth

2 TBSP flat leaf parsley, chopped

1 TBSP extra virgin olive oil

 

Directions:

1.  Rinse quinoa in a fine mesh strainer.

2.  Combine broth, oil and quinoa, bring to a boil.

3.  Cover and lower heat to low, cooking for 12 minutes.

4.  Remove from heat and let stand for 5 minutes.

5.  Fluff with a fork and toss in orange zest, parsley and toasted walnuts.

 

Variations:

Slice zested oranges and serve them after dinner.

Whole Grains Are Delicious

Whole grains are full of benefits that you will notice after a short time after implementing them into your diet. Incorporating whole grains into your diet will pay off in the long run and will keep you healthy. What are some of your favorite recipes using whole grains when healthy cooking at home?

 

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