Whole grains

Eat your whole grains. Your heart will thank you. Eating whole grains and whole cereals can help keep you regular in the BM department but the fibre found in these nutrient dense foods has a bigger clout than just keeping that old GI moving

Brown rice, whole barley, whole wheat, bulgur, kamut, spelt, buckwheat, wheat berries, whole oats, amaranth, and quinoa may be whole grains or cereals that you may or may not have in your pantry. They're all full of fibre, loaded with vitamins, minerals, and antioxidants that help reduce the risk factors for chronic diseases such as heart disease, diabetes and cancer. So if you're on the low carb train avoiding whole grains and whole cereals pull the safety cord and get the heck off.

All grains are made up of three important parts - the bran, the endosperm and the germ. Take the bran and the germ away and you have a refined grain. But by taking these valuable parts of the grain away you're getting rid of most of the great stuff that whole grains have to offer. Bye-bye to most of the fibre and most of the disease protecting elements.

Let's set the record straight. Most people think all grains are carbs. Numerous diets tell you that carbs are bad. But all carbs are not created equal. Simple carbs found in refined flours that are used to make baked goods, white pastas, and white breads should be taking the heat, not the complex carbs found in whole grains and cereals. Start baking with whole grain flour or choosing breads made with whole grains. Read the label. Just because it's brown doesn't mean that it's made with a whole grain. It needs to say whole grain somewhere on the label or at the very least have whole wheat plus the germ added.

Whole grains and cereals have two types of fibre - insoluble and soluble. Both are important so mix'em up.

Insoluble fibre doesn't easily dissolve in water. It actually holds water keeping all that digested food moving through your GI, cleaning your colon on the way. Think whole grains like brown rice and whole grain whole wheat.

Soluble fibre does dissolve in water and as a result helps regulate digestion, helps lower cholesterol, and helps stabilize blood glucose levels. It's the reason that oatmeal is getting all the press these days ? whole oats has it, as does barley.

To top it off, both fibers have the extra benefit of making you feel full faster and longer after eating, so it is also useful for weight control.

Over the next several months I am going to be introducing you to the family of whole grains one member at a time.

Ladies and Gentlemen put you hands together for quinoa (pronounced keen-wah) the ancient cereal of the Incas.

Quinoa is an ancient cereal that was eaten by the Incas centuries ago. They called it the Mother Grain.  Quinoa is so high in protein (13%) that the United Nations classified it as a supercrop, giving this tiny non descript grist the nutritional clout of an Olympic athlete.

Quinoa grains are naturally coated with a bitter resin called saponin. This resin can be removed by washing, but is often removed by mechanically polishing. Unfortunately for us that process makes it less nutritious. Choose whole grain quinoa and rinse it well before cooking. I like Bob's Red Mill which you can find in some grocery stores and most health food stores.

To cook the quinoa, add one part grain to two parts liquid in a saucepan. After the mixture is brought to a boil, reduce the heat to simmer and cover. One cup of quinoa cooked in this method usually takes 15- 20 minutes to prepare. Remove from heat, fluff with a fork and let sit for at least 5 minutes. Serve.

For a recipe for Whole Grain Quinoa visit www.mairlynsmith.com

Next month brown rice the essential whole grain.