Achieving 50%, Part I

Most of us strive to do a little better than 50%.  After all, that's a failing grade.  When it comes to grain consumption, however, the U.S. Department of Agriculture's re-envisioned nutrition guide, MyPlate, suggests that we aim for 50% by "mak[ing] at least half of [our] grains whole grains."[1]  But are those of us on a gluten free diet failing to make even that failing grade?

A whole grain is...well, a whole grain that still contains the naturally occurring components of its kernel, including the bran, germ, and endosperm.[2],[3]  Together, these parts provide a healthy cocktail of protein, starch, fiber, vitamins (folate, niacin, riboflavin, and thiamin), minerals (iron, copper, magnesium, selenium, manganese, and zinc), and unsaturated oils.[2]  The bran, specifically, contains the fiber and some of the minerals, while the germ contains the unsaturated fat, protein, vitamins, and the remaining minerals.[4]  These nutrients play a wide variety of roles within the body, as explained succinctly here and here. 

Refining a grain removes the bran and the germ - and the nutrients those parts contain.[1]  Removing the unsaturated fats in the germ lengthens storage potential and isolating the starch in the endosperm arguably improves texture.[4]  In some cases, refined grains and flours are "enriched" (and/or "fortified") to incorporate B vitamins (folic acid, thiamin, riboflavin, and niacin) and iron.[1]  Unfortunately, not all flours and grains are enriched, and even when grains and flours are enriched, the enrichment process does not replace all of the nutrients lost during refinement (specifically fiber and most minerals).[1]

When I first went gluten free, I wondered whether I could get the nutritional benefits of whole grains without eating wheat.  After all, my takeaway from high school health classes and countless magazines was that whole grain was synonymous with whole wheat.  Contrary to my initial belief, however, whole wheat is not the only whole grain.  There are a wide variety of gluten free grains that provide similar benefits, and going gluten free actually expanded my options by forcing me to look further afield for whole grain options. 

Both MyPlate and the Whole Grains Council provide information identifying and demystifying the available gluten free options.   Regardless, a quick run-down of the various options and some suggestions for how to use them is still warranted.  This post, part 1 of 2 on whole grains, addresses some of the gluten-free whole grains that would help reach the 50% goal when eaten in their whole form (for example, as side dishes, as the base for grain salads, and as the base for stir-fries and curries).  My goal this week is to provide a brief primer on these grains in their simpler forms, before delving into how to evaluate the whole grain content of gluten-free processed foods, like breads, pastas, crackers, and cereals.

So, what are some gluten free whole grain options?

Rice - Because rice is familiar to the non-gluten-free world, it probably comes as no surprise that brown rice is a whole grain and that white rice is a refined grain.  Refined rice includes jasmine, basmati, white sushi rice, risotto, and many others, although brown whole grain versions of many of these varieties are becoming increasingly available.  Some white rice is enriched, and some isn't.  Red and black or "forbidden" rice are whole grains, and black rice, particularly, may have additional health benefits. Whole grain rice can be enjoyed as a side dish, as a base for a grain salad, in risotto, in sushi, and as a base for stir-fries and curries.  Mark Bitman's Food Matters has an excellent technique for risotto using short grain brown rice that I use in nearly all my risotto recipes now.

The Whole Grains Council on Rice

Types of Rice

Health Benefits of Rice

Wild Rice - The name "wild rice" is misleading, as wild rice is not related to rice and is actually a grass.  Wild rice is somewhat higher in protein than other whole grains, and is believed to contain high levels of antioxidants.  Wild rice is usually sold in its whole-grain form (after the inedible hull has been removed).  Quick cooking wild rice has been partially pre-cooked.  Wild rice tastes somewhat nuttier than white and brown rices, and can be used in place of rice in many recipes (if longer cooking times are considered).  We typically eat wild rice as part of rice blends (as these are more economical) as a special side dish. 

The Whole Grains Council on Wild Rice

Types of Wild Rice

The Kitchn Ingredient Spotlight on Wild Rice

Corn - In addition to the nutrients provided by other whole grains, corn contains a significant amount of vitamin A, as well as antioxidants and carotenoids not found in wheat.  Unprocessed corn (on the cob) and popcorn kernels are whole grains.  Corn grits and polenta, however, can be either whole grain or refined, depending on the product.  Some producers make the determination easy by labeling whole grain products either "whole corn" or "whole grain corn" and refined products as "degermed corn," but in my experience, many don't.  When not specified, a good rule of thumb is to select the product that contains the most fiber (and certainly more than a product that is labeled "degermed corn").  Hominy, whole corn kernels soaked in an alkaline solution, is usually considered a whole grain (although some bran may be lost during processing).  Whole grain corn can be consumed fresh, on and off the cob and as popcorn..  I regularly serve whole grain polenta as a side dish, as a base for a protein, or in place of pasta, and I've recently started incorporating hominy in Latin-inspired soups and stews.

The Whole Grains Council on Corn

Types of Corn

Quinoa - Quinoa, the ancient staple of the Incas, has been increasing in popularity in recent years.  It is one of the few grains that provides a complete protein.  Quinoa can be purchased in various colors, all of which are whole grains.  Some people complain that quinoa is bitter; rinsing before cooking should reduce the bitter taste by removing the outer coating.  Quinoa can be enjoyed as a side, as the base for grain salads, and as a rice substitute under stir-fries and curries.  I frequently simmer quinoa in homemade broth as a side dish. For picnics, I replace sandwiches with individual quinoa-based salads full of fruits and vegetables and drizzled in homemade vinaigrettes. 

The Whole Grains Council on Quinoa

Types of Quinoa

Health Benefits of Quinoa

The Kitchn on How to Cook Quinoa

Oats - Opinions on whether gluten free oats are appropriate for a gluten free diet vary, as described here.    If you have questions about the appropriateness of oats for your gluten free diet, please talk to your doctor or dietitian.  Gluten free oats are easy - they are nearly always whole grain.  Processing techniques treat the entire oat kernel in varying ways to decrease cooking times to different degrees, resulting in steel-cut, old fashioned, quick, and instant oats.  Oats can be enjoyed as a breakfast porridge or, when quickly whirled through the food processor, used as gluten free fillers in  meatloaves and meatballs.

The Whole Grains Council on Oats

Types of Oats

Buckwheat - Buckwheat is actually a pseudo-grain with higher levels and greater bioavailability of some minerals and more protein than most cereal grains.  Buckwheat is usually sold as a whole grain, whether hulled or unhulled or as kasha with the groats roasted.  It has a strong, nutty taste.  Buckwheat makes a good base for a grain salad, side dish, or base for proteins or stir-fries.  I often use buckwheat as a side to mix things up from our usual quinoa or rice.

The Whole Grains Council on Buckwheat

Types of Buckwheat

The Kitchn on Buckwheat

Amaranth -  Like buckwheat, amaranth is a pseudo-grain, with tiny seeds that contain more calcium and iron than other grains.  Amaranth is sold as a whole grain, and can be popped, eaten as a porridge, used to thicken soups and stews, or combined with other grains. 

The Whole Grains Council on Amaranth

Types of Amaranth

The Kitchn on Amaranth

Millet - Millet is particularly high in antioxidant activity and magnesium.  Millet is typically sold as a whole grain, and can be enjoyed as a side dish or a base for proteins and stir-fries.  I find millet to have a slightly buttery taste, which pairs nicely as a side with grilled meats.

The Whole Grains Council on Millet

Types of Millet

The Kitchn on Millet

Sorghum - Sorghum is a cereal grain from Africa that is often used in gluten-free beers.  It is sold as a whole grain (with its edible hull intact) and can be used as a porridge or popped. 

The Whole Grains Council on Sorghum

Types of Sorghum

The Kitchn on Sorghum

And next week, on to the whole grain content of gluten-free processed foods.

For more information about:

The USDA's MyPlate nutrition guide, see

MyPlate

MyPlate's recommendations regarding grains, see

[1] MyPlate on Grains

Whole grain definition, nutrition, and benefits, see

[2] Health Gains from Whole Grains from Harvard

The Whole Grains Council Whole Grain Definition

[3] MyPlate Why Whole Grains?

WebMD Whole Grains

Gluten free whole grain options, see

The Whole Grains Council Gluten Free Whole Grains

Other

[4] Brown, Amy.  Understanding Food:  Principles of Preparation.  4th Ed.  Belmont, California:  Wadsworth, Cengage Learning, 2011:  345-62.  Print.