GRAINS

Welcome to Vacherin’s food in focus.

Each month our nutritionist Gary Baverstock will

provide some basic science and will help

to demystify certain foods in our diet.

Selected Wholegrains and Their Benefits (continued)● Quinoa: technically isn’t a cereal grain, but a pseudo-cereal (a seed).● It is incredibly nutritious being very high in fibre (mainly insoluble) and complete protein. ● It is also a good source of magnesium, phosphorus and manganese, as well as beneficial plant chemicals like flavonoids, and omega fats. ● Quinoa may benefit metabolic health, diabetes, hypertension, digestion and lowering cholesterol.

● Freekeh: an ancient grain that is technically a wheat that is not gluten free. ● It is super nutritious, having more protein and twice as much fibre as quinoa. ● It is rich in calcium, iron and zinc, as well as the phytonutrients (lutein and zeaxanthin). ● Freekeh acts as a prebiotic - improving gut health, and provides slow release energy and can support eye health.

Principle Health Benefits of Wholegrains ● Are slowly absorbed by the body, helping you feel fuller for longer.● Blood sugar balancing and digestive health.● Producing energy and stress support.● Heart and metabolic health.

Health Risks – Can Grains Be Unhealthy?● Wholegrains are still high in carbohydrates (we should limit them to 130g/daily max of any kind), due to excessive energy consumption.● The Phytates (phytic acid) in wholegrains bind to minerals, preventing their absorption.● Wholegrains (carbs) can cause insulin resistance if over-consumed, leading to Type2 Diabetes.● Gluten grains (wheat, rye, oats and barley) may encourage the over-production of mucus in the gut, hampering the digestion process.● Gluten can set off an unwanted immune response, systemic inflammation and is responsible for many autoimmune conditions.

The Bottom Line: When consuming grains of any sort, wholegrains are by far the better option. Their lack of processing means they still have the fibre, nutrients and essential plant chemicals that their white processed counterparts don’t. However, certain types of wholegrains, especially those that still contain gluten can still have negative effects on health. This being said, wholegrains are still carbohydrates, which should be eaten in moderate amounts that is just enough for energy production. Carbohydrate excess will cause weight gain and blood sugar dysregulation.

Grains● Cereal grains (or simply grains) are small, hard and edible dry seeds that grow on grass-like plants called cereals.● Cereal grains are the world’s single biggest source of food energy.● The three most commonly consumed types are wheat, rice and corn. ● Other grains that are consumed in smaller amounts include barley, oats, sorghum, millet, rye and several others.● Then there are also foods called pseudocereals, which are technically not grains, but are prepared and consumed like grains, such as amaranth, quinoa and buckwheat.● Despite widespread consumption, the health effects of grains are quite controversial.● They are a staple food in most countries, and provide more food energy worldwide than any other food group, by far.● Grains have played a major role in human history, and grain agriculture is one of the main advancements that fuelled the development of civilization.● Foods made from grains include breads, pasta, breakfast cereals, muesli, oatmeal, tortillas, as well as junk foods like pastries and cookies. ● Grain-based products are also used to make ingredients that are added to all sorts of processed foods.

Macro-Nutritional Composition of Selected Grains

Based on 100g values (Fibre is the indigestible part so Net carbs are the values to take note of)

Whole Grain vs. “White” Grain● Just like most other foods, not all grains are created equal, so it is important to make a distinction between whole and refined grains. A whole grain consists of 3 main parts: (see picture on next page)● Bran: The hard outer layer of the grain. It contains fibre, minerals and antioxidants.● Germ: The nutrient-rich core that contains carbs, fats, proteins, vitamins, minerals, antioxidants and various phytonutrients. The germ is the embryo of the plant, the part that gives rise to a new plant.● Endosperm: The biggest part of the grain contains mostly carbs (as starch) and protein.

● A refined grain has had the bran and germ removed, leaving just the endosperm.● A refined grain just provides calories and can destabilise blood sugar and cause weight gain if eaten in large quantities.● Wholegrains provide calories, but high levels of nutrients and fibre - lower GI.

Selected Wholegrains and Their Benefits● Oats: are an excellent source of fibre (including beta-glucans) and slow release starches.● Oats are a great source of vitamins E, B1 and B2, quality protein and essential fats.● The main protein is Avenalin, but oats also contain Avenin – a protein similar to gluten, which are mainly tolerated by Coeliac sufferers – pure oats are gluten free. ● Oats may lower cholesterol and blood pressure helping to reduce the risk of heart disease, obesity and diabetes.

● Brown Basmati Rice: is incredibly more nutritious than white rice.● It is rich in fibre, B Vitamins, selenium, magnesium, manganese and antioxidants. ● It is the least allergenic of all the varieties of rice and less glutinous than white rice. ● Brown rice supports gut function, the nervous system, blood sugar management, heart health and can reduce the risk of developing the metabolic syndrome.

● Barley: is a great source of fibre, protein, calcium, potassium and B complex vitamins. All barley must have the hull removed to make it edible - the bran is also removed from pearled barley meaning it is not strictly a wholegrain. However, it does have more fibre than brown and wild rice. Barley reduces inflammation and is beneficial for urinary infections and constipation.

● Spelt: closely resembles wheat, but is more digestible and contains more protein.● It is naturally high in fibre, minerals and vitamins B & E. ● Spelt flour is not gluten-free, but it may be digestible by some with intolerances. ● Spelt benefits digestive health, circulation, bone health and hormone regulation.

Quinoa: technically isn’t a cereal grain, but a pseudo-cereal (a seed).It is incredibly nutritious being very high in fibre (mainly insoluble) and complete protein. It is also a good source of magnesium, phosphorus and manganese, as well as ben-eficial plant chemicals like flavonoids, and omega fats. Quinoa may benefit metabolic health, diabetes, hypertension, digestion and lower-

Grain Protein Fat Total Carbs Fibre Net Carbs

Wheat flour, whole-grain 13.70 1.87 72.57 12.2 60.37

Oats 16.89 6.90 66.27 10.6 55.67

Amaranth 14.45 6.51 66.17 9.3 56.87

Quinoa 14.12 6.07 64.16 7.0 57.16

Triticale flour, whole-grain 13.18 1.81 73.14 14.6 58.54

Buckwheat flour, whole-groat 12.62 3.10 70.59 10.0 60.59

Kamut 14.70 2.20 70.38 9.1 61.28

Barley, pearled 9.91 1.16 77.72 15.6 62.12

Cornmeal, whole-grain, yellow 8.12 3.59 76.89 7.3 69.59

BranThe fibre-rich outer layer that protects the seed and contains B vitamins and trace minerals.

EndospermThe middle layer that contains carbohydrates along with proteins.

GermThe small nutrient-rich core that contains an-tioxidants, including vitamin E, B vitamins and healthy fats.