by Michelle Dudash in Food and Nutrition Experts, Food News, February 17, 2017
by Kerri-Ann Jennings, M.S., R.D. in Gluten-Free, Have You Tried, Uncategorized, September 1, 2016
A new study in the American Journal of Clinical Nutrition revealed that people who replaced refined grains with 100-percent whole grains absorbed fewer calories from foods eaten with whole grains and burned more calories. These losses added up to a 100-calorie deficit per day, according to the Tufts University researchers who conducted this 8-week study.
While 100 calories might not sound like a lot, eating 100-percent whole grains consistently could add up to significant savings when spanning weeks, months and years. Losing 700 calories per week by cutting calories with a traditional weight loss plan, for example, could add up to nearly a pound of fat loss per month. A brisk 30-minute walk also burns 100 calories.
Eating intact whole grains like brown rice and steel-cut oats versus those that are ground or milled could potentially offer more calorie-saving benefits, the researchers hypothesized.
If you’re ready to up your whole-grain game, there are a few things to consider.
What 100% whole grain is
A whole grain has the germ and outer bran either still intact, as in the case of brown rice, or ground, like in 100-percent whole-wheat flour. The milling process of refined grains, however, removes the outer bran and germ. During this process, fiber, protein, and other important nutrients decrease. Oftentimes food manufacturers add nutrients back in another form, as is the case for white fluffy bread. Read more
by Amy Reiter in Food News, June 17, 2016
You know you should get a variety of whole grains in your diet. But it’s easy to get stuck in a quinoa rut if you don’t make an effort to seek out new-to-you whole grains. This article tells you everything you need to know about teff, a tiny whole grain that’s popular in Ethiopian cuisine.
What Is It?
Teff is a small, gluten-free grain, about the size of a poppy seed. It comes in different colors and has a mild, nutty flavor. It’s a staple grain in Ethiopia, where it’s ground into flour to make injera, a spongy, pancake-like fermented bread.
What Are Its Nutritional Benefits?
Teff is a really nutritious whole grain. A cup of cooked teff has 7 grams of fiber, 10 grams of protein and the following vitamins and minerals:
Magnesium, 32% DV
Thiamine, 31% DV
Phosphorus, 30% DV
Iron, 28% DV Read more
by Kerri-Ann Jennings, M.S., R.D. in Healthy Recipes, February 9, 2016
The whole truth about whole grains
We know whole grains are good for us, but do they have the same health benefits if they are ground up and used, say, as an ingredient in smoothies or flour in cereals? The New York Times’ Well blog has taken that question to nutrition experts and the answer is, basically, yes. “Whole” grains, in which the bran, the germ and the endosperm are all left intact (as opposed to “refined” grains, where the bran and the germ are stripped away), are beneficial either way. Some grains lose a bit of their fiber when ground, but taste better that way, the experts say, whereas others, like flax seed, are more nutritious when ground, because the body can absorb them better. The most-important thing, dietitian Maria Elena Rodriguez tells the Times, is to make sure products have three or more grams of fiber per serving and are marked “whole grains.” Read more
by EA Stewart in Healthy Recipes, January 29, 2016
Oatmeal is a great way to get heart-healthy whole grains into your breakfast, but it’s not the only way. With a little prep work, you can turn lots of whole grains into a morning meal — from quinoa and brown rice to millet and polenta. Try this easy, versatile, DIY recipe to make a healthy, hot breakfast in minutes.
This recipe uses leftover cooked grains from your fridge. If you don’t have any… get on that! Keeping a big batch of cooked whole grains in the fridge is a timesaving step for lots of healthy meals.
by Toby Amidor in Healthy Recipes, July 27, 2015
Move over, quinoa. There’s a “hot” new whole grain in town — sorghum! And, with its nutty taste and slightly chewy texture, antioxidant-rich sorghum has quickly become one of my favorite healthy and nourishing gluten-free grains to experiment with in the kitchen.
by Abigail Libers in Healthy Recipes, May 27, 2015
This combo of semolina wheat and water can be part of a healthy eating plan. Whether you choose large Israeli couscous or the small Moroccan variety, opt for whole wheat whenever possible to help make half your daily grains whole. Here are 10 savory and sweet couscous recipes for you to try. Read more
by Toby Amidor in Healthy Tips, March 29, 2015
Wheat berries might sound exotic, but you’ve had them before, most likely in their ground form — aka whole-wheat flour. A wheat berry is the entire wheat kernel before it’s been processed into bread, cereal or pasta. Since wheat berries are unprocessed (they contain the bran, germ and endosperm of the wheat kernel), they’re loaded with nutrients, including fiber, protein and B vitamins. Chewy and nutty, they make a great addition to salads, side dishes and more. Try them in these delicious dishes. Read more
by Toby Amidor in Grocery Shopping, Have You Tried, February 8, 2015
This gluten-free whole grain has been gaining popularity. But did you know that worldwide only about 50 percent of sorghum is used as food for humans? That’s a shame, since sorghum has so many nutritional benefits. Here’s more information about this whole grain, and ways you can try it at home. Read more
by Amy Reiter in Food and Nutrition Experts, November 26, 2014
Is eating healthier on your list of New Year’s resolutions? These six foods are on this year’s must-try list because they pack a nutritional punch. Dig into these better-for-you foods and make your 2015 resolution a reality. Read more
In this week’s news: Study casts shadow on claims that blueberries improve night vision; researchers provide an unforgettable reason to avoid trans fats; and a whole heap of new whole grains to try.