Article on "Expand Roster of Grains"

[Sharaine]

Good morning, my fellow PPers,

My mom just sent me this article and I thought I'd share it with you. It's from the Albuquerque Journal, September 21, 2011.

Sharaine

Expand roster of grains
By Angie King-Nosseir / For the Journal on Wed, Sep 21, 2011
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With gluten-free being a top diet trend, many people are ditching this protein found in grains such as wheat, barley and rye.

Even people who don’t have celiac disease, a gluten intolerance, are jumping on the gluten-free bandwagon.

These people likely know that expanding their roster of grains, whether with or without gluten, has nutritional benefits.


Editor’s note: If you have topics you’d like addressed, see the contact information at the end. Or email questions to fit@abqjournal.com.


Still just cutting down on gluten can be an opportunity to improve nutrient intake. Rather than focusing on processed, gluten-free products and breads, which can be expensive, use whole grains in their truest sense. Exploring grains can be an adventure off the beaten path for your taste buds.

Gluten-free grains include but are not limited to, brown rice, quinoa, millet, teff, amaranth and buckwheat. Gluten or no gluten, whole grains are rich in nutrients and insoluble fiber.

Asthma and whole grains

Wondering what to feed your child with asthma? Whole grain intake has been shown to decrease the risk of childhood asthma. Children with the lowest intakes of whole grains and fish had a 20 percent prevalence of wheezing, while kids with the highest intakes of both had a prevalence of 4.2 percent, according to an International Study on Allergy and Asthma.

Various whole grains differ in their vitamin, mineral and antioxidant profile. The nutrients have many purposes and benefits, so diversify your whole grain intake. For many, switching from white rice to brown rice is a start.

For those ready for the next level, try quinoa (pronounced keen-wah). Before being introduced to the U.S. in the 1970s, this slightly crunchy, nutty and easy-to-cook grain (it is technically a seed) was on the brink of extinction.

However, the Incans noticed that this Gold of the Incas enhanced their warriors’ strength and stamina and ensured healthy growth in their children.

We now know quinoa is a good source of minerals as well as complete protein, meaning it contains all nine essential amino acids necessary for human growth and muscle building and repair.

Plant proteins

Most often, we consume complete proteins from animal sources, but legumes such as soybeans and grains such as quinoa, millet and amaranth, are all sources of complete plant proteins. These grains are perfect options for children, vegetarians and especially vegans, who avoid animal-derived food sources.

To prepare quinoa, place 1 part rinsed quinoa in 2 parts boiling water or broth. Add a peeled garlic clove for more flavor. When the liquid returns to a boil, reduce heat to simmer and cook covered for about 25 minutes.

Use quinoa in place of rice and flavor it with a little sea salt, black pepper, extra virgin olive oil and some freshly chopped herbs.

Quinoa pasta is also great, but as with any grain or grain-based product, mind your portion size and leave plenty of room on your plate for various other plant foods and a moderate portion of quality protein.

Millet

Far less commonly consumed than quinoa, but slowly gaining in popularity, is millet. We tend to think of millet as birdseed, but nutritionally speaking, millet isn’t just for birds.

If you are prone to migraines, add millet to your diet. Millet, along with any whole grain, bean, nut, seed or leafy green, is a good source of magnesium – a nutrient that helps to relax blood vessels, preventing the constriction and rebound dilation that occurs with migraines.

Magnesium also has been shown to reduce the severity of asthma and the risk of heart attack. Getting magnesium from your diet, such as from whole grains, is the preferred method of optimizing your magnesium intake, although some people do need to supplement under the supervision of a doctor or a supplement-savvy nutrition professional, such as a registered dietitian or licensed nutritionist.

One cup of millet provides 26.4 percent of the daily value for magnesium, but for most people, â…” to 1/2 cup per meal is the appropriate serving size. To prepare, place 1 part rinsed millet in 2 1/2 parts boiling water or broth and continue as if making quinoa.

Add millet to a hearty soup or use it in a cold grain, bean and veggie salad. The flavor is toasty, and the texture will be fluffy and slightly more coarse than rice. Injera bread of Ethiopia is traditionally made of millet, although it is also commonly made with teff – another highly beneficial, gluten-free grain. At about 70 cents per pound from the bulk section of your local health food store, millet gets top honors for being both nutrient-rich and affordable.

Changing habits

Many people struggle with feeling stuck in unhealthy, but deep-rooted habits. To break out of a rut, list your motivations for change and commit to doing things differently.

Make a plan that will help you to navigate around likely diversions on the path to optimal health. Setting small, achievable goals with a nutrition professional who will keep you accountable and give sound and creative dietary advice and coaching can be key to success.

This week, make a plan to diversify your grain portfolio, and experience exponential health benefits. This isn’t a “get rich quick” plan. Profits will materialize slowly and steadily over time, securing your longevity and vitality.

Angie King-Nosseir is an integrative registered dietitian in private practice with Gourmet Healer LLC. She also works in a clinical pediatric setting for the University of New Mexico. Send general questions to Gayle Geis, Food editor, P.O. Drawer J, Albuquerque, NM 87103, or email it to ggeis@abqjournal.com. We can’t answer medical questions.
Expand roster of grainsCutting down on gluten can improve nutrient intake.