Got Grains?

I have a pet peeve.

*steps onto soapbox*

My pet peeve is the loose interpretation of the phrase "whole grains."  We've all heard how healthy whole grains are, and in an effort to appeal to consumers' desire to maximize health while minimizing effort, manufacturers have been adding bubbles and stars on boxes touting, "Made from whole grains!" and "XX grams of whole grains per serving!"

If you have fallen for this marketing ploy to pass off processed food as "whole", you are not alone.  But be fooled no longer!  Choose real whole grains, because they are delicious and nutritious (and use way less packaging).

Let's start with what is NOT a whole grain.  Bread, crackers, or anything else that includes grains that have been ground up is not a whole grain, even if it has bits of millet or seeds or nuts poking out at you to give the illusion of hearty.  I don't mean that a nice hearty bread doesn't have its place in a healthy diet, I just mean it's not a whole grain.  Anything puffed is not a whole grain, including cereals like Kashi which have a ton of dietary fiber (I think a lot of it comes from inulin, and just a little from its original yet now processed whole grains).  Minute Rice, Quaker Oatmeal packs, or any other grain-type product that cooks in a few minutes has been highly processed to allow for quick cooking time... and hence quick digestion time and quick blood sugar rise and insulin spike time.

And that is the problem with processed grains--their surface area is increased exponentially, aiding in their quick absorption, quick rise in blood sugar, and quick spike in insulin to compensate.  Most experts agree that keeping insulin levels steady rather than rising and crashing has a big effect on the body long term.  The concepts that go along with these ideas are glycemic index and glycemic load.  I prefer to use glycemic load, because it's a little more meaningful.  For quick reference, the guide to interpreting GL is as follows:

GL of <10 is low
GL 10-20 is medium
GL >20 is high

Low glycemic load foods help steady insulin levels, high make them rise quickly and/or to high levels.

These values are all per serving:
GL 1 slice rye/pumpernickel bread = 5
GL 1 slice white bread = 10
GL barley                  = 11
GL wheat berries      = 11
GL Cheerios             = 15
GL puffed rice cakes = 17
GL "porridge oats"   = 17 (steel cut oatmeal)
GL quinoa                = 18
GL brown rice          = 18
GL cornflakes           = 21
GL white rice            = 23
GL millet                  = 22-25
GL instant rice          = 28
GL pancake (no syrup!) = 39

Before justify choosing 3 rice cakes over a bowl of oatmeal for breakfast, stop and think about how satisfying rice cakes are compared to a bowl of steel cut oats.  What the glycemic load doesn't show, however, is what is missing from processed grains--fiber, vitamins, minerals.  Protein, even!  Before shunning millet, check out its nutrition information, including its manganese content.  In general, you cook the grains in a 1:2 ratio of grain to water.

And then make some Mexican Millet, modified from The Veganomicon:

1-2 T olive oil
1/4 tsp cumin
1 tsp salt, +/- more to taste
1 cup millet
1/2 cup canned fire roasted tomatoes with chiles
1 1/2 to 2 cups water, divided
Cilantro and lime to garnish

Add oil to heavy bottom pot on medium heat.
Add cumin, salt and millet to pot and stir, allowing millet to get toasty, about 5 minutes or until aromatic and/or golden.
Add 1 1/2 cups water and tomatoes, bring to boil.
Reduce heat and cover to simmer for 20 minutes, stirring occasionally.
After 20 minutes, check consistency--if too crunchy for you, add 1/4 to 1/2 cup more water.
Either way, turn off heat and let sit for 5-10 minutes.
Fluff millet, then serve alongside your favorite beans +/- sauce and top with cilantro and fresh lime juice if desired (I think they both make the dish!)


I promise whole grains can be fun and exciting.  What are your favorite ways to eat them?  Here are some of my favorites:


Wheat Berries with Pecans
Curried Millet, Shiitake, and Corn Salad Restey

1/2 white quinoa or millet, 1/2 red or black quinoa with fresh chopped veggies and herbs--good for cleaning out the fridge!