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healthiest grains

The Grain Guide: Easy Recipes for the Healthiest Whole Grains

Don't nix carbs, just make sure you're eating whole grain foods and eliminating the refined ones.

By Leah Zerbe

tags: DIABETES, NUTRITION



Carbs get a bad rap because so many Americans are eating the bad ones—refined carbohydrates in white bread, candy, cookies, sugary cereals, and all sorts of other junk food and drinks. In fact, research has shown that 95 percent of the grains we eat are refined. Eating too many foods with these adulterated ingredients won't just make you fat, it'll also raise your risk of heart disease and diabetes. And raise your levels of blood fats called triglycerides, putting you on the fast track for a heart attack or stroke. The good news is working the healthiest grains into your diet can help prevent or reverse these health problems.

Healthy, whole grain foods are made from cereal grains that include the whole kernel. Research shows they can protect you from ticker trouble, diabetes, colon cancer, and possibly asthma and Alzheimer's disease. So we've compiled a list of recipes for a variety of ultrahealthy grain options. Organic versions are often quite affordable, which is good news for your health—and the environment, too!

Whole Wheat

Whole Oats

Bulgar

Brown Rice

Whole Grain Barley

Whole Rye

Buckwheat

Whole Wheat Couscous

Corn

Quinoa

Published on: September 13, 2009
Updated on: July 19, 2012



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This article completely

This article completely contradicts the opinion of "Wheat Belly" and conflicts with the experience of many. Do your research before you believe one word of this article. Look at the science of what wheat does to your body.

I don't understand the

I don't understand the comment above about celiac disease - the article mentions several grains that are safe (buckwheat, amaranth and quinoa) which to me indicates that the rest aren't.

Misleading grain advice

I was shocked to find Rodale only mentioned one of ten grains (buckwheat) as safe for those who have celiac disease. Wheat, rye and barley contain gluten, and therefore, should not be listed as "SAFE."

I wish Rodale would take more responsibility for their recommendations.

From a whole grain lover

I love reading articles that support eating whole grains. They are so essential to our diets, and can actually help us to lose weight and reduce sugar cravings when we replace all the refined junk with good quality whole grains.

I try to use grains in their whole form as often as possible, rather than flour. I use whole wheat berries, either steamed or sprouted in salads or as a side dish, similar to rice. Buckwheat can be used the same way, though if I'm honest I don't really care for the flavour.

I was surprised to see couscous on your list of whole grains. It is, after all always a pasta. Whole grain is certainly a better option, but I find that many people assume that coushttp://www.rodale.com/node/2102cous is a grain and are surprised to learn that it's made from the same flour as pasta is.

My beloved millet missed your list - it's a great whole grain too. Last night I mixed some leftover millet with Italian seasonings, rolled it into balls and then dipped it in egg and breadcrumbs before baking it in the oven. A delicious dish!

I also noticed an error in the article. The latest stats show that 90% of the corn grown in North America is genetically modified, not just 40%. The number hasn't been that low for about a decade now. Because you can assume that any corn not certified organic is genetically modified, it's important to be aware of the impacts on your body before buying any products that contain corn or corn byproducts.

Is your photo editor a farmer?

I think you have a photo of oats with your section on whole wheat.

Whole Rye bread

I would love the recipe for the bread in the picture.

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