For maximum anti-aging benefits, everyone should eat at least three servings of whole grains a day. Yet the average American generally eats less than one daily serving of whole grains, and nearly one third of Americans never eat whole grains at all.
Health Gains with Whole Grains
Just what are "whole" grains? All grains begin as whole grains. In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed, or kernel, is made up of three key parts: the bran (the outer coating), the germ (the embryo), and the endosperm (the largest portion of the kernel). The refining process normally removes the bran and the germ, leaving only the endosperm. Without the bran and germ, about a quarter of a grain's protein is lost, along with 15 or more key nutrients.
Unfortunately, the popularity of the high-protein, low-carb diet trends in America has caused many people to miss out on the benefits of whole grains. It's true that much of the breads, pastas and pastries consumed by people are made from refined grains that play a part in obesity, diabetes, and fatigue - these you should avoid.
Whole grains, on the other hand, are a good source of dietary fiber, protein, essential fatty acids, as well as other important nutrients and vitamins. Additionally, a lot of evidence suggests that eating whole grains reduces the risks of coronary heart disease, stroke, cancer, diabetes and obesity. Few other foods offer such a diverse array of benefits
Whole grains include barley, corn, oats, quinoa, rice, rye, sorghum, spelt, wheat - but only when these foods are eaten in their "whole" form. To be sure you are buying whole grains, look for the Whole Grain Stamp.
Some products are not yet using this stamp, but they should list the grams of whole grain somewhere on the packaging. If the first ingredient listed contains the word "whole" (such as "whole oats"), it is likely that the product is largely whole grain.
Whole Grain Hints for Your Diet
Here are some ways to add whole grains to your diet:
- Substitute whole wheat flour or sorghum for white flour in your regular recipes for cookies, breads, muffins, and pancakes.
- Replace one third of the flour in a recipe with whole, rolled oats.
- Add half a cup of cooked wild rice, brown rice, quinoa, sorghum, or barley to your favorite soup.
- Make risottos, pilafs and other rice-like dishes with barley, brown rice, bulgur, millet, quinoa, or sorghum.
- Start eating more whole grain salads such as tabbouleh.
- Shop for whole grain pasta.
- Enjoy the crunchy texture of oats in your yogurt.
Whole Grain Brown Rice
White rice starts out as brown rice; it is simply brown rice that has had its outer coating of rice bran hulled - and most of the nutrients with it.
Rural farmers in Asia lived on brown rice because they could not afford the more expensive white rice that their city-dwelling counterparts ate every day; as a result, the farmers lived longer and developed fewer health problems.
Modern research has found that the bran coating of brown rice is incredibly rich in nutrients, containing more than 70 anti-oxidants, a few of which include famous anti-aging powerhouses: vitamin E, coenzyme Q-10 (CoQ-10), glutathione peroxidase (GPx), superoxide dismutase (SOD), proanthocyanidins, and inositol hexaphosphate (IP6).
Brown rice is also very effective in lowering high blood sugar and consequently is an excellent food for diabetics.
Dr. Mao's Brown Rice with Pine Nuts
Serves 2
Ingredients:
- 1 cup whole-grain brown rice
- 1/2 cup pine nuts, roasted
- 1/4 cup minced fresh dill (optional)
I hope this article finds you wise in the ways of whole grains! I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
-Dr. Mao
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To learn more about Dr. Mao and other natural health tips, go to askdrmao.com.
To purchase Dr. Mao's book, "Secrets of Longevity," click here.
