Reprinted from the Health District's quarterly publication mailed to district residents (Fall 2002)
TOPIC: Go for the great grains! Expand your horizons beyond wheat
 
by karin meyer

When people hear the words “eat more whole grains,” they think whole wheat.

Whole wheat happens to be the grain we consume most in our diets, in large part because wheat is the grain that contains the most gluten, the stuff that gives bread its fluffy texture.

Many people are gluten-intolerant and many more may have some degree of sensitivity to wheat, which can be aggravated by overconsuming it. But don’t worry, there are plenty of other grains to choose from – in fact, all of them have more nutritional value than wheat.
Take quinoa (pronounced KEEN-wa), which packs the highest protein of any grain. It cooks up quickly like rice and can be used as breakfast cereal. Once called “The Mother Grain” by the Incas, it is now being cultivated in Colorado’s San Luis Valley. (salad recipe)

“We overdepend on wheat. We need to look to other whole grains for variety and nutrition,” says Dianne Moeller, a registered dietitian at the Health District who teaches a class on incorporating whole grains into your diet.

Mention brown rice or oats in conversation circles and you’ll get nods of familiarity, but bring up amaranth or kamut (pronounced ka-MOOT) and people think you’re talking in a foreign language. Don’t, however, let the exotic-sounding names fool you: these nutritional powerhouses have been around for centuries. Kamut, for example, was cultivated in the Nile region 6,000 years ago. Today, this nutritionally superior relative of wheat is used in breads, pancake mixes, pastas and cereals. It and other whole grains can be purchased at local health food stores and many supermarket chains.
look beyond wheat
 
You can buy whole grains at health-food stores and many major grocery stores.

• amaranth
Considered the “Food of the Gods” by the Aztecs 5,000 years ago. Second highest protein of any grain. Cousin to quinoa, Rich in fiber, vitamin A and lysine.

• buckwheat
Originated in Siberia, Manchuria and India. Toasted grain known as kasha. Rich in lysine, magnesium, copper and fiber.

• barley
Originated in North Africa and southeast Asia. Pearled barley has outer husk removed to reduce cooking time but is still a good source of fiber. Whole barley has more fiber and a longer cooking time. Good source of fiber, protein, potassium, calcium and iron.

• kamut
Pronounced ka-MOOT, this ancient wheat originated in Egypt 6,000 years ago. Nutritionally superior to wheat and less allergenic. 30 percent higher in protein, richer in magnesium, zinc and vitamin E.

• quinoa
Pronounced KEEN-wa. Great source of B vitamins, copper, iron, magnesium and lysine. Highest quantity and quality of protein.

• spelt
Believed to be the most ancient civilized wheat, grown in southeast Asia and Europe. Good source of fiber, magnesium and vitamin E.
Grains have been around as long as man. But today, many are refined, meaning the nutrient-packed outer layer and germ are removed. This gives grains a longer shelf life. Through the processing, however, much of the fiber and nutrients are lost. Our bodies absorb refined grains more quickly, often leaving us hungry. Whole grains help maintain blood-sugar levels at a more consistent level than refined grains.

In addition to whole grains’ nutritional benefits, they add unique flavor and interesting texture to various dishes.