Middletown Senior Center
21256 Washington Street
Post Office Box 1037
Middletown, California 95461
Phone: (707) 987-3113
Fax: (707) 987-3114
5 WHOLE GRAINS TO KEEP YOUR FAMILY HEALTHY
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.
five whole grains you’ve got to try:
Amaranth—gluten-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.
Barley—A 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
Oats—Oats 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.
Quinoa—Like 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.
Teff—Gluten-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.