When it comes to the Mediterranean Diet, whole grains take center stage and for good reason. They are rich in fiber, flavor, vitamins and minerals. We share why you should consume whole grains as part of a healthy diet and provide recipes to put them to good use!
While you could throw a rock on the internet and hit a grain-hating influencer (rolling your eyes), the vast majority of evidence points to the health benefits of including more whole grains (and fewer refined grains) in your diet. diet. Not to mention the joy and satisfaction that comes from exploring the incredible variety of whole grains from cuisines around the world.
What are whole grains?
Each grain is born with three parts – endosperm, bran and germ – which intact are rich in fibre, minerals such as copper, zinc and magnesium, essential B vitamins, vitamin E, disease-fighting phytonutrients and even some proteins. It’s a proud, hearty nugget of nourishment.
When the whole grain is refined, its bran and germ are removed and its endosperm, which is mostly starch, is all that remains. Because most of wheat’s nutritional power is found in the bran and germ, refined wheat offers little besides calories. To compensate for this loss, manufacturers “enrich” it with vitamins and minerals. The enrichment process helps restore some potency to the grain, but even then it remains a shadow of its former self.
I’m not saying it’s bad to have refined grains every now and then. (There’s no shame in food here!) You won’t see me denying myself a classic French baguette every now and then, and I understand that white rice is central to so many food cultures. It’s also okay to enjoy refined grains, especially if you balance them on your plate by adding plenty of vegetables and healthy proteins. But switching to eating more whole grains can provide some serious health and cooking benefits.
Why should you consume whole grains?
The volume of research on the benefits of whole grains is astonishing. I’ve listed some studies with links below if you want to dig deeper but, simply put, eating whole grains is linked to:
- Reduced inflammation
- Lower cholesterol
- Lower blood pressure
- Better blood sugar control
- Better intestinal health
- Lower risk of some cancers
- Better weight maintenance
- Reduced incidence of stroke
- Reduced incidence of type 2 diabetes
Whole grain recipes: a world to explore
I remember when whole grains had a fringe, hippie food vibe, but these days they’re really modern and trendy, both in the supermarket and in trendier restaurants. There are so many cool options I don’t know where to start!
I suppose I should mention one of my all-time favorites, emmeran ancient variety of wheat excellent both hot as in this Tuscan spelled soup and cold in salads.
Then there is Quinoaobviously, which is so delicate and quick cooking. Toast it to create a crunchy topping like in this split pea salad or toss it with feta, olives and your favorite summer vegetables.
Then there is bulgurwhich is probably best known as the wheat in the Middle Eastern Tabouli salad, but you can also use it to add weight and fiber to stuffed peppers. The list continues with intensely flavored buckwheat, slightly nutty barley, fonio, sorghum, and smoked grains like freekeh.
In addition to the basic brown rice, there is red and black rice, and also wild rice. Oats are always a win in my opinion, and they’re so cheap. You can use them to prepare both sweet and savory breakfast bowls. And don’t forget that corn and popcorn are also whole grains. And there are many more to explore.
What is the best whole grain?
The ideal is to get whole grains in their least processed form: plain brown rice instead of puffed brown rice cereal, or steel-cut oats instead of instant, for example. But there’s no need to count the wide variety of whole-grain products on the market, such as flours, breads, ready-to-eat cereals and snacks.
When choosing them, the labeling can be quite confusing and misleading, so check the ingredient list to make sure whole grains are the first ingredient and look for the Whole Grain Council’s whole wheat stampwhich can be a useful tool when scanning supermarket aisles.
Easy ways to eat more whole grains
Although the numbers are trending upward, Americans, on average, get less than 16% of their total grain consumption from whole grains. We are really missing something! Here are some simple ways to get more:
- Add quinoa, barley, sorghum or farro to your usual chicken or vegetable soup to make it a heartier dish. Half to 3/4 cup of raw wheat is enough for one pot of soup.
- Make a whole grain salad, made with nuts, herbs and dried fruit, to keep in the refrigerator for up to 4 days. It’s ideal for a quick dinner or lunch on the go with rotisserie chicken or marinated tofu.
- When making pancakes, quick breads or muffins, use white wholemeal flour or whole-wheat pastry flour, which are very soft, instead of all-purpose flour, or replace half the regular flour with regular whole-wheat flour.
- Switch to wholemeal bread, tortillas, English muffins, bagels, at least most of the time.
- Use quick-cooking oats in place of breadcrumbs in meatballs and meatloaf.
- Add a handful of oats to your morning smoothie for more body and longer-lasting satisfaction.
- Cook any variety of grains to serve as a side dish “pilaf” or as the base for a grain bowl.
- Commitment to try a new whole grain every month for the rest of the year. It’s fun to branch out and you might discover your new favorite.
This article is syndicated from Ellie Krieger’s Substack newsletter, where she provides reliable information on trending food and nutrition topics. Sign up for free Here. Ellie, a registered dietitian nutritionist and two-time James Beard Award-winning cookbook author, is well known for her hit Food Network show Healthy Appetite and her PBS show Ellie’s Real Good Food.
References
Oldways Whole Grain Recommendation (This website is an excellent resource for all things whole grains. I’m proud to be one of their volunteer culinary consultants.)
A review of the health-promoting properties of oats
Browse all Mediterranean recipes.
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