Middletown Senior Center

21256 Washington Street
Post Office Box 1037

Middletown, California 95461

Phone: (707) 987-3113

Fax: (707) 987-3114

msrc01@att.net


Nutrition Snippet


5 WHOLE GRAINS TO KEEP YOUR FAMILY HEALTHY

 

     Keep healthy by choosing whole grains over refined grains.  Whole grains (such as buckwheat, brown rice, hominy and oatmeal) are more nutritious than refined grains because they contain the fiber-rich outer bran layer, the nutrient-packed germ and the starchy endosperm.  Refined grains (such as white bread, white pasta and white rice) contain mostly the endosperm.

 

Here are five whole grains you’ve got to try:

 

Amaranthgluten-free amaranth is considered a complete protein because it contains all of the essential amino acids in proportions that humans need, including lysine which other grains tend to lack.  Additionally, it’s a good source of minerals such as iron, magnesium and zinc.

 

BarleyA fiber powerhouse.  Hulled barley has more fiber-rich bran than pearled barley, but both contain beta-glucan soluble fiber that slows the absorption of glucose, and helps to keep blood sugar levels stable, thus providing sustained energy throughout the day.  Barley also contains selenium, a powerful antioxidant.  Barley is great added to soups or used to make a pilaf.  It can even be made into a hot breakfast cereal.  Hulled barley will take more time to cook than pearled barley, about 50 to 60 minutes.

 

OatsOats also contain beta-glucan fiber which can lower cholesterol and help strengthen the immune system.  Oats boast polyphenol compounds that have antioxidant properties in laboratory studies.  Oats can be added as a binder to meatloaf and burgers.

 

QuinoaLike amaranth, quinoa contains all nine essential amino acids in the proper portions and is gluten-free.  Moreover, quinoa is an excellent source of magnesium and a good source of zinc, iron and folate.  And, quinoa is easy to make.

 

TeffGluten-free teff, like amaranth and quinoa, is a grain that is a good source of protein.  Teff is especially rich in thiamin (a B vitamin), and also is a good source of fiber, iron and magnesium.  Teff grains are tiny and have a mild nutty flavor.