Go For The Grains
Sally Myers, RD, CPT
Whole grains are often put on the back burner after bariatric surgery. Even though it is important to include protein, vegetables, or fruit at your meals, whole grains should still be included at least twice a day. Whole grains are a nutrition powerhouse that provide fiber, B vitamins, vitamin E, and the minerals magnesium, copper, zinc, and selenium. They will also help you feel full and delay hunger.
What are whole grains? Whole grains are the seeds of grass. Each grain or seed has four parts, the hull on the outside, bran layers, germ, and endosperm. Grains can be broken down into three categories:
Oval shaped, similar to rice
Examples: Wheat berries, Kamut (sweet, corn-like flavor, chewy), Spelt, Rye, Triticale (Cross between rye and wheat), Brown rice, Wild rice, Barley (usually found as pearled barley), Oat Groats (take longer to cook but have a wonderful rich and creamy texture.)
Round, like bird seed or tiny pearls
Examples: Millet – looks like couscous, Quinoa (pronounced “keen-wah”) Seeds are slightly smaller than millet, Amaranth and Teff (the smallest whole grains and tend to be somewhat sandy and gritty
Quick cooking. They still have their fiber and germ, but have been pre-digested so the benefits of bulk and slow transit through the digestive tract are missed. These should be used along side the other two types not replace them. Examples are: bulgur, kasha, oatmeal, and polenta
BENEFITS
Just one serving a day is beneficial for your heart and circulatory system. Three servings a day may help reduce the risk of getting Type 2 diabetes and can improve blood sugar control in those who are already diabetic. Whole grains help decrease cholesterol, blood pressure, risk of cancer, and protect against constipation, hemorrhoids, and diverticulosis. They also increase the immune function of the gut and strengthen the surface cells of the colon. Whole grain foods have up to five times more antioxidant activity then common vegetables, fruits, or white breads. Consuming a wide range of antioxidants is important since each type of antioxidant protects a different part of the body from cell damage which leads to disease.
WHERE TO BUY
The best places to buy whole grains are health food stores, specialty stores, or mail order. In Virginia, we have a fabulous grocery store called Whole Foods that keep them in bins. They even have a vegetable/grain bar so you can try them already cooked! Look for the words whole grain on packaged foods like breads or whole wheat flour under ingredients. Just because something contains wheat does not make it a whole grain food.
STORAGE AND COOKING
Uncooked whole grains will keep indefinitely if kept in air-tight containers. Leftover cooked grains will keep in the refrigerator for about a week. If you don’t plan to use your cooked grains in a few days, put them in small freezer containers or zip-lock bags. They will be ready in a couple of minutes in the microwave. I prefer to use my electric steamer to cook grains. All that is needed is to add your favorite liquid (broth, wine, herbs, etc.) and grains, turn on the steamer, and let it cook. You can use other cooking methods like a crock-pot or pressure cooker, but the steamer is simple and easy and will give you the best results. The oval shaped grains usually take a long time to cook, 60 minutes on the stovetop, 75 minutes in a steamer. Many are interchangeable in recipes such as wheat berries, kamut, spelt, rye, and triticale. The round shape grains cook much faster, 20 to 40 minutes. Let your grains sit for at least 20 to 30 minutes before removing the lid.
SERVING SIZES
Whole grain cereals = ½ cup cooked or 1 ounce of ready-to-eat
Whole grain breads = 1 slice or 1 ounce
Whole grain tortillas, muffins, waffles, pancakes = 1 small
Popcorn = 2 cups
Whole grain crackers = 5 to 7 small crackers or 1 ounce
Whole grain bagel, pita bread = ½ or 1 ounce
Any type of whole grain or pasta = ½ cup cooked
Here are two of my favorite recipes from Diana Rich and Gabe Mirkin. Whole grains can be added to anything from soups and salads to desserts, they are very versatile.
SOUTHWESTERN SALAD
2 cups of cooked, chilled barley or brown rice
¼ c. white wine vinegar
1 can black beans, drained and rinsed
¼ cup chopped cilantro
2 cups of frozen corn kernels
1 minced jalapeno pepper
1 red bell pepper chopped
1 tsp. chili blend
1 small onion, chopped
Combine all ingredients. Let stand at room temperature one hour before serving or refrigerate overnight and serve. Keeps for several days. You can make your own chili blend by combining chili powder, cumin, oregano, and garlic or you may already have a favorite spice blend.
ORANGE-COUSCOUS SALAD
1 ½ cups chicken or vegetable stock
8 black olives sliced
½ cup white wine
1 small red onion, chopped
1 cup whole wheat couscous or other whole grain
1 cup finely chopped celery
2 tablespoons of balsamic vinegar
1 red bell pepper, chopped
1 tablespoon of Dijon mustard
2 oranges, peeled, sectioned grated rind of one orang and cut into 1 inch pieces
1 jalapeno pepper, seeded and chopped
12 cherry tomatoes, halved or quartered
Bring the chicken or vegetable stock and wine to a boil; stir in the couscous and cover. Allow to sit 5 to 10 minutes or until the couscous is soft, fluff with a fork. Combine with the remaining ingredients and chill until ready to serve.
For more recipes and great information, go to www.drmirkin.com. You can view “The Good Food Cookbook” for free and get more information on how to cook and use grains.
I hope you decide to incorporate some whole grains as part of your new healthy eating lifestyle after surgery. I think you will find them a flavorful edition to your plate.