When I was growing up in Taiwan, white rice was much more prized
than brown rice because it was refined and therefore was supposed to be
better.
We now know that refining can strip a food of vital nutrients.
The process of refining grains and rice separates the branny coat (bran) and the embryo of the grains (germ) from the starchy center, which is then bleached to the almost pure white that was valued more than the beige and brown of the whole grains.
This process of refinement is supposed to rid the grains of impurities. Unfortunately, it also removes much of the fiber, vitamins, minerals, and phytochemicals from the grains.
For example, cup for cup, refined white flour has only 5% of the vitamin E, 13% of the vitamin B6, 20% of the fiber, and 15% of the magnesium found in whole-wheat flour.
Because so many of the vital nutrients are removed in the refining process, more and more evidence points to the health benefits of whole grains.
Research shows that unrefined grains help prevent and delay the onset of diabetes and heart disease. They ease and cure the discomfort that comes with constipation. They keep diverticulosis and diverticulitis from happening in your gut. They may also lower your risks for certain cancers.
Therefore, replace white bread, white pasta, white rice, and white flour with their whole-grain versions whenever you can. Or, if you are adventuresome, try grains that are more exotic.
The natural beige and brown in grains means more nutrition. Go with them!
Use the following table as a guide in choosing whole grains. Avoid the empty calories of over-processed refined grains whenever possible:
Whole Grains: brown rice, buckwheat, bulger (not cracked wheat), oatmeal, oats, rye, graham flour, popcorn, muesli, whole-grain barley, whole-grain cornmeal, whole rye, whole wheat, wild rice, barley
Less Common Whole Grains: amaranth, millet, quinoa, sorghum, triticale, spelt, kamut
Refined Grains: corn bread, corn tortillas, couscous, crackers, flour tortillas, grits, pasta (noodles, spaghetti, macaroni, etc.), pitas, pretzels, corn flakes, white bread (including buns & rolls), white rice
Here are some additional tips on making nutritious whole grain foods an important part of your eating plan.
Extra Tip: Multigrain, stone-ground, 100% wheat, cracked wheat, seven-grain, and bran are usually not whole-grain products.
Keep reading to discover the keys for defusing ticking health bombs that could be lurking in your body. Click here and discover the medical secrets necessary to know so you can live a better, longer, healthier life.
We now know that refining can strip a food of vital nutrients.
The process of refining grains and rice separates the branny coat (bran) and the embryo of the grains (germ) from the starchy center, which is then bleached to the almost pure white that was valued more than the beige and brown of the whole grains.
This process of refinement is supposed to rid the grains of impurities. Unfortunately, it also removes much of the fiber, vitamins, minerals, and phytochemicals from the grains.
For example, cup for cup, refined white flour has only 5% of the vitamin E, 13% of the vitamin B6, 20% of the fiber, and 15% of the magnesium found in whole-wheat flour.
Because so many of the vital nutrients are removed in the refining process, more and more evidence points to the health benefits of whole grains.
Research shows that unrefined grains help prevent and delay the onset of diabetes and heart disease. They ease and cure the discomfort that comes with constipation. They keep diverticulosis and diverticulitis from happening in your gut. They may also lower your risks for certain cancers.
Therefore, replace white bread, white pasta, white rice, and white flour with their whole-grain versions whenever you can. Or, if you are adventuresome, try grains that are more exotic.
The natural beige and brown in grains means more nutrition. Go with them!
Use the following table as a guide in choosing whole grains. Avoid the empty calories of over-processed refined grains whenever possible:
Whole Grains: brown rice, buckwheat, bulger (not cracked wheat), oatmeal, oats, rye, graham flour, popcorn, muesli, whole-grain barley, whole-grain cornmeal, whole rye, whole wheat, wild rice, barley
Less Common Whole Grains: amaranth, millet, quinoa, sorghum, triticale, spelt, kamut
Refined Grains: corn bread, corn tortillas, couscous, crackers, flour tortillas, grits, pasta (noodles, spaghetti, macaroni, etc.), pitas, pretzels, corn flakes, white bread (including buns & rolls), white rice
Here are some additional tips on making nutritious whole grain foods an important part of your eating plan.
- Start the day with whole-grain cereals
- Look for cereals that have at least 5 grams of fiber in each serving
- Look for whole grain listed first on the ingredient list for breads
- Replace white rice with brown rice or more exotic grains such as kasha, bulgur, oat groats, wheat berries, millet, quinoa, or hulled barley
- Bake with whole-grain flour
- Look for bread that has at least 3 grams of fiber in each 1-ounce serving
- Eat whole-wheat pasta. If whole-wheat pasta is too chewy at first, try combining half whole-wheat pasta and half white
- Snack on whole-grain crackers instead of those made from refined flours
- Snack on popcorn, which is made of whole grains. Be gentle with the salt and oil
- Be smart. Don't be fooled by slick marketing. Look for the word "whole" in the ingredient list of any packaged food you buy
Extra Tip: Multigrain, stone-ground, 100% wheat, cracked wheat, seven-grain, and bran are usually not whole-grain products.
Keep reading to discover the keys for defusing ticking health bombs that could be lurking in your body. Click here and discover the medical secrets necessary to know so you can live a better, longer, healthier life.
Zen-Jay Chuang, MD, is a primary care physician and Chairman of the Whole Health Alerts advisory board. Click here
to find out how Dr. Zen-Jay's biodynamic, cutting edge approach to
ancient and modern medicine can help you achieve the best health of your
life.
RE Health, Inc. 781-878-7114 100 Weymouth St, Bldg D, Rockland, MA 02370
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