Recently, research studies have measured the antioxidants in whole foods to determine their functionality. The ORAC measurement (or oxygen radical absorbency capacity) signifies a food’s ability to neutralize cell damaging free radicals. Some the highest ranking foods in terms of average antioxidant capacity in lab measurements, next to fruits and vegetables, are whole grains.

Discovering true “whole grains”

Today, people are unfamiliar with whole grains now that they have let white and refined, fast and easy foods into their diet. We are so accustomed to the presence of refined flour in almost all of our cereal products that we forget just how much the refining process peels away most of the valuable parts of the grain.

True “whole grains” contain all three parts of a grain: the bran, the endosperm and the germ making them nutrient rich:

The bran, is the outside layer composed of mostly dietary fibre, B vitamins and certain trace minerals.

The germ is the embryo of the seed; the inner part of the grain is nutrient dense and full of B vitamins, vitamin E, healthy fats and minerals.

The endosperm, the largest portion of the grain, provides the germ’s food supply and includes protein, and carbohydrates.

In refined foods, not only are the nutrients lost but the starch is pulverized, stripping it of its fibrous bran hull and oil rich germ to create a form that is rapidly digested. Refined cereals or other processed food products increase blood sugar levels, producing significant amounts of insulin in the body. As a result, a diet containing these types of foods and along with less physical activity, contributes to the rise of diabetes and obesity. The slow-digesting carbohydrates of whole grains however, help to control blood sugar levels and minimize weight gain.

Finding whole grains

Increase your variety of grains. Your diet should be made up with a variety of whole grains such as brown rice, wild rice, barley, bulgur, kasha, millet, rolled oats, spelt, kamut, quinoa, sorghum and other whole grain products.

Be sure to read labels and ingredient list for “whole grains”. Many foods containing whole grains will have the words whole grain followed by the name of the grain as one of the first ingredients. Foods made only with bran are not whole grain products. Also, high fibre is not always equivalent to whole grain.

Check the ingredient list for whole grains among the first ingredients. The Whole Grain Council, a non profit education organization, has provided consumers with a useful tool to identify products contain whole grain. The Whole Grain Stamp appears on products that contain at least 8 g of whole grain per serving. For instance, one cup of whole grain brown rice beverage contains 1 full serving (16 g) of whole grains.

Try a new whole grain each week. Switch over to brown rice. Try a wild rice salad. Find a tasty recipe for quinoa for a nutty side dish. Add whole grain brown rice beverage into a fruit smoothie.

When you select more whole foods more often, you will be surprised how fewer cravings for sugars, fats and salt you have. When you eat a more foods that are closer to their natural state, the food contains more of its nutritional value, maintains its fibre, and most often the entire minerals and vitamins are retained. The more plant-rich foods you eat, the better you and your family feel. Eating this way you take a proactive approach to your well-being to reduce the risk of heart disease, stroke, cancer and diabetes.

Eating foods that are less refined can also improve your energy levels, stabilize your blood sugars and tend to be much more filling and satisfying. When you eat whole foods you will find your body weight is easier to maintain. This permanent change to how you eat and look at food is liberating. For instance, when the mind is set, the food choices can be easy. By choosing simply more water to quench your thirst over pop or sweetened juices you recognize that you have rehydrated your cells, as well, you have saved over 250 sugar calories from entering your body. Eating this way is simple to do if you plan ahead. When healthy food is on hand and in front of us, we, and our children make better choices. Whether it is at home, at work or in the car, plan for healthy snacks as healthy snacks encourage healthier meal choices.

Moving away from the refined grains and into more whole grains can increase your family’s nutritional status overnight. Look for food products that contain unrefined whole grains. For instance, try making a fruit smoothie made with whole grain brown rice beverage, to add high quality protein and a serving of whole grains to your diet.

Increase your family’s healthy fats intake with foods such as nuts, seeds, nut butters, avocados and unprocessed oils. Focus on lean proteins with little or no saturated fats or trans fats, eggs, wild game, fresh fish, chicken, and turkey as well as and legumes, such as chickpeas, lentils and black beans for maintaining lean body mass. Let fresh and dried fruits, honey, maple syrup and preserves naturally sweeten foods.

Eating this way you will eat less foods with added sugars and oils, less refined grains, and less sodium and cholesterol. Lastly, this simply better for you way to eat is not only healthy, but also preserves our Earth. Remember, have fun and enjoy the journey.

Interestingly, people with Celiac Disease are not the only ones buying gluten-free products. More and more individuals with chronic pain, migraines, multiple sclerosis and irritable bowel syndrome have gone gluten-free. While true wheat allergies are extremely rare, wheat or gluten sensitivity is more common. Gluten may be affecting your health if you suffer from itchy skin, bloating, poor digestion, constipation, diarrhea, chronic congestion, arthritic pain and /or headaches.

If you suspect gluten may be affecting your health, your doctor can give you a blood test for Celiac Disease. If you think you may be sensitive to gluten you can do a trial elimination diet. Avoid all food products and grains which contain gluten for at least seven to 10 days to see if you feel better, then resume your previous diet and see if symptoms worsen. You may experience relief from your symptoms by moderating your consumption of gluten in your diet. For example, just having gluten once every few days, or once a week might even help you feel better.

Getting Started

Focus on foods without gluten: Fresh fruits and vegetables are naturally gluten-free. Fresh fish, meat, poultry and eggs are also gluten-free. Legumes such as dried beans and lentils contain no gluten. Dairy typically lacks gluten, except for some yogurts and cheeses. Gluten-free grains include:

• buckwheat
• brown rice
• amaranth
• teff
• millet
• quinoa

Watch oats, as they can contain gluten, unless purchasing gluten-free varieties. Be aware of grains, such as spelt and kamut, as they are ancient wheats and do contain gluten.

Explore gluten-free flours: There are excellent gluten-free alternatives that can be used to replace wheat. These include rice flours (white, brown) which are especially easy to find, amaranth, arrowroot, buckwheat, corn bran, corn flour, corn meal, cornstarch, flax, legume flours (chickpea, pea, bean and lentil) , millet, potato flour and starch, rice bran, quinoa, and sorghum, tapioca, sweet potato flour and teff.

Explore gluten-free flours: There are excellent gluten-free alternatives that can be used to replace wheat. These include rice flours (white, brown) which are especially easy to find, amaranth, arrowroot, buckwheat, corn bran, corn flour, corn meal, cornstarch, flax, legume flours (chickpea, pea, bean and lentil) , millet, potato flour and starch, rice bran, quinoa, and sorghum, tapioca, sweet potato flour and teff.

Read food labels carefully. Prepared and packaged foods may have grains or starches that contain gluten. They are added to thicken or stabilize products. Baked goods made with wheat flour contain gluten and are easy to avoid, but hidden sources of gluten can be more difficult to determine. Sources of gluten can be found in malt, soy sauce, ketchup, mustard, protein powder, thickeners, soup base, colouring, vegetable gums, hydrolyzed vegetable proteins, seasonings, flavouring, and modified food starches. Do not assume a product is gluten-free unless labeled as such.

Consider working with a dietitian since a gluten-free diet can provide less than optimal amounts of fibre, calcium, iron, zinc and folate if it is not well planned. Look for gluten-free products that are enriched with vitamins and minerals.