Refined carbohydrates have become an unfortunate staple in the American diet. They are present in baked goods, pasta dishes, breakfast cereals and soft drinks — enough so kids and adults typically consume too many refined carbs daily.

People who eat too many refined carbs are up to three times more likely to get heart disease and more likely to develop type 2 diabetes and obesity.

The good news is that there are plenty of complex carbohydrate options that are not only more nutritious, but filling and energizing.

What Are Refined Carbs?

Refined carbohydrates are carbs that have undergone processing to remove their natural fiber, vitamins and minerals. This processing often results in simpler, less nutrient-dense food products with higher calorie content and lower nutritional value.

Simple carbs, which include white bread, pastas and baked goods, are more quickly absorbed into the bloodstream, causing a rapid increase in blood sugar levels, followed by a drop. This can lead to increased hunger and cravings and may contribute to weight gain, food cravings and various health issues over time.

Consuming whole, unprocessed carbohydrates, such as whole grains, fruits, vegetables and legumes, is generally recommended over refined carbs, as these foods contain more nutrients, fiber and have a lower glycemic index, providing longer-lasting energy and promoting better overall health.

Effects on Health

The consumption of refined carbs can have several negative effects on health, as they often lack essential nutrients and can contribute to rapid fluctuations in blood sugar levels. Some of the potential health effects of consuming refined carbs include:

1. Weight Gain

Simple carbohydrates are often high in calories and low in nutrients, which can lead to overeating and weight gain. Their rapid absorption can also cause increased hunger and cravings, further promoting weight gain.

Research shows that a diet high in refined carbohydrates is associated with obesity, increased hunger and high cholesterol levels.

2. Type 2 Diabetes

Studies indicate that high refined carb consumption is associated with the prevalence of type 2 diabetes.

Frequent consumption of refined carbs can cause rapid spikes in blood sugar levels, which can strain the pancreas and insulin production over time. This may increase the risk of developing insulin resistance and type 2 diabetes.

3. Heart Disease

There’s a great deal of evidence linking high-carbohydrate diets with coronary heart disease. Diets high in refined carbs have been linked to an increased risk of heart disease, as they can contribute to weight gain, inflammation, and elevated blood sugar, cholesterol, and triglyceride levels.

One study found that an extra one to two servings of refined carbs per day can increase the risk of heart disease by 10 percent to 20 percent.

4. Metabolic Syndrome

Consuming simple carbs may increase the risk of developing metabolic syndrome, a cluster of conditions that includes high blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels, which together increase the risk of heart disease, stroke and type 2 diabetes.

A 2022 report published in Nutrients found that “an uncontrolled intake of refined carbohydrates puts individuals at risk of developing metabolic syndrome and subsequently developing metabolic disease.”

5. Nutrient Deficiencies

Refined carbohydrates lack the vitamins, minerals and fiber found in whole, unprocessed carbohydrates. A diet high in refined carbs can lead to nutrient deficiencies and associated health problems.

Research suggests that excessive refined carb intake paired with a diet low in micronutrients can lead to inflammation and insulin resistance.

6. Energy Fluctuations

Refined carbs can cause rapid fluctuations in blood sugar and energy levels, leading to fatigue, irritability and difficulty concentrating.

7. Gut health

A diet high in refined carbs and low in fiber can negatively impact gut health, potentially leading to digestive issues, such as constipation, bloating and an imbalance of gut bacteria.

Refined Carbs vs. Complex Carbs

Refined carbs and complex carbs are two categories of carbohydrates that differ in their nutritional composition, processing and effects on the body. Here’s a breakdown of the key differences between refined carbohydrates and complex carbohydrates:

Refined Carbs

1. Processing: Refined carbs are carbohydrates that have undergone processing, which removes their natural fiber, vitamins and minerals.
2. Nutrient composition: Due to processing, refined carbs are often lower in essential nutrients and fiber compared to complex carbs.
3. Glycemic index: Refined carbs typically have a high glycemic index, meaning they are rapidly absorbed into the bloodstream, causing quick spikes in blood sugar levels.
4. Health effects: Frequent consumption of refined carbs can contribute to weight gain, type 2 diabetes, heart disease, low energy and poor gut health.
5. Examples: White bread, white rice, white pasta, pastries made with white flour, sugary cereals, soda and candy.

Complex Carbs

1. Processing: Complex carbs are minimally processed or unprocessed carbohydrates, retaining their natural fiber, vitamins and minerals.
2. Nutrient composition: Complex carbohydrates are generally nutrient-dense, providing essential vitamins, minerals and fiber that promote better overall health.
3. Glycemic index: They usually have a lower glycemic index, so they are absorbed more slowly into the bloodstream, resulting in a gradual and sustained release of energy.
4. Health effects: Consuming complex carbs can help regulate blood sugar levels, support weight management and reduce the risk of chronic diseases, such as type 2 diabetes and heart disease.
5. Examples: Whole grains (such as brown rice, quinoa and whole wheat bread), fruits, vegetables, legumes and nuts.

Refined Carb Foods to Avoid

Refined carb foods with a high glycemic index include the following:

• White bread
• White rice
• White pasta
• Pastries and baked goods, such as cakes, cookies and doughnuts
• Sugary breakfast cereals
• Soda and sugar-sweetened beverages
• Candy and sweets
• Snack foods, including chips, crackers and pretzels
• Instant noodles
• Processed and packaged foods: Many processed foods, such as frozen meals and canned soups, can contain refined carbs and added sugars.

Healthy Alternatives

The healthiest carbohydrates to eat are those that are unprocessed or minimally processed, nutrient-dense and high in fiber. These carbs provide essential nutrients, have a lower glycemic index and promote better overall health.

Some of the healthiest carbohydrate sources include:

1. Whole grains: Brown rice, quinoa, barley, oats, farro, millet, buckwheat, teff, whole wheat bread, whole wheat pasta
2. Fruits: Apples, berries, oranges, bananas, cherries, kiwi, melon and more
3. Vegetables: Both starchy (sweet potatoes, squash and peas) and non-starchy vegetables (leafy greens, broccoli and bell peppers)
4. Legumes: Beans, lentils and chickpeas
5. Nuts and seeds: Almonds, walnuts, pecans, hemp seeds, chia seeds and flaxseeds
6. Whole grain cereals: Steel-cut oats, muesli or bran flakes
7. Tubers: Yams, turnips and beets

Incorporating these healthy carbohydrate sources into your diet can provide sustained energy, support weight management and promote better overall health.

Conclusion

• Refined carbohydrates are carbs that have undergone processing to remove their natural fiber, vitamins and minerals. This processing often results in simpler, less nutrient-dense food products with higher calorie content and lower nutritional value.
• Refined carbohydrates to avoid include white bread, white pasta, white rice, sodas and sugary drinks, baked goods made with white flour, and sugary cereals and candies.
• Instead of eating refined carbs, choose complex carbohydrates, such as whole grains, fruits, vegetables, legumes, nuts, seeds and tubers.
• Remember to consume carbohydrates, even those that are complex, in moderation, and balance them with lean proteins, healthy fats, and plenty of fruits and vegetables for a well-rounded diet.

The post The Negative Impacts of Refined Carbs on the Body appeared first on Dr. Axe.

If you’re on the lookout for gluten-free grains that pack a nutritional punch, you’ll definitely want to try amaranth. The grain is gaining popularity today because of its startling health benefits. It has an earthy and nutty flavor, helps you to feel full because of its fiber content, and like quinoa, serves as an excellent source of protein.

A 2017 review published in Molecular Nutrition and Food Research indicates that the proteins found in amaranth are particularly high in nutritional quality due to the outstanding balance of essential amino acids. Plus, the phytochemicals found in amaranth contribute to its antioxidant and anti-inflammatory effects and allows for the grain’s range of health benefits.

If you’re looking for a new gluten-free grain to add to your favorite recipes, give amaranth a try. It’s tasty, filling and nutritious.

What Is Amaranth?

Nutrition Facts

Amaranth is a great source of protein, fiber, manganese, magnesium, phosphorus and iron. It helps keep your digestive system regulated, build your strength, and reduce the risk of fracture or broken bones.

According to the USDA, one cup (approximately 246 grams) of cooked amaranth grain contains:

• 251 calories
• 46 grams carbohydrates
• 9.3 grams protein
• 3.9 grams fat
• 5.2 grams fiber
• 2.1 milligrams manganese (105 percent DV)
• 160 milligrams magnesium (40 percent DV)
• 364 milligrams phosphorus (36 percent DV)
• 5.2 milligrams iron (29 percent DV)
• 13.5 micrograms selenium (19 percent DV)
• 0.4 milligram copper (18 percent DV)
• 0.3 milligram vitamin B6 (14 percent DV)
• 54.1 micrograms folate (14 percent DV)
• 2.1 milligrams zinc (14 percent DV)
• 116 milligrams calcium (12 percent DV)
• 332 milligrams potassium (9 percent DV)

Benefits

1. High Source of Protein

The protein contained in amaranth is of an unusually high quality, providing nine grams for one cup of cooked grain. Protein is used in every cell in our bodies and is critical for building muscle mass, supporting neurological function, aiding in digestion, helping balance hormones naturally and keeping an upbeat mood.

Protein foods are also beneficial for preventing weight gain since they make us feel full and require more work for the body to digest than fast-acting refined carbohydrates.

A 2008 study published in the Journal of Sports Medicine and Physical Fitness found that consuming protein before and after exercise has beneficial effects by decreasing exercise-induced muscle damage and promoting muscle-protein synthesis.

This study suggests that protein is useful for muscle recovery and immune regulation for sports events.

2. Reduces Inflammation

Amaranth has the power to reduce inflammation, which is associated with just about every health condition. When dietary and environmental toxins build up in the body, the immune system becomes overactive, and it stimulates defense cells and hormones that damage tissues.

When the immune system overreaches and begins attacking healthy body tissues, we’re met with an autoimmune disorder like leaky gut syndrome and inflammation in otherwise healthy areas of the body. 

This is also the case for arthritis and fibromyalgia symptoms, as well as celiac and irritable bowel disease. Because grains and protein-rich foods help fight inflammation, amaranth is a great tool for your body.

A major health benefit of anti-inflammatory foods is the way they relieve pain induced by arthritis and gout. Arthritis is a joint disease that causes swelling and pain in the joints. One type of arthritis is osteoarthritis, which occurs when the cartilage between joints wears down and causes inflammation and pain. This type of arthritis generally occurs in the joints we most frequently use, such as knees, hips, spine and hands.

A 2014 study published in Molecular Nutrition and Food Research showed that amaranth inhibited inflammation in humans and mice. This suggests that amaranth serves as a natural treatment for arthritis and has the power to reduce the symptoms of osteoarthritis and other inflammatory conditions.

3. Supports Bone Health

The calcium present in amaranth grain allows the body to use this mineral for bone repair and strengthening. Including calcium-rich foods in your daily diet is so important because it helps heal broken or weak bones.

A calcium deficiency increases your risk of a fracture and developing osteoporosis, which is when small holes or weakened areas are formed in the bone that can lead to fractures, pain and a Dowager’s hump.

A 2013 study published in the International Journal of Food Sciences and Nutrition found that amaranth consumption is an interesting and effective way to increase the nutritional value of calcium, as well as iron and zinc.

Calcium is so important because without enough of it in the body, bones are susceptible to becoming weak and pliable, making them more prone to fractures and breaks. Calcium aids in bone strength as the bones build up calcium stores over time.

4. Helps Lower Cholesterol

A 2003 study published in the International Journal for Vitamin and Nutrition Research tested the effects of amaranth grain on cholesterol levels in animals models.

Amaranth grain decreased very low-density LDL cholesterol by 21 percent to 50 percent. LDL is known as the bad cholesterol because it’s low in proteins and high in cholesterol. Thus, this grain is a cholesterol-lowering food.

Amaranth also aided digestion by increasing fecal excretion or frequency of bowel movements. This is due to the fiber content present in amaranth. The fiber binds cholesterol in the digestive system and causes it to be excreted by the body.

Eating high-fiber foods helps the body lower cholesterol naturally. The fiber acts on the bile that’s made from cholesterol, pulling it out of the body with stool. Because of this process, the liver is required to make more bile, which uses the body’s cholesterol stores, lowering cholesterol overall.

5. Aids Digestive System

Because of amaranth’s high fiber content, it stimulates the digestive system and helps regulate the excretion of bodily waste. Due to its structure and our inability to absorb it, fiber passes through the digestive system unabsorbed by digestive enzymes within the stomach, taking with it toxins, waste, fat and cholesterol particles out of the gut. 

According to research conducted at Purdue University, 78 percent of the fiber in amaranth is insoluble fiber and 22 percent is soluble fiber, which is a higher proportion than what is found in wheat and maize.

Soluble fiber is vital for proper digestion because it dissolves into a gluey mass and traps fats, sugars, bacteria and toxins. While aiding the digestive system, amaranth is also able to prevent other health conditions like leaky gut syndrome. 

In order to understand leaky gut syndrome, think of the lining of your digestive tract like a net with extremely small holes in it that only allow specific substances to pass through. Your gut lining works as a barrier — keeping out bigger particles that can damage your system. This leads to inflammation throughout the digestive system, and it causes fatigue, bloating, weight gain, headaches, skin issues and thyroid problems.

It can also lead to multiple food sensitivities. This is because partially digested protein and fat can seep through your intestinal linking, making their way into the bloodstream and causing an allergic reaction.

By sprouting a grain like amaranth, you get a great source of fiber that can help support the growth of beneficial bacteria, thereby working to treat leaky gut syndrome.

6. Helps Fight Diabetes

With just a cup of amaranth providing over 100 percent the daily recommended dose of manganese, it can be eaten as part of a diabetic diet that helps reduce high blood sugar levels.

Manganese is needed to help with proper production of digestive enzymes responsible for a process called gluconeogenesis. Gluconeogenesis involves the conversion of protein’s amino acids into sugar and the balance of sugar within the bloodstream.

According to research published in BMC Endocrine Disorders, the prevalence of diabetes and renal dysfunction increased with participants with low blood manganese levels.

Researchers suggest that low blood manganese may play a role in glucose homeostasis and renal function.

7. It’s Gluten-Free

Amaranth is gluten-free, so people with sensitivities or intolerances to gluten are free to eat this beneficial grain. Gluten sensitivity is a cluster of symptoms related to a reaction to the protein found in the wheat plant called gluten.

The severe form of gluten sensitivity is celiac’s disease, but research suggests that non-celiac gluten sensitivity can also cause less severe symptoms, such as joint pain, headaches, fatigue and poor memory.

Symptoms of gluten intolerance may include fatigue, bone and joint pain, arthritis, infertility, miscarriage, depression, and skin rashes, just to name a few.

A gluten-sensitivity diet includes grains like amaranth, quinoa and buckwheat.

8. Helps Pregnant Women

The folate in amaranth grain helps the body make new cells, specifically by playing a role in copying and synthesizing DNA. For pregnant women, a folate deficiency can lead to neural tube defects, such as spina bifida. A deficiency can also cause defects such as heart and limb malformations.

Adequate intake of folate foods is needed for DNA replication, so without folate, the fetus’ cells are unable to grow properly. This is why folate is known as possibly the most critical vitamin for a healthy pregnancy.

Research shows that the fortification of foods with folate by the FDA has decreased the risk for neural tube defects by 26 percent. It’s critical to have adequate levels of blood folate before getting pregnant because the fastest cell replication happens in the early stages.

9. Aids Weight Loss

There are a number of reasons why consuming amaranth helps maintain a healthy and desired weight. It’s full of fiber, which keeps your digestive system regulated and reduces inflammation.

Amaranth strengthens bones, allowing you to be physically active and reducing the risk of broken bones or fractures. It’s also a great source of protein, which keeps you full longer and increases endurance levels.

Amaranth grain is particularly high in lysine, an amino acid found in low quantities in other grains. Lysine is important for proper growth, and research published in The Journal of Physiology shows that it plays an essential role in the production of carnitine, a nutrient responsible for converting fatty acids into energy and helping lower cholesterol.

Athletes sometimes use lysine as a protein supplement because it increases energy and stimulates muscle growth. If you are looking to lose weight, but you feel too sluggish to exercise as much as you’d like, try adding amaranth to your diet.

Uses

Amaranth is available to purchase in any local health food store. There are a few forms of the grain on the market, including amaranth oil, which is often used to boost skin health, and amaranth flour.

The grains or seeds are the most popular form. To cook amaranth seeds, follow the following steps:

1. use the ratio of 1.5 cups water to a half cup amaranth
2. heat the mixture in a small saucepan until it begins to boil
3. reduce the heat and let it simmer, uncovered, until the water is absorbed. This typically takes about 20 minutes.

This ancient grain has a nutty and toasted flavor, so it works well in many dishes — from breakfast to dessert. Here are a few ideas about how to include amaranth grain into your everyday diet:

• Mix amaranth with fruit, nuts and probiotic yogurt for breakfast
• Serve amaranth instead of rice, pasta, orzo, couscous or risotto
• Add amaranth to soup or chili to create a thicker texture
• Make “rice cakes” with amaranth and honey
• Make “rice pudding” with amaranth
• Use amaranth flour to make gluten-free baked goods
• Add amaranth to a smoothie for a nutty flavor

How to Grow and Sprout

Sprouting grains (including amaranth), nuts, beans or seeds is extremely beneficial. It is essentially the practice of germinating seeds so they’re easier to digest and your body can access their full nutritional profile.

When you sprout a grain like amaranth, it helps to:

• increase nutrient absorption
• make food easier to digest
• decrease phytic acid
• break down gluten
• increase enzymes and antioxidants

Soaking is when the whole seed or kernel is soaked in liquid for a period of time, sometimes in some sort of acidic liquid. When people talk about soaking seeds in acid liquid, they’re usually referring to fermenting and using these two phrases interchangeably. To soak amaranth grains, let them sit for eight hours.

Sprouting takes place when the whole seed/kernel is sprouted — or germinated. After it’s sprouted, it can be dehydrated and ground into flour (which is the case with Ezekiel bread). To sprout amaranth grains, let them sit for one to three days.

Most experts agree that soaking is good, but consensus is that foods that are soaked and then sprouted for a period of time become more nutrient-dense the longer they’re able to sit, sprout and grow (assuming they have no mold).

Recipes

A great way to add amaranth into your diet is to eat it for breakfast. Many people start their days with oats — try amaranth grain instead. It adds a nuttiness to your oatmeal, and it mixes perfectly with fruit and raw yogurt.

Here are some easy recipes to try with amaranth:

• This Pumpkin Pie Oatmeal Recipe has lots of flavor and nutrients
• This Baked Apple Cinnamon Oatmeal Recipe is another great option. Just swap out the oats and add amaranth to thicken the dish — it will keep you full for hours.
• A simple way to add amaranth to your diet is by using it instead of brown rice. This healthy Brown Rice, Basil and Tomatoes Recipe is easy to put together, and it’s full of anti-inflammatory nutrients.
• Another great option for adding amaranth to your diet is this Gluten-Free Coffee Cake Recipe. This popular recipe calls for almond flour, but it is great with amaranth flour, too. The amaranth adds a nutty flavor that brings out the coffee in this recipe. It’s healthy for you because it has no refined sugar, and it’s gluten-free.

Side Effects

It’s safe to consume amaranth in food amounts, and there are no known side effects. If you notice that amaranth is difficult to digest, try soaking or sprouting it.

If you’re pregnant and have not used amaranth before, don’t start using it at this time, as some people may be allergic to it.

Final Thoughts

• Amaranth is a gluten-free grain that provides protein, fiber and a range of micronutrients.
• The grain has an earthy and nutty flavor. Research indicates that amaranth benefits come from its antioxidant and anti-inflammatory effects.
• Amaranth can be used in place of any grain. It adds a nuttiness to recipes and works to thicken dishes too.
• Sprouting amaranth makes it easier to digest and increases nutrient absorption. It also helps to break down gluten and may increase digestive enzymes.

The post Amaranth: A Gluten-Free, Protein-Rich Grain Full of Benefits appeared first on Dr. Axe.

Although barley may not be as popular as other whole grains like oats, wheat or even grain-of-the-moment quinoa, the heath perks associated with barley nutrition shouldn’t be overlooked.

What are the benefits of eating barley? A very high fiber content (both soluble and insoluble), vitamins and minerals like selenium and magnesium, antioxidants called lignans, plus heart health and diabetes protection are just some of the barley nutrition benefits that make it one of the best whole grain choices.

What Is Barley?

Barley (Hordeum Vulgare L.) is a member of the grass family and one of the most popular types of cereal grains in the world. According to the Whole Grain Council, in a 2007 ranking of cereal crops grown around the world, it was listed as the fourth largest produced grain worldwide (behind wheat, rice and corn), with about 136 million tons produced every year.

As of 2013, reports showed that barley was grown in over 100 nations worldwide, with the largest producers being Russia, Germany, France, Canada and Spain.

It is actually one of the oldest consumed grains in the world. It was a staple grain for peasants during medieval times for centuries and today is still included in the diet of many European, African and Middle Eastern nations that have been eating it for thousands of years.

It provides a range of important vitamins and minerals, some of which include:

• fiber
• selenium
• B vitamins
• copper
• chromium
• phosphorus
• magnesium
• niacin

Uses Throughout History

Domesticated barley comes from the wild grass variety known as Hordeum vulgare spontaneum. It first was grown in grasslands and woodlands throughout parts of Western Asia and Northeast Africa thousands of years ago.

Researchers believe that it began being grown for food beginning in Mesopotamia from the second millennium BC onward.

A high percentage of the barley grain grown around the world today is used to make it into other products, like alcohol, syrup (called malted barley) and brown barley bread. Historically, barley uses have included making beer and other alcoholic drinks, like whiskey or barley wine, malt, barley tea, flour, bread, and porridges.

Sprouted barley is naturally high in maltose, which is a type of sugar that is used for various purposes. This is why maltose from this grain is used to make barley malt syrups that serve as a natural sweetener.

Barley meal (or barley flour) is the base ingredient in a traditional porridge found in Scotland, for example. Barley bread is a type of brown bread made from barley flour that makes dates to the Iron Ages.

The meal has also been used to make “gruels,” another traditional type of porridge, in the Arab world and parts of the Middle East, like Israel, Persia and Saudi Arabia, for centuries.

Barley soup is traditionally eaten during Ramadan in Saudi Arabia, and it is included in cholent, a traditional Jewish stew that is often eaten on Sabbath. In Africa, this grain is one of the major food crops that provides nutrients to impoverished populations.

This grain has a long history of being used in alcoholic drinks because some of the same special compounds that make barley nutrition so healthy are also very favorable for fermentation. Certain sugars in the grain are fermented to make beer and whiskey.

Alcoholic drinks made with barley have long been prepared by boiling the grain in water, then mixing the barley water with white wine and other ingredients. Since at least the 18th century, this grain has been used to make strong beers in England, Ireland and Scotland, using traditional English brewing techniques.

Types

Barley is available in a variety of forms, including pearled and hulled grains, grits, flakes, and flour.

What kind of barley is healthiest? Hulled barley (or covered barley) is considered the most nutrient-dense type.

It’s eaten after removing the inedible, fibrous, outer hull of the grains, but it is still considered a whole grain, unlike pearled barley. Once removed, it is called “dehulled barley,” but it has its bran and germ intact, which is where many of the nutrients can be found.

Pearled barley is more processed and refined, so it lacks some of the barley nutrition benefits described more below.

The pearled version is dehulled, which has been steam processed further to remove the bran. This reduces the nutrient content of barley and makes it a more processed product, often being used in many packed products, including flours, flaked grains or grits.

Pearled barley cooks quicker because its bran has been removed, but this also removes nutrients and won’t provide as many benefits as the hulled grain.

Top 9 Benefits

1. High Source of Fiber

We can’t talk about barley nutrition without mentioning its high fiber content. Each one-cup serving provides approximately six grams of fiber.

Most of the fiber found in barley is insoluble fiber, the type that studies show aids in healthy digestion, glucose and lipid metabolism, and heart health.

Consuming foods that are high in fiber also makes you feel fuller, since fiber expands within the digestive tract and takes up a high volume of space. This means you feel more satisfied after a meal, are better able to control blood sugar levels and have less cravings.

The fiber found in whole grains has been shown to have positive effects on glycemic response, blood lipid attenuation, intestinal enzymatic activity, digestibility of foods and gut microbiota.

2. Can Help Improve Digestion

Fiber can help fight constipation and diarrhea by forming bulk within the digestive tract, therefore regulating bowel movements. A 2003 study observed the effects of adding more barley to the diet of adult women and found that after four weeks, barley intake had beneficial effects on both lipid metabolism and bowel function.

Fiber is also important for maintaining a healthy balance of bacteria within the digestive tract.

Another important and well-researched benefit of barley nutrition? Its high supply of fiber may even be beneficial in preventing certain types of cancers within the digestive system, including colon cancer.

The soluble fiber found in barley essentially “feeds” probiotic bacteria in the gut, helping produce short-chain fatty acids (SCFAs), including butyrate, that have anti-inflammatory effects and may help treat symptoms associated with irritable bowel syndrome (IBS), Crohn’s disease and ulcerative colitis.

Is barley good for kidney patients? It can be, since it is a grain that’s lower in phosphorus but high in a number of nutrients, which is important for people with kidney disease to monitor.

According to the National Kidney Foundation, a plant-based (or mostly vegetarian) diet that includes several servings of whole grains daily can be beneficial for those with kidney disease because whole grains provide fiber and a good balance of protein, sodium, potassium and phosphorus.

3. Helps with Weight Loss

Fiber provides volume to a healthy diet without any additional calories since the body cannot digest fiber. This makes the fiber found in barley nutrition beneficial for appetite control and weight loss.

An article published in the Journal of Nutrition states, “The role of dietary fiber in energy intake regulation and obesity development is related to its unique physical and chemical properties that aid in early signals of satiation and enhanced or prolonged signals of satiety.”

A study in 2008 found that when adults added high amounts of barley nutrition’s beta-glucan fiber to their diets for six weeks, their weight significantly decreased, as did their levels of hunger.

Many other studies have found that compared to more refined grain products, like white bread, for example, consuming whole grains significantly reduces hunger levels and positively impacts metabolic responses to carbohydrates by absorbing starches at a slower pace. This is believed to be one reason why epidemiologic studies have shown that fiber intake is associated with a lower body weight.

4. Helps Control Blood Sugar Levels

Research suggests that barley nutrition can benefit blood sugar level management, making it a smart grain choice for those with diabetes or any form of metabolic syndrome because it helps to slow the rate at which sugar is released into the bloodstream.

Barley nutrition contains eight essential amino acids, the building blocks of protein, as well as high amounts of soluble fiber, which controls insulin release in response to barley’s sugar in the form of carbohydrates.

Inside the cell walls of barley is a type of soluble fiber called beta-glucan. Beta-glucan is a viscous fiber, meaning our body cannot digest it, and it moves through the digestive tract without being absorbed.

As it does this it binds with water and other molecules within the digestive tract, slowing down the absorption of glucose (sugar) from food intake.

One animal study conducted in 2010 found that after rats were given high levels of barley for a seven-week period, the addition of barley helped reduce their weight, decreased hepatic lipid (fat) accumulation and improved insulin sensitivity compared to the rats not consuming barley.

Another animal study conducted in 2014 found similar positive effects of adding barley to the diet. Because of its special fiber compounds, barley nutrition has even been found to help control blood sugar levels better than other whole grains, like oats.

5. Helps Lower High Cholesterol

A diet rich in fiber has been correlated with a lower incidence of heart disease, partially due to its ability to help lower high cholesterol levels. Barley nutrition’s high source of insoluble fiber is mostly responsible for giving it its heart health benefits because it inhibits the amount of bad cholesterol that can be absorbed by the intestines.

In a 2004 study, 28 men with high cholesterol levels were put on a diet containing high amounts of barley, with roughly 20 percent of overall calories coming from whole grain barley. After five weeks, total cholesterol, HDL “good” cholesterol and triacylglycerols levels all showed significant improvements.

Researchers concluded that by increasing soluble fiber through consumption of barley as part of an overall healthy diet, people can reduce several important cardiovascular risk factors.

Fiber helps form a type of acid known as propionic acid, which helps inhibit enzymes that are involved in the production of cholesterol by the liver. The fiber found in barley nutrition also provides beta-glucan, a substance that is needed to bind bile in the digestive tract to cholesterol and therefore to help pull it through the colon and out of the body in stool.

6. Helps Prevent Heart Disease

One of the biggest advantages of barley nutrition is that eating whole grains is correlated with improved heart health and reduced risk markers associated with cardiometabolic diseases, especially when eaten as part of a balanced, high-fiber diet, according to a large body of research.

This grain contains certain nutrients, including vitamin B3 niacin, vitamin B1 thiamine, selenium, copper and magnesium, that are useful in lowering LDL and total cholesterol, high blood pressure and other risk factors associated with heart disease.

These minerals help control the production and metabolism of cholesterol, prevent dangerous blood clotting, aid in arterial health, and are crucial for nerve signaling functions that help control cardiovascular processes like heart rhythms.

These nutrients are especially useful in slowing the dangerous progression of atherosclerosis, a condition in which plaque builds up within arteries and can lead to heart disease, a heart attack or stroke. Barley nutrition helps blood vessels remain clear, improving blood flow and reducing inflammation.

7. Provides Antioxidants

Barley benefits the body in many ways because it contains antioxidant phytonutrients known as lignans. Lignans are correlated with lower incidences of cancer and heart disease because they are helpful in reducing inflammation and fighting the toll that aging can have on the body.

According to a 2018 article published in the journal Molecules, “lignan compounds are of increasing interest because of their potential beneficial properties, i.e., anticancerogenic, antioxidant, estrogenic, and antiestrogenic activities.”

Foods that provide lignans are considered to be “functional foods” because they offer protection against a range of degenerative diseases, such as type 2 diabetes, cardiovascular diseases, neurodegenerative diseases, erectile dysfunction and more.

The main type of lignan that is found in barley is called 7-hydroxymatairesinol. Studies have shown that this lignan may offer protection against cancer development and heart disease because it helps the body metabolize bacteria and sustain a healthy ratio of “good-to-bad” bacteria within the gut, reducing overall inflammation.

The antioxidants found in barley nutrition help boost serum levels of enterolactones, which are compounds associated with controlling hormone levels and therefore fighting hormone-related cancers, such as prostate and breast cancer.

8. High in Vitamins and Minerals

Barley nutrition is a good source of important nutrients, including selenium, magnesium, copper, niacin, thiamine and many other vital nutrients too.

Barley nutrition helps many functions due to its high mineral content. Copper, for example, is important for maintaining cognitive function into old age, supporting metabolism and the nervous system, and producing red blood cells.

Selenium found in barley benefits your appearance by improving skin and hair health and supports a healthy metabolism. Selenium also works with vitamin E to fight oxidative stress.

Manganese found in barley nutrition is important for brain health and supporting the nervous system.

Magnesium is needed for numerous important enzyme relations within the body, including the production and use of glucose. It also helps control muscle functioning, dilating blood vessels and many more functions.

9. Helps Protect Against Cancer

A diet that includes whole grains has been shown to protect against various forms of cancer, including gastrointestinal, breast, colon and prostate cancers. Whole grains contain compounds that have the ability to fight free radical damage and inflammation, including lignans, polyunsaturated fatty acids, oligosaccharides, plant sterols and saponins.

These beneficial compounds have mechanistic effects that include binding to harmful carcinogens and removing them from the body. Whole grains also produce protective short-chain fatty acids (SCFAs) and help improve the environment of the gut and therefore boost immunity by helping with antioxidant and nutrient absorption.

The grain’s antioxidants and enterolactones also seem to play a role in defending against hormone-based types of cancer. Other plausible mechanisms by which whole grains may defend against cancer (especially colon cancer), according to a 2011 systematic review, include increased stool bulk and dilution of carcinogens in the colonic lumen, reduced transit time, and bacterial fermentation of fibers.

Nutrition Facts

A quarter cup of uncooked/dry hulled barley provides about:

• 160 calories
• 34 grams carbohydrates
• 6 grams protein
• 1 gram fat
• 8 grams fiber
• 0.9 milligrams manganese (45 percent)
• 17 milligrams selenium (25 percent)
• 0.2 milligrams thiamine (20 percent)
• 61 milligrams magnesium (15 percent)
• 121 milligrams phosphorus (12 percent)
• 0.03 milligrams copper (11 percent)
• 2 milligrams niacin (10 percent)

Barley vs. Other Grains?

When compared to many other grains, even other ancient whole grains, barley is lower in fat and calories but higher in dietary fiber and certain trace minerals.

Is barley better than rice? A one-cup serving of cooked barley has less calories but more fiber than an equal serving of quinoa, brown rice, amaranth, sorghum, millet or wild rice.

Is barley better than wheat? Barley and wheat have similarities but are two different types of grasses.

There are also various types and forms of wheat, such as wheat bran and farro, so it’s hard to say which one is “best.”

Barley has some more fiber than whole grain wheat. It’s about 17 percent fiber from volume, while wheat is about 12 percent.

Both are associated with health benefits like lowering cholesterol and helping you feel full.

Risks and Side Effects

Is barley gluten-free? No, just like whole grain wheat and rye, it naturally contains the protein gluten.

This means it may not be a suitable grain for those with celiac disease or gluten sensitivities. Glutenous proteins can greatly be reduced by sprouting and fermenting grains, however some still remains intact.

Gluten may be difficult for some people to properly digest and may cause a range of reactions among those with gluten intolerance, including malabsorption of nutrients, leaky gut syndrome, low energy levels, bloating, constipation and other symptoms.

Although sprouting barley can help lower its gluten content, it will still have gluten proteins intact even once sprouted and should be avoided by anyone with a known gluten allergy or intolerance. If you have a sensitive digestive system, IBS or signs of leaky gut syndrome, it may be smart to avoid it and other grains, at least for a period of time to allow your gut to heal.

The same nutrients found in this grain can be found in many vegetables and fruits — therefore barley and other grains are not entirely necessary in every healthy diet. If you have no negative reactions to grains or gluten, then this grain can be a beneficial part of your diet.

How to Select and Cook

When buying barley, you want to look for 100 percent whole grain hulled or dehulled barley but ideally not pearled.

Soaking

To get the most benefits from barley nutrition, it’s recommended that you first soak and sprout hulled, uncooked barley grains, or you can choose to buy sprouted barley flour for baking. Sprouting whole grains helps unleash their nutrients so the body can actually absorb and use the various vitamins and minerals found within the grain.

This is because all whole grains contain certain antinutrients, like phytic acid, which bind to nutrients and make them very difficult to absorb.

Soaking and sprouting grains can help lower the level of antinutrients significantly, making grains more beneficial and also easier to digest. It can also reduce the amount of gluten present to some degree.

Numerous studies have found that when grains are soaked and sprouted, improvements in digestibility and nutrient absorption are commonly seen and also vitamin, mineral, protein and antioxidant levels are increased.

To sprout your own, you can soak whole, raw barley grains for eight to 12 hours and then sprout them over the course of about three days.

How to Cook

Before cooking raw barley, rinse the grains thoroughly under running water. Make sure to remove any hulls or floating particles since these can carry bacteria.

Cook it using a ratio of one part barley to three parts boiling water or broth. This means you add 1/3 cup of the grain to 1 cup of liquid when boiling the grains.

Bring both the cleaned grains and liquid to a boil, and then lower the heat, allowing it to simmer on a low heat setting until it’s tender and cooked through. Pearled barley usually takes about an hour of simmering to cook, while the preferred type of hulled barley takes about one-and-a-half hours.

How to Add It to Your Diet

This ancient grain is described as having a rich, nutty flavor and a dense, chewy texture. If you like the taste and texture of other ancient, whole grains like farro, buckwheat or wheat berries, then you’ll likely enjoy this grain, too.

It is a great addition to comfort foods like soups and stews, since it absorbs a lot of flavor and adds a filling, chewy element to dishes.

You can add more barley nutrition benefits to your diet by using the hulled variety anywhere you’d normally use other whole grains, like quinoa, rice or buckwheat. You can use it in the following recipes:

• It is a delicious addition to soup and stews. Try it in this Crockpot Turkey Stew or Vegetable Beef Barley Soup Recipe. Mushroom barley soup is another popular use for this hearty whole grain.
• For breakfast, try this grain in this Quinoa Porridge Recipe.
• As a healthy side dish, you can use it in place of rice. Try Barley with Tomatoes and Basil or Barley Salad.
• To make barley bread, you’ll need basic ingredients like whole grain barley flour, eggs, milk or water, olive oil, yeast, honey, and salt. Try this recipe.

Final Thoughts

• Barley (Hordeum Vulgare L.) is a member of the grass family and is one of the most popular types of whole grains in the world. It’s high in fiber, manganese, copper, magnesium, B vitamins, selenium and more.
• What is barley used for? For thousands of years this grain has been used to make beer and other alcoholic drinks, like barley wine, malt (a sweetener), tea, flour, brown breads, and porridges.
• Studies show that barley health benefits include helping lower high cholesterol and blood pressure, supporting digestive health, helping with weight management, supporting healthy blood sugar levels and metabolic health, and more.
• Does barley have gluten? Yes, like rye and wheat, it naturally contains the protein gluten. This means that for people with an intolerance to gluten, barley side effects may include indigestion, allergic reactions, skin rashes and more. If this applies to you, other gluten-free grains like quinoa, buckwheat or brown rice are better options.

The post Barley Nutrition Facts, Benefits and How to Cook It appeared first on Dr. Axe.

What is the healthiest bread you can eat? That can depend upon your health status, health goals and food allergies, but Ezekiel bread may just be a healthier choice for you than your current go-to loaf.

Ezekiel bread is a type of sprouted grain bread that is prepared using traditional methods of soaking, sprouting and baking. These methods have been in existence for thousands of years — and for good reason. Ezekiel bread is made using sprouted whole grains, legumes and sometimes seeds.

Most types contain no added sugar, no preservatives and no artificial ingredients, unlike most other commercial breads.

Why is Ezekiel bread healthy? Compared to breads that don’t contain sprouted grains, Ezekiel bread nutrition includes more protein, fiber, and absorbable vitamins and minerals. It also contains less harmful antinutrients, like phytic acid, and may even be less concentrated with gluten.

What Is Ezekiel Bread?

Ezekiel bread is a type of sprouted grain bread. It get’s its name from a recipe that is based on a section of the Bible, making it a top 10 Bible food. According to one maker, Food For Life, “Ezekiel 4:9 products are crafted in the likeness of the Holy Scripture verse Ezekiel 4:9 to ensure unrivaled honest nutrition and pure, delicious flavors.”

It’s believed that the biblical bread recipe was intended to help people survive famine during an upcoming siege. Certain grains, like barley and millet, for example, throughout history actually were considered somewhat of a poor man’s food. This is because these hardy grains were able to last through times of drought and frosts, and when the grains were sprouted and all combined together, they made a good source of complete protein that could nurture the population.

Similar breads have been made ever since ancient times, with different cultures tweaking the recipe in various ways. For example, Essence bread is a type of ancient sprouted Hebrew bread that is made in a similar way to Ezekiel bread still today. Essence bread is said to stem back thousands of years to around the time of the 2^nd century B.C.

Ezekiel bread ingredients typically include the following: organic sprouted wheat, filtered water, organic malted barley, organic sprouted rye, organic sprouted barley, organic sprouted oats, organic sprouted millet, organic sprouted corn, organic sprouted brown rice, fresh yeast, organic wheat gluten and sea salt.

Is Ezekiel Bread Gluten-Free?

Gluten-free diets are a big trend nowadays, and gluten-free products are springing up all over supermarket shelves. But Ezekiel bread is not gluten-free because it’s typically made using sprouted ancient wheat grains, barley and rye, all of which contain the protein gluten.

This is one of the main reasons it is not recommended that everyone makes Ezekiel bread a staple of his or her diet. While the soaking and sprouting process, and lightly cooking wheat products can reduce their gluten content, they won’t completely remove it.

According to recent research, for those who react negatively to eating gluten, even if they don’t have celiac disease, it’s best to avoid gluten-containing grains and products from the diet. People with irritable bowel syndrome (IBS) and other forms of digestive distress may also have trouble consuming a high amount of fiber and seeds in whole grain breads.

Ezekiel Bread vs. Whole Wheat

One of the biggest differences between Ezekiel breads and standard whole wheat breads is that the whole wheat ones are not sprouted. Therefore, un-sprouted breads may have less bioavailable nutrients, possibly more gluten, and not be as easy for some people to digest.

Most wheat breads in the grocery store today are highly refined, so don’t be fooled by the “whole grain” labeling. Many products with such labels are still loaded with empty calories and hardly any nutrients.

When you eat them in excess, refined grains can provide you with high levels of certain compounds that may hurt your metabolism, including gluten, starch and phytic acid.

Nutrition Facts

According to Food For Life, the makers of one of the most popular types of Ezekiel breads, one slice (about 34 grams) of Ezekiel 4:9 Sprouted Whole Grain Bread has about:

• 80 calories
• 15 grams carbohydrates
• 4 grams of protein
• 0.5 gram fat
• 3 grams of fiber
• 0.7 milligram iron (4 percent DV)
• 80 milligrams potassium (2 percent DV)

Is Ezekiel bread low in carbs? And in case you’re wondering: can you eat Ezekiel bread on the keto diet?

Ezekiel bread calories and carbs are relatively low. However, if you follow the ketogenic diet, you likely avoid any and all grains. That means no breads.

If you switch to a cyclical keto diet or carb cycling diet, certain sprouted grain breads may be acceptable on your carb-loading days.

It’s not listed on this particular label, but sprouted breads are also a decent source of B vitamins like vitamin B2, B5 and B6, plus it contains 18 amino acids, including all nine of the essential amino acids (phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine).

Is Ezekiel bread vegan? Yes, most types are, since they contains no dairy, butter or eggs (you’ll want to check the ingredient label for honey).

Related: What Is Pumpernickel Bread? Benefits, Nutrition & More

Benefits

1. Sprouting Helps Improve Digestibility of Nutrients

The reason that this bread is the healthier option over most other breads has to do with its preparation, specifically that the grains used to make Ezekiel bread are sprouted.

Many plant foods, especially grains, contain factors that can be toxic and mess with your gut lining. Unsprouted grains in particular contain antinutrients.

Antinutrients are defined as compounds found in foods like grains, legumes and nuts that bind to minerals and make them unusable by the body. So even though whole grains have nutrients in them, the presence of antinutrients means you don’t actually absorb most of the minerals and vitamins from the whole grains.

Sprouting and fermenting foods increases their nutrient content and makes them more easily digestible. It also breaks down starches in grains and turns them into more easily digested simple sugars.

Probably most important, research shows that sprouting grains deactivates nutrient blockers (antinutrients). This means that compared to breads that aren’t sprouted, Ezekiel bread’s nutrients are more easily used by the body. You’re also less likely to experience digestive problems from eating it.

2. Good Protein Source

Ezekiel bread contains 18 amino acids, the building blocks of proteins, including all nine essential amino acids.

3. Improves Vitamin/Mineral Content

Sprouting breaks down antinutrients, the enzyme inhibitors that can interfere with your ability to absorb calcium, magnesium, iron, copper and zinc found in the grains. This means it increases how well vitamin and minerals can be absorbed:

Vitamin C, B vitamins and vitamin E also seem to become more concentrated when sprouted.

4. Good Source of Fiber

Sprouted breads are made using a combination of sprouted whole grains and legumes, both of which have high fiber contents that help digestion and make you feel full.

Risks and Side Effects

Usually the only way to know if you can tolerate grains and wheat gluten is to notice if you experience any sort of grain-related symptoms, such as leaky gut syndrome or gluten sensitivity.

If you have a gluten intolerance, you may or may not find that Ezekiel bread is a healthy bread option for you. If you’ve been told to avoid gluten entirely, speak with your health care provider before adding any type of sprouted bread to your diet. If you do have celiac disease, look for gluten-free grains and gluten-free products in which fermenting practices have been used.

Consuming sprouted grains on occasion is typically healthier than eating them with every meal. The same rule goes for Ezekiel bread: It can play a part in an otherwise healthy diet for some people, but it’s best not to think of it as a staple of your diet.

Where to Find

Which type of Ezekiel is the healthiest bread? In terms of where to buy Ezekiel bread, look at major grocery stores, places like Trader Joe’s (who make their own sprouted wheat bread), and in health food stores.

Some of the most popular brands of sprouted bread are:

• Food For Life (this is the company that makes Ezekiel 4:9 bread)
• Alvarado Street
• Manna Bread
• Sha Sha Co.
• Everfresh Organic
• Silver Hills Bakery

Homemade sprouted grain breads, especially sourdough breads, can also be found at farmers markets and traditional bakeries. Ask about the preparation methods to make sure the grains were sprouted first and that what you’re buying is truly “whole grain.”

How to Store

Do you have to keep Ezekiel bread refrigerated? Are you supposed to keep Ezekiel bread frozen?

Normally it’s stored in the frozen section in grocery stores because it contains no preservatives and, therefore, goes bad more quickly than other breads.

Sprouted flour is prone to growing mold over time, so it’s recommended to freeze your bread within 2–3 days of making it. Otherwise store it in the refrigerator to prolong freshness.

You can also try making sprouted bread (or muffins, cookies, etc.) in bulk and freezing them for later, which will keep them fresh for several months.

How to Make

Some people prefer to make their own sprouted bread to ensure they get the freshest product with the best ingredients. If you’d like to try making your own sprouted bread, look for unprocessed, untreated whole grains in health food stores (usually in the bulk section) or try buying them online.

You can sprout almost any grain, but you need to start with whole grain berries and not the kind that have been milled, rolled, flaked or prepared in other ways. Those methods prevent them from sprouting.

Some of the best grains and seeds to include in sprouted breads are: wheat, barley, spelt, oat groats, buckwheat, brown rice, einkorn wheat, as well as various seeds like sesame, poppy, chia and flax seeds.

The process of making homemade sprouted bread involves:

• Soaking grains: You can do this in a large bowl or even a crockpot/slow cooker.
• Draining the grains: You need either a strainer with small holes in it or a sleeve/cheesecloth. This step is to separate the soaked grains from the water they sit in.
• Drying or dehydrating grains: You need to dry the grains out after they sprout to turn them into flour. You can do this by baking them at a low temperature in the oven, or some people choose to dehydrate them.
• Grinding the grains into flour: You can either use a high-speed blender or choose to purchase a grinder specifically made for flours. There is a range of grain grinders available on the market that differ in terms of price and capabilities, depending on what you’re looking for.

Homemade Ezekiel Bread Recipe

Ingredients:

• 3.5 cups of untreated/raw whole grains (try the following combination: ½ cup barley flour, ¼ cup finely ground broad bean (fava bean) flour, ¼ cup millet flour, 1 cup durum/spelt wheat flour, ½ cup finely ground lentil flour)
• 1 tablespoon vinegar
• 1.5 teaspoons salt
• 2.25 teaspoons or one ¼ ounce package active dry yeast

Directions:

To make sprouted flours:

1. Place grains into a large bowl and cover with warm water by about two inches, then add vinegar. Stir together to combine.
2. Let the grains soak in the bowl for 18 to 24 hours, depending on the kind.
3. Drain the grains and rinse them well. Then place them in a shallow bowl/dish/container that has a wide opening in which air can circulate. You can add 1–2 tablespoons of water for moisture, but the grains shouldn’t be soaking anymore. Leave the grains out on the countertop in a room-temperature space.
4. Allow the grains to sit and sprout over 2–3 days (depending on the kind). Every 12 hours while they’re soaking, rinse them well. Leave them to sprout until you see tiny, cream-colored sprouts emerging at the end of the grains.
5. Once sprouted, rinse and dry grains. Transfer the grains to the oven or a dehydrator lined with a nonstick sheets. Dehydrate the grains for 12 to 18 hours. You can either freeze the grains to use later at this point, or grind them into flour/dough to use right away. To grind them to flour in order to bake into bread, follow directions below for making bread.

To make homemade bread:

1. Add about half of the grains to a food processor/grinder and sprinkle half the salt over. Process until the mixture comes together into a ball. Place it in an airtight, covered container. If you want your bread to have a fermented sourdough taste, leave the container at room temperature for 1 to 2 days. If not, leave it out for no more than about 12 hours.
2. Add the yeast and knead the dough. Do this on a clean counter by sprinkling the dry yeast over the dough and kneading for no less than 20 minutes.
3. Allow the yeast to get active by transferring the dough to a bowl and forming it into a ball. Cover the bowl with a plastic bag and let it sit for about 1.5 hours so the yeast and grains can interact, and the dough will rise.
4. Preheat your oven to 350 degrees Fahrenheit (177 C). Grease a bread pan and press in your dough. Bake for about 60 minutes (or if you have a thermometer, until the internal temperature of the bread measured reaches about 180 to 190F).

Final Thoughts

• What is Ezekiel bread?  It’s a type of sprouted bread said to be “crafted in the likeness of the Holy Scripture, verse Ezekiel 4:9.”
• Ezekiel bread nutrition benefits mainly come from the fact that it is made with sprouted grains. Considering the fact that it’s sprouted and free of any questionable additives or preservatives (like most conventional breads), it is a better option than many other types of bread.
• Is Ezekiel bread gluten-free? No; sprouted grains still contain gluten and aren’t meant for those with a gluten allergy (celiac disease) intolerance.
• Sprouting and fermenting grains can reduce gluten content and enzyme inhibitors, while increasing beneficial nutritional and probiotic content. Because it decreases antinutrients it may make grains more easily digestible.

The post The Read “Wonder” Bread? Ezekiel Bread appeared first on Dr. Axe.

Although they provide a pleasant, salty crunch when paired with soups or cheese plates and often are recommended when you’re feeling sick or dealing with digestive issues, saltine crackers certainly wouldn’t make any healthy foods list.

They lack nutrients and are made of refined carbohydrates, so really wouldn’t be considered healthy. When consumed in small amounts, however, perhaps for that notable crunch in a recipe or to crumble over soup, they won’t throw off your diet entirely and may even help relieve nausea and upset stomach.

Saltine Crackers Nutrition

Saltine crackers are made with white flour, water, a leavening agent, butter and salt. They are low in calories and fat and provide little fiber.

However, they’re considered a processed food and are higher in sodium.

Five regular saltines (about 15 grams) contain approximately:

• 63.2 calories
• 11.2 grams carbohydrates
• 1.4 grams protein
• 1.3 grams fat
• 0.4 grams fiber
• 0.1 milligrams thiamine (6 percent DV)
• 0.1 milligrams mangansese (6 percent DV)
• 0.8 milligrams niacin (4 percent DV)
• 0.8 milligrams iron (4 percent DV)

Saltines will also typically contain small amounts of folate (less than 5 percent DV per serving) because they are made with fortified flour.

Are Saltine Crackers Healthy? Potential Benefits

While saltine crackers aren’t considered healthy because they lack nutritional value, they do offer some potential benefits, especially for people dealing with digestive issues or nausea. Some benefits of saltine crackers may include that they are:

• easy to digest
• odorless and bland, making them a good option for people experiencing nausea, vomiting or upset stomach
• fortified with small amounts of iron and folate

In a survey on management techniques for nausea and vomiting during pregnancy by obstetrician/gynecologists, 88 percent of the 488 participants noted that they recommend soda crackers to patients with moderate nausea.

A study published in Digestive Diseases and Sciences found that saltine crackers moderately improved symptoms of gastroparesis, a disorder that affects the stomach muscles and prevents proper stomach emptying.

Downsides, Risks and Side Effects

1. Made With White Flour

Saltine crackers are made with refined white flour, which puts them in the same category as white bread, pasta and other processed snack foods. Foods made with white flour have a high glycemic index and are converted into sugar by the body fairy quickly.

Eating a handful of saltine crackers can cause blood sugar fluctuations, providing some energy at first, followed by a dip and feeling hungry all over again.

2. High in Sodium

Saltine crackers contain a good amount of sodium, especially when you factor in how easy it is to eat more than one serving of this popular crunchy snack. Next thing you know, you’ve eaten almost an entire day’s worth of sodium (and you’re probably still hungry).

Research indicates that a diet that’s too high in sodium, usually from the consumption of processed, salty foods, can lead to hypertension (the leading cause of heart disease), kidney stone damage, water retention and bloating.

3. Not Very Filling

Saltine crackers are easy to eat because they are very low in fiber and don’t give you the full, satisfied feeling you get from a serving whole grains or vegetables. Plus, they are made with refined carbohydrates, which cause blood sugar fluctuations and increased carb cravings.

Although eating a serving of saltines crackers is low in calories and shouldn’t lead to weight gain alone, when you start eating two, three or four servings at a time, you consume a whole lot of calories and sodium, with almost no nutrients. This can cause bloating and weight gain if done frequently over time.

4. Low in Nutrients

Aside from the low amounts of iron and folate that are found in saltine crackers because they are made with fortified flour, they lack nutritional value. There are more nutritious crackers out there that provide fiber, protein and a range of micronutrients that are needed for optimal health.

Healthier Swaps

If you’re looking for an alternative to the crunchy, salty bite of a saltine cracker, consider healthy snacks that are made with complex carbohydrates, nuts, seeds and fruits instead. These keep you full because they’re rich in fiber and contain a range of vitamins and minerals:

1. Whole grain crackers (made with quinoa, whole wheat, brown rice, oats, etc.)
2. Nut and seed crackers (made with flaxseeds, chia seeds, pumpkin seeds, almond flour, cassava flour, etc.)
3. Grain-free crackers (made with coconut flour, nut flours and seeds)

When looking for a healthy cracker option, consider the following factors:

• Ingredients: Make sure you recognize the ingredients and that the list is short, made up of whole foods that provide nutritional value.
• Fiber: Look for crackers that provide fiber, which keeps you full longer. Three to five grams per serving (or more) is a good amount.
• Sodium: Choose crackers that are low in sodium, with just a hint of salt for taste.
• Added or refined sugars: Skip crackers that are loaded in refined sugar. Look for ones that are sweetened with honey, maple syrup, stevia and other natural sweeteners.

Leaving the crackers aside, there are plenty of other low-carb snacks to choose from, including almond butter on celery sticks or sliced apples, carrots dipped into hummus, kale chips, no-bake nut butter bars, and hard-boiled eggs. Remember to choose snack foods that are filling (because they contain fiber and protein) and hold you over until your next meal.

Conclusion

• While saltine crackers aren’t considered healthy because they lack nutritional value, they do offer some potential benefits, especially for people dealing with digestive issues or nausea.
• Saltine crackers are easy to eat when you have an upset stomach or nausea because they are odorless and bland. They also contain small amounts of iron and folate.
• You don’t want to eat too many saltine crackers (or even make them part of your daily diet) because they are high in sodium, easy to consume in excess and provide almost no nutrients.
• Some healthy alternatives to saltines include whole grain crackers, nut and seed crackers, and gluten-free crackers. Look for crackers made with recognizable ingredients, low sodium levels and a good amount of fiber.

The post Are Saltine Crackers Healthy? Pros & Cons of Saltines appeared first on Dr. Axe.

Kamut® (pronounced ka-moot) is a trademarked name given to khorasan wheat. The grain had been all but forgotten, but recently it is making a comeback. This is most likely because of its enjoyable taste, texture, nutritional value and hypoallergenic properties.

Want to mix up your grain options? Add Kamut to your pantry, and use it for better digestion, brain function and energy.

Plus, it’s packed with nutrients and will keep you full for hours.

What Is Kamut?

Kamut actually has a confusing and unknown past. Scientists in the United States, Canada, Italy, Israel and Russia have all examined the grain and come to various conclusions regarding its origin and identification.

Kamut is thought to be the cousin of durum wheat, as they both belong to the Triticum turgidum family. 

Kamut brand wheat has a delicious, buttery flavor. Plus, it is known to be easily digested.

Similar to bulgar wheat, it has more proteins, lipids, vitamins, minerals and amino acids than common wheat. Therefore, it serves as a more nutritious substitute.

Also, Kamut is an excellent crop for organic farming because it produces high-quality wheat without the need for artificial fertilizers or pesticides. This is because the crop has a high tolerance for diverse organic conditions, and similar to other cereals, it yields well.

The kernels are twice the size of wheat kernels and are characterized by a distinctive hump shape.

The story of Kamut’s appearance in the U.S. is an interesting one. According to anecdotal reports, the Kamut grain was found in a pyramid in Egypt, and some kernels were given to an American airman who was stationed in Portugal around 1949. The airman sent them to his father, a wheat farmer in Montana, and he planted a small amount of the grain.

He had no commercial success with it, and interest in the grain died down until Mack and Bob Quinn, father and son farmers from Montana, decided to cultivate the ancient grain in 1977. By 1990, the Quinns registered the protected, cultivated turanicum variety QK-77 as the trademark Kamut®.

Today, the wheat formerly known as khorasan wheat is called Kamut and sold in your local health food store.

Nutrition Facts

The chemical composition of Kamut wheat has a clear advantage compared to modern wheat because it contains up to 40 percent more protein. Kamut is also higher in benefit-rich zinc, magnesium and selenium, as well as many polyphenols and fatty acids.

It is known as a “high-energy grain” because of its high percentage of lipids, which provide more energy than refined carbohydrates.

One cup (approximately 172 grams) of cooked Kamut has about:

• 251 calories
• 52.4 grams carbohydrates
• 11.1 grams protein
• 1.6 grams fat
• 7 grams dietary fiber
• 2 milligrams manganese (104 percent DV)
• 304 milligrams phosphorus (30 percent DV)
• 4.7 milligrams niacin (24 percent DV)
• 96 milligrams magnesium (24 percent DV)
• 0.4 milligrams copper (21 percent DV)
• 3 milligrams zinc (20 percent DV)
• 3 milligrams iron (19 percent DV)
• 0.2 milligrams thiamin (14 percent DV)
• 0.14 milligrams vitamin B6 (7 percent DV)
• 20 micrograms folate (5 percent DV)
• 0.05 milligrams riboflavin, or vitamin B2 (3 percent DV)
• 17 milligrams calcium (2 percent DV)

Benefits

1. Supports Bone Health

The manganese in Kamut promotes strong and healthy bones. This important mineral helps reduce bone loss, especially in women who are older and more susceptible to weak bones and fractures.

Because manganese helps with the regularity of hormones and enzymes, it is also involved in bone metabolism.

Recent research shows that consuming manganese, in addition to calcium, copper and zinc, improves bone mineral density in menopausal women. and studies indicate that women with osteoporosis generally have lowers serum manganese levels than women with normal bone mineral density.

Eating foods that are high in manganese, like Kamut, which has more than 100 percent the recommended daily value in one cup, is important in maintaining strong bones and serves as a natural treatment for osteoporosis and symptoms of bone damage.

2. Aids Digestive System

Because Kamut is a high-fiber food, it aids in the regularity and function of the digestive system. Fibrous carbohydrates, such as Kamut, clean you out, fill you up and help combat bacteria and toxins as they increase the absorption of nutrients.

Research has proved that there are multiple health benefits of consuming fibrous foods, including gut motility and the prevention of digestive issues like constipation.

The level of zinc in Kamut also helps in regulating digestion. A zinc deficiency is related to chronic digestive problems and diarrheal diseases, so zinc supplementation has been shown to be effective in both prophylaxis and helping stop diarrhea.

3. Detoxes the Body

If you experience frequent headaches, bloating, gas, fatigue, muscle aches, skin problems and bad breath, then you may need to detox your liver. Kamut is an excellent source of phosphorus, an essential mineral involved in hundreds of cellular activities every single day.

Foods high in phosphorus are important for kidney function and help the body detox by eliminating toxins and waste through urine. Research shows that maintaining healthy phosphorus levels is key, so sticking to real food sources (like Kamut) instead of processed foods with phosphorus additives is ideal.

In order to balance levels of uric acid, sodium, water and fat within the body, the kidneys and other digestive organs rely on electrolytes like phosphorus, potassium and magnesium.

4. High Source of Protein

Protein makes up the structure of the cells, organs and muscles in our bodies. Kamut is a high source of protein that helps our bodies make hormones, coenzymes, blood cells and even DNA.

The great benefit of consuming high-protein foods is weight management. Protein increases satiety (or fullness) during meals, causing people to eat less overall.

If you eat just until you are satisfied, not stuffed, you only eat as much as your body needs, and this contributes to weight loss and management.

A 2015 scientific review published in the American Journal of Clinical Nutrition found that higher protein diets improved participants’ appetites, body weight management and cardiometabolic risk factors. These improvements are thought to be due, in part, to modulations in energy metabolism and energy intake.

5. Fights the Common Cold

The zinc in Kamut may help prevent the common cold and symptoms of other illnesses. Research shows that zinc can interfere with the molecular process that causes mucus and bacteria to build within the nasal passages.

Ionic zinc, based on its electrical charge, has the ability to exert an antiviral effect by attaching to receptors in nasal epithelial cells and blocking the viral infection.

A 2013 study published in the Cochrane Database of Systematic Reviews found that intake of zinc was associated with a significant reduction in the duration of the common cold. The proportion of participants who experienced cold symptoms after seven days of treatment was significantly smaller than those in the control group.

Also, the incidence of developing a cold or taking antibiotics was reduced in the participants undergoing zinc treatment.

6. Supports Brain Health

The manganese in Kamut supports cognitive health, and it helps make khorasan wheat a viable brain food.

Did you know that a percentage of the body’s manganese supply exists in the brain? Because of this, manganese is closely tied to cognitive function.

Manganese is released into the synaptic cleft of the brain and affects synaptic neurotransmission, so it is possible that a manganese deficiency can make people more prone to mental illness, mood changes, learning disabilities and even epilepsy.

A 2013 study published in the International Review of Neurobiology explains that manganese is “pivotal for normal cell function and metabolism.”

Another study published in 2003 notes that a manganese deficiency may enhance susceptibility to epileptic functions and appears to affect manganese homeostasis in the brain, which is probably followed by alteration of neural activity. (It is important to note that manganese can have a toxic effect on the brain when consumed in excessive amounts, however.)

7. Balances Hormones

Zinc and manganese are responsible for naturally balancing hormones in the body. Zinc benefits hormonal health and fertility because it plays an important role in hormone production, including increasing testosterone naturally, which has widespread roles in both men and women.

Zinc benefits female sex hormones and is even involved in the creation and release of eggs within and from the ovaries. It is needed for the production of estrogen and progesterone in women, as both support reproductive health.

When estrogen levels become too high or too low, this causes problems with menstruation, mood swings, infertility and menopause, and it might even increase the risk of cancer.

A 2010 study conducted at the Shiraz University of Medical Sciences in Iran evaluated zinc’s ability to treat sexual dysfunction in chronic renal failure patients undergoing hemodialysis.

One hundred male patients were given a zinc supplement of 250 milligrams every day for six weeks. As a result of the treatment, testosterone levels increased significantly, suggesting that zinc can improve the sexual function of patients struggling with sexual dysfunction.

8. Lowers Cholesterol

Consuming high-fiber foods like Kamut is effective for lowering cholesterol because fiber aids the digestive system and helps the body get rid of toxins and unwanted waste.

A 2013 study published in the European Journal of Clinical Nutrition compared Kamut wheat to semi-whole-grain wheat. Participants consumed products, including pasta, bread and crackers, made from one of the wheat types.

After an eight-week consumption period, laboratory analysis found that Kamut products could be effective in reducing metabolic risk factors, markers of both oxidative stress and inflammatory status.

How to Use (Plus Recipes)

You can buy a Kamut product online or at your local health food store in the grain or flour department. The wheat is used similarly to modern wheat, and it can be added to baked goods, breads, pastas, waffles and pancakes. It is even used in beer brewing.

Kamut is known for its smooth texture and its nutty and buttery flavor.

The quickest way to prepare Kamut at home is by soaking the kernels overnight. After the kernels have been soaked, add one cup of Kamut to three cups of water, and bring the mixture to a boil in a medium or large saucepan.

Once it is boiling, reduce the heat, and let it simmer for 30 to 40 minutes or until the grain is tender. If you did not soak the kernels overnight, the next best option is to simmer them for an hour.

Here are a few ways to add Kamut or a product containing the wheat to your daily diet:

• Eat Kamut grains for breakfast at home instead of oats. Add fruit, nuts and honey to create a filling breakfast bowl.
• Use Kamut pasta to make a cold pasta salad or warm and rich pasta dish.
• Add Kamut grains to a soup, stew or on top of a salad.
• Add the grains to a stir-fry.
• Use Kamut grain as a side dish, paired with grilled chicken or fish.
• Use Kamut chips or pita as a snack or side dish, and dip it in hummus.
• Use Kamut flour to make baked goods, such as cookies, cakes and muffins.

Adding home-cooked Kamut grains to a cold and refreshing salad is the perfect way to utilize its protein and fiber content. It also adds a nutty and delicious flavor to mixed vegetables.

Try adding kamut to this Taco Salad Recipe. It will keep you full and help you maintain a healthy weight.

Try swapping the quinoa out for Kamut grain in this Apple Quinoa and Kale Salad Recipe, or use equal parts Kamut and quinoa. This salad is full of fiber and essential vitamins and minerals.

If you do not have a gluten sensitivity, try using Kamut flour to make this tasty Chocolate Chip Scones Recipe. This is the perfect way to start or end a day!

Kamut grain is a perfect addition to any hearty soup or stew. This Beef Stew Recipe is healing and healthy. It’s great for your gut and full of vegetables and protein — plus, it’s easy to make!

The post Kamut: The High-Energy, High-Nutrient Ancient Grain appeared first on Dr. Axe.

By now, you’ve probably heard about and seen sprouted grain bread at the grocery store or farmers market. It may seem like a new dietary craze, but the methods used to prepare sprouted bread have existed for thousands of years.

If you’re looking for a healthier, more digestible and better absorbed type of bread, it’s time to look into sprouted grain bread. It’s made with nutrient-rich ingredients, and they’re soaked to release all of their healthy goodness.

If you love preparing your own healthful foods and knowing exactly what’s in them, you can sprout grains for yourself at home and prepare a homemade loaf that can be enjoyed (from the freezer) for months.

What Is Sprouted Grain Bread?

Sprouted grain bread is made from sprouted or germinated whole grains. The sprouting process breaks down the carbohydrates and proteins in the grain, which may make it easier to digest and absorb nutrients.

During the sprouting process, grains are soaked in water until they begin to grow. The sprouts are then drained and ground so they can be used to make bread.

A typical loaf of whole-grain bread is made with flour and ground grains that haven’t gone through the soaking and sprouting process. White breads are made with only part of the grain and go through a process that removes most of the nutritional value.

Although the term “sprouted” is used in many bread products and is associated many benefits, not all sprouted grain breads are equal. The best types of sprouted bread indicate that they are 100 percent sprouted, like Ezekiel bread.

These breads are often found in the refrigerated or freezer sections because they aren’t made with preservatives and don’t have long shelf lives. High-quality sprouted whole grain bread typically contains both grains and legumes, such as wheat, millet, rye, spelt, barely and lentils.

Related: Top 5 Healthiest Bread Types to Eat

Benefits

Sprouting grains changes their nutritional profile and allows them to be more easily digested by the body. If you’re looking for the best nutritional punch from a slice of bread, a good-quality sprouted bread is the way to go, and here’s why:

1. Contains More Nutrients

Sprouted grain bread contains a broader range of nutrients than whole grain or white breads. Several studies have found that when seeds are sprouted, the fiber content increases and becomes more available.

Reports show that sprouting increases concentrations of crude fiber, which is the fiber that makes up the cell walls of plants. When we consume plant’s crude fiber, the fiber cannot actually be absorbed within the digestive tract, and therefore it helps push waste and toxins out of the gut and regulate bowel movements.

Sprouted wheat bread also typically contains higher levels of protein, vitamin C and B vitamins. That’s because the sprouting process produces more nutrients, and these breads often contain several types of grains and legumes that provide macronutrients and micronutrients.

2. Supports Blood Sugar Control

Regular, non-sprouted grains are very high in carbohydrates, especially a type of carbohydrate called amylopectin, which can really affect blood sugar levels. Plus, it makes whole grains one of those notorious metabolism death foods.

It can increase your risk of diabetes and other metabolic issues.

A study published in the Journal of Nutrition and Metabolism found that the glycemic response to sprouted grain bread was reduced in overweight and obese men, while whole grain breads did not improve metabolic responses.

3. Kills Phytic Acid

A major issue with white or whole wheat bread is that it contains phytic acid. This acid is known as a mineral blocker or enzyme inhibitor, and it’s what binds to minerals.

When you eat wheat bread, it may say, “contains five grams of magnesium and 10 grams of calcium,” but the truth is most of those vitamins are bound up in phytic acid, so they’re locked in together — and when you consume that wheat bread your body can’t digest it.

In fact, a study by the Weston A. Price Foundation shows that about 80 percent of the iron and magnesium you get in whole grains can’t be digested if they have not been sprouted. So really, you don’t get all of the benefits of whole grains in non-sprouted breads because the nutrients are bound up in phytic acid.

Phytic acid, also known as phytate, is found in most nuts and seeds, grains, and beans. The way you eliminate phytic acid is by soaking the grains and then sprouting them.

Research suggests that soaking kills off phytic acid, which essentially unlocks the nutrients so you can absorb iron, zinc, magnesium, phosphorus and all these nutrients you find in whole grains. That is one of the major benefits of consuming sprouted grains rather than just regular grains.

4. Makes Gluten and Proteins More Digestible

Gluten and proteins become more digestible when grains are sprouted. A gluten-free diet may be better for some people because gluten is a sticky protein in wheat that can cause intestinal inflammation and maybe even issues like leaky gut syndrome for people who have trouble digesting it.

A study published in the Journal of Agriculture and Food Chemistry found that soaking and sprouting grains helps predigest the gluten. It becomes easier to break down and digest these proteins.

Now, that doesn’t mean that it’s easy on your system compared to other proteins, but it’s definitely a major improvement, consuming sprouted grains over regular grains.

Related: Are Bagels Healthy? Bagel Calories, Nutrition, Benefits & Downsides

How to Make (Recipes)

It’s easy to find sprouted grain bread at your local food store or farmers market. This type of bread is becoming more popular, so there are several brands that offer 100 percent sprouted breads, including Ezekiel 4:9, Alvarado Street Bakery and Dave’s Killer Bread.

These products are often found in the freezer section and have a shorter shelf life than other breads. If you won’t consume the bread within two to three days, it’s best to put it in the freezer and defrost before using it.

They are also denser than white, whole wheat or whole-grain breads.

If you prefer to make your own bread at home, you’ll ensure that it’s made with the healthiest and freshest ingredients. Using unprocessed and untreated whole grains is key to allow for sprouting to occur.

You can use almost any grain, but some of the best ones for bread are wheat, barley, oat groats, brown rice, buckwheat, spelt and einkorn wheat. You can use seeds too, like flax, chia, sesame and poppy seeds.

Here are the steps for sprouting grains at home:

1. Soak the grains: In a large bowl, crockpot or slow cooker, let the grains soak for at least 18–24 hours. Some grains may need to soak in a shallow bowl for up to three days. You should see tiny sprouts emerging before draining them.
2. Drain them: Use a strainer with small holes or cheesecloth to drain the grains and rinse them well.
3. Dry or dehydrate them: Let the grains dry by putting them in the oven on a baking sheet at a very low temperature or using a dehydrator for 12–18 hours.
4. Grind the grains into flour: Use a high-speed blender or grinder that’s made for flours to grind the grains until they have a flour-like texture.

You can store your sprouted grain flour in the freezer or use it to made bread right away. Follow these steps for preparing your bread:

1. Add about half of the your grain flour to a food processor or grinder, and sprinkle in about one teaspoon of salt. Process until the mixture comes together into a ball. Place it in an airtight, covered container. If you want your bread to have a fermented sourdough taste, leave the container at room temperature for one to two days. If not, leave it out for no more than about 12 hours.
2. Add 2.25 teaspoons or one quarter-ounce package of active dry yeast to your mixture, and knead the dough. Do this on a clean counter by sprinkling the dry yeast over the dough and kneading for no less than 20 minutes.
3. Allow the yeast to get active by transferring the dough to a bowl and forming it into a ball. Cover the bowl with a plastic bag, and let it sit for about 1.5 hours so the yeast and grains can interact, and the dough will rise.
4. Preheat the oven to 350 degrees Fahrenheit (177 C). Grease a bread pan, and press in your dough. Bake for about 60 minutes (or if you have a thermometer, until the internal temperature of the bread measured reaches about 180 to 190 F).

How to Consume

You can consume sprouted wheat bread in the same ways that you use any other breads. It can be used to make toast and sandwiches, can be dipped into sauces or stews, and can serve as breadcrumbs.

The texture is different than your standard slice of bread, and it has a heartier taste. You’ll likely find it more filling because of the fiber and protein content.

If your bread is frozen, take out slices when you’re about to eat them, and let them defrost or pop them in the toaster.

Risks and Side Effects

Sprouted bread contains gluten and wheat, so people with sensitivities may experience gastrointestinal issues, such as bloating, upset stomach and digestion irregularities. Sprouting grains is known to make gluten more easily digested, so you may have better success with these breads over whole grain or white bread options.

Some people are better off removing grains from their diets, even if they are sprouted. If you are struggling with an autoimmune disease or a digestive condition, remove grains for a time until your body heals.

Once your body is healed and your digestive system has been restored, you can add in sprouted grain bread or sourdough breads, but only consume it in moderation, about one to times per week at most.

Conclusion

• Sprouted grain bread is made with soaked and sprouted whole grains that are then ground into flour and used to make bread.
• Sprouted grain bread is high in protein, fiber and micronutrients, including B vitamins and vitamin C. It’s more easily digested than whole grain or white bread, and the body is better able to absorb its nutrients.
• Sprouted bread is gaining popularity, so it can be found in most grocery stores or farmers markets. A good-quality sprouted whole grain bread typically contains both grains and legumes, such as wheat, millet, rye, spelt, barely and lentils.
• You use sprouted whole grain bread the same way you would any other bread. It’s denser and doesn’t last as long, so store it in the freezer if you won’t eat the loaf within two to three days.

The post Why Sprouted Grain Bread Is Healthier than Regular Bread appeared first on Dr. Axe.

Bread has earned a bad reputation among dieters and health enthusiasts, but the truth is there are many different types of breads in existence, some of which have been eaten for thousands of years and offer a number of health benefits. While some types definitely have their drawbacks, the healthiest bread options can be beneficial additions to a well-balanced diet.

For centuries, bread was made with only three ingredients: flour, water and salt. Today, most commercially made breads found in supermarkets contain a dozen or more ingredients, some of which are problematic are digestion, not to mention that they’re low in nutrients and high in calories. The good news is the healthiest bread avoids these unnecessary additives and stick to the basics.

What is the healthiest bread you can eat? Below we cover the top healthiest bread options and their benefits, as well as tips for choosing the best types in stores and avoiding the worst.

Top 5 Healthiest Bread Options

1. Ezekiel Bread

Ezekiel bread is one of the healthiest store-bought bread options considering it’s made with a blend of whole grains and seeds, such as:

• wheat berries
• malted barley
• sprouted rye
• sprouted barley
• sprouted oats
• millet

It’s free from preservatives, additives, and artificial flavors and colors, which is why it’s usually found in the freezer section of grocery stores. (Otherwise it would spoil quickly.)

Ezekiel bread is a type of sprouted grain bread that is prepared using traditional methods of soaking, sprouting and baking, which studies show make the grains and seeds easier to digest and their nutrients more absorbable. Reports suggest that sprouting also increases concentrations of crude fiber, which benefits our digestive systems by pushing waste and toxins out of the gut and regulating bowel movements.

Compared to processed breads that don’t contain sprouted grains, Ezekiel bread includes more protein, fiber, and absorbable vitamins and minerals, such as:

• iron
• folate
• riboflavin
• thiamine
• B3

It supplies you with 18 amino acids, the building blocks of proteins, including all nine essential amino acids. It also contains less harmful antinutrients, like phytic acid (known as a mineral blocker or enzyme inhibitor), making it easier on your digestive system compared to many other breads.

2. Sprouted Grain Bread

Which bread is best for weight loss? If dropping weight is one of your main goals, you want to opt for high-fiber, low-calorie breads, such as those made with sprouted grains.

Studies show higher whole grain consumption is linked to benefits like easier weight management, protection against type 2 diabetes and even enhanced protection against certain types of cancer.

As mentioned above, Ezekiel Bread is one type of sprouted grain bread, but it’s not the only type. There are many traditional breads made with sprouted grains that originate from different parts of the world, including those that use grains like rye, barley and oats.

Because these grains are rich in nutrients like fiber, thiamine, riboflavin, iron, magnesium and selenium, breads made with them are also good additions to your diet.

Sprouted grain bread is considered a healthier alternative to white flour breads or even those made with unsprouted whole grains because the sprouting process enhances absorption of nutrients and digestion by partially breaking down the proteins and carbohydrates in the grains. During the sprouting process, beneficial enzymes are released that assist in this process.

Sprouted grain foods also have a low glycemic score, which can be beneficial for people who struggle with blood sugar fluctuations.

For the most benefits, opt for breads made with 100% sprouted whole grains that are high in fiber and low in added sugar.

3. Sourdough Bread

What makes real sourdough bread healthy? This is a traditional type of bread with a very long history that is made with only three basic ingredients: flour (preferably whole grain flour), water and salt.

For thousands of years, real sourdough bread has been made with flour that is slowly fermented with water in order to create a “starter,” an alternative to baker’s yeast that makes bread naturally rise and gives sourdough bread its signature tart taste.

Not only does sourdough bread stand out in terms of its flavor, but it’s also thought to have some nutritional advantages too, including more absorbable nutrients, such as selenium, B vitamins, folate, manganese, iron and others.

Fermentation is defined as “the chemical breakdown of a substance by bacteria, yeasts, or other microorganisms, typically involving effervescence.” When bread is made with a fermented sourdough starter, rather than with yeast, it winds up having a lower gluten content, lower antinutrient content and lower pH compared to regular refined bread.

Additionally, some research suggests that sourdough tends to have a lower glycemic index score and leads to greater satiety (fullness) compared to other white breads, perhaps because of its fiber (if whole grain), protein and carbohydrate digestibility and absorption.

4. Rye Bread

Is rye bread healthy? If you choose a traditionally made rye bread that is made with whole grain rye flour and is low in added sugar, then yes it is.

Rye seeds, also called rye berries, are grains high in fiber and beneficial compounds that have the ability to help fight against inflammatory markers, diabetes, cardiovascular disease, weight gain and high blood pressure. Rye flour, when used in baking, contains much less gluten than wheat and barley, which means it’s a good choice for those who are sensitive to gluten’s effects.

Whole rye seeds/berries contain the grain’s endosperm, which holds potent starches as well as fiber and many nutrients — including phosphorus, zinc, magnesium, iron, vitamin B6, niacin and potassium. It has one of the highest concentration of protective lignans and soluble fiber, which means that consuming this bread can help support digestion and make you feel full, in addition to having certain cancer-fighting effects.

5. Pumpernickel

Pumpernickel is a type of dark brown bread that originated in Germany. It’s traditionally made using methods of fermentation and long, slow baking at a low temperature, which is partially what gives it its dark color.

Traditionally, this type of bread been made with coarsely ground rye flour and rye grains, sometimes combined with whole wheat flour or some white flour. The healthiest types contain mostly rye and whole wheat, giving it a higher fiber content and lower glycemic index score.

Old-fashioned European/German pumpernickel is unique because it’s slowly baked for up to 24 hours at a low temperature. It’s traditionally made with sourdough starter that has been slowly fermented, rather than with instant/baker’s yeast, which contributes to its taste and also enhanced nutrient availability.

Whole grain pumpernickel is high in resistant starch and fiber, plus manganese, selenium, phosphorus, B vitamins and copper.

Pumpernickel is similar to other traditional brown breads made with whole grains that stem from Europe, including Rugbrød, Schwarzbrot and Jewish rye bread. Some types contain added sugars and other ingredients, such as molasses (a type of brown sweetener), caramel, coffee or cocoa powder to enhance the color, but the best types are low in sugar and additives.

How to Choose Healthy Bread

When choosing healthy breads, look for those made with whole grains that ideally have been sprouted. Breads made with sourdough starters are also preferred over those made with instant yeast.

Read ingredient labels when purchasing bread so you know what you’re buying. Opt for those made with whole wheat berries, rye, barley, oats and other grains.

While some honey or molasses may be added to improve the taste and color, choose breads generally low in sugar with three grams or less per serving.

Here are ingredients you may come across in the healthiest breads:

• wheat bran
• hard red wheat
• oats
• rye
• barley
• spelt
• triticale
• millet
• brown rice
• flaxseeds
• apple cider vinegar
• olive oil
• garlic
• honey
• molasses
• herbs, such as rosemary and thyme
• sea salt

Sprouted grain breads, especially sourdough breads, can also be found at farmers markets and traditional bakeries. Ask about the preparation methods to make sure the grains were sprouted first and that what you’re buying is truly “whole grain.”

Sprouted flour is prone to growing mold over time, so it’s recommended to freeze your bread within two to three days of making it. Otherwise store it in the refrigerator to prolong freshness.

Some of the most popular brands of sprouted breads to look for in stores include:

• Food For Life (this is the company that makes Ezekiel 4:9 bread)
• Alvarado Street
• Manna Bread
• Sha Sha Co.
• Everfresh Organic
• Silver Hills Bakery

While the breads above can be included in a balanced diet, still be sure not to over-consume grain products in general. For the most benefits, consume whole grains in moderation with other nutrient-dense foods, like fruits, vegetables, healthy fats, proteins, and sprouted nuts and seeds.

Breads to Avoid

Now that you know some of the healthiest bread options, what bread should you avoid?

“White bread” is the nickname for types that are refined, made with bleached white flour and lacking nutrients, including fiber, protein and other minerals.

White flour goes through a lengthy process that “strips” away natural nutrients. Consuming lots of white bread:

• won’t fill you up
• is easy to consume
• often contains unhealthy additives and chemicals
• generally lacks nutrients, making it “empty calories”
• generally is thought to raise your risk for weight gain and issues like type 2 diabetes

Commercial white bread is also typically high in gluten to give it an appealing texture, but it makes it difficult to digest properly and certainly isn’t the healthiest bread option.

Note: While whole grain and sprouted breads are thought to be better choices for people with mild sensitivities to wheat or gluten compared to white flour products, those with moderate to severe gluten intolerances or celiac disease should still avoid these breads. Grains like all types of wheat, barley and rye naturally contain gluten, even after being soaked and sprouted, so they aren’t safe for people with gluten allergies.

Conclusion

• What is the healthiest bread to eat? Healthy breads include those that are made with sprouted whole grains.
• Sprouting grains helps diminish levels of enzyme inhibitors and releases nutrients to be more easily absorbed.
• Benefits of whole grain brown breads include providing you with fiber, resistant starch, plant lignans, and nutrients like manganese, iron, B vitamins, folate, selenium and phosphorus.
• Sourdough whole grain breads also have lower glycemic index scores and tend to make you feel fuller, since they impact your blood sugar less drastically.
• What bread is most unhealthy? Breads made with refined white flour offer little health benefits — plus they are easy to overeat, raise blood sugar levels and can be difficult to digest due to high gluten content.
• Usually the healthiest bread to eat is bread with fewer ingredients that are all-natural and sprouted.

The post Top 5 Healthiest Bread Types to Eat appeared first on Dr. Axe.

Often considered one of the world’s healthiest foods, quinoa is a powerhouse of nutrition that offers an array of antioxidants, vitamins and minerals in every serving.

Interestingly enough, the quinoa pronunciation (keen-wah) isn’t the only source of confusion when it comes to this incredible ingredient. In fact, although it’s commonly known as an “ancient grain,” it is technically not a grain or cereal grain — but a seed.

It also does not contain gluten — just one of the many benefits of this powerful superfood.

After its explosive rise in the wellness world, it was even recognized by the United Nations in 2013 as a potential factor in “eradicating hunger, malnutrition and poverty.” Because of its impressive nutritional profile, widespread availability and affordability, the UN declared 2013 the “Year of Quinoa.”

What is quinoa good for, and does this ancient grain actually live up to the hyped-up health claims? Keep reading for everything you need to know, including quinoa benefits, quinoa nutrition and how to add it to your diet.

What Is Quinoa?

Botanically speaking, quinoa is actually considered a seed rather than a grain. The tiny granules known as quinoa are the seeds of the Chenopodium quinoa plant, a broadleaf plant that produces seeds instead of fruit.

Unlike actual grains, such as wheat and barley, which grow in grasses, these plants grow edible seeds. Because of this process, Chenopodium quinoa is actually labeled as a “pseudocereal,” a seed used in the same way a cereal grain such as barley would be.

While most of us are used to seeing the more common white quinoa, there are actually about 120 varieties throughout the world. There are three categories of quinoa that have been commercialized for sale: red, white and black.

Generally, chefs appreciate the nuanced differences between the three types, but the typical consumer will probably be equally happy with any choice.

• White Quinoa: This is the most widely sold variety and takes the least amount of time to cook. It’s sometimes referred to as ivory quinoa.
• Red Quinoa: Because it doesn’t easily lose its shape, cooks prefer using this type of quinoa in cold salads or other recipes where the texture of a distinct grain is preferred.
• Black Quinoa: The taste of the black variety is more different than the white and red varieties, with an earthy, sweet flavor profile. It takes the longest to cook, needing about 15–20 minutes to be completely done.

Although it’s become increasingly popular in the last decade, quinoa has been farmed for millennia in South America. Known by the Incas as chisiya (“mother grain”), it had its place in ancient religious ceremonies as well as home kitchens.

From beneath the Earth to outer space, quinoa nutrition is so impressive that NASA even considered using it for long-term space missions as a healthy, easily growable crop.

With the emergence of the Paleo diet and other lifestyles that encourage the elimination of gluten, complex, gluten-free carbohydrates like quinoa are a must-have for energy. However, the real beauty of quinoa lies in its protein profile (with its impressive essential amino acid content) and other extremely beneficial nutrients.

Related: Fonio: The Ancient Super Grain & How It Compares to Quinoa

Top 10 Benefits

1. Aids in Weight Loss

Thanks to the content of quinoa protein and fiber found in each serving, adding it to your diet can help keep you feel fuller for longer.

Whole grains and pseudocereals have been consistently shown to increase feelings of fullness after meals when compared to refined grains, such as white bread or pasta. Research also suggests that quinoa may influence the action of hormones that play a role in appetite, such as ghrelin, peptide YY and insulin.

Studies consistently show that quinoa consumption is linked to decreased weight gain.

One animal model published in Obesity found that quinoa extract could protect against diet-induced obesity in mice. It also helped increase the amount of calories during the day, enhanced glucose processing and decreased dietary fat absorption in the body.

2. Nutritious and Gluten-Free

Quinoa may be beneficial for people following a gluten-free diet by providing important nutrients that they may miss after eliminating traditional grains from their diets.

A 2009 study reviewed diet records of patients with celiac disease who followed a gluten-free diet and found that most subjects relied heavily on rice as their primary grain source, which made their diets nutritionally inadequate. However, by changing their primary whole grain source to quinoa, the subjects were able to increase their intake of protein, iron, calcium and fiber.

Even when studied over time, it was found that most people with celiac disease can easily tolerate quinoa on a daily basis. Using quinoa vs. rice as a primary grain may help ensure a more balanced diet for those with celiac disease, as well as others who follow a gluten-free diet.

3. May Help Fight Cancer

Quinoa is a great source of antioxidants, which are compounds that help fight against harmful free radicals to prevent chronic conditions like cancer and heart disease. It also contains several other compounds that have been well-studied for their cancer-fighting effects.

The first of these compounds is saponin, which is also the most controversial. Saponins occur naturally in various types of plants and have a mild “detergent” quality — that’s why when you rinse quinoa, you’ll notice a soft white foam forms.

Saponins also act as antinutrients. Aninutrients are compounds that are poorly absorbed in the digestive tract and may block the absorption of certain vitamins and minerals.

However, they have also shown promising results against cancer in in vitro studies and may be effective against the formation of glioblastoma cells in the brain.

Quinoa’s second “super nutrient” in cancer research is known as lunasin. Although it’s been a subject of scrutiny since 1996, lunasin is a peptide with a number of potential health perks, including its ability to bind to and break apart cancer cells.

Lunasin is particularly special because, in both lab and animal tests, it has been shown to kill only cancer cells while leaving healthy cells untouched.

Finally, quinoa also contains an antioxidant known as quercetin, which can help block the spread of certain types of cancer cells. Quercetin works by fighting free radical damage related to a large number of diseases.

It’s also one of the reasons that quinoa is considered an anti-inflammatory food.

4. Supports Heart Health

Quinoa’s anti-inflammatory nutrients also make it a great addition to a heart-healthy diet. It is particularly high in healthy fats like oleic acid (a healthy monounsaturated fat) and alpha-linolenic acid (ALA), which is a type of omega-3 fatty acid found in plants.

Some research suggests that upping your intake of ALA may be tied to a reduced risk of heart disease. Monounsaturated fats like oleic acid have also been associated with heart-healthy advantages and may help manage cholesterol levels to prevent plaque buildup in the arteries.

Quinoa is a great source of potassium and magnesium as well, both of which play a major role in heart health. Potassium can help reduce blood pressure levels to keep your heart healthy and strong.

Meanwhile, a higher intake of magnesium has been linked to a lower risk of stroke in observational studies.

5. Contains Disease-Fighting Antioxidants

A specific type of antioxidant called flavonoids is found in large amounts in quinoa. This group of antioxidants garnered interest in the mid-1990s for its disease-preventing benefits.

Research indicates that one particular class of flavonoids, polyphenols, may play a role in the prevention of heart disease, cancer, osteoporosis and diabetes.

Quinoa is also high in other antioxidants, including quercetin, beta-carotene, kaempferol, vanillic acid and ferulic acid, all of which can reduce inflammation and protect against chronic disease.

6. Helps Keep Your Gut Healthy

In a 2016 study, quinoa and amaranth were assessed for their function as prebiotics. Prebiotics are a form of fiber that function as “fuel” for the beneficial bacteria living in your gut.

Scientists found that both of these pseudocereals possess potential as prebiotics and can serve to improve gastrointestinal health by balancing the levels of good gut bacteria.

The fiber found in quinoa nutrition can also help the beneficial bacteria in the intestines produce butyrate, a type of short-chain fatty acid known for its gut-boosting benefits. Butyrate not only suppresses inflammation, but helps control overabundant immune cells that serve as a source of the inflammation.

7. Supports Bone Health

Instead of drinking dairy products to build healthy bones, you might want to try simply eating more quinoa. Because of its content of manganese, magnesium and phosphorus, quinoa is a bone-building powerhouse that may even help prevent osteoporosis.

It’s also rich in ALA, a type of omega-3 fatty acid that has been shown to help improve bone health in some animal models.

8. Reduces Risk of Diabetes

Eating manganese-rich foods may be one key to maintaining healthy blood sugar and decreasing your risk of diabetes. In one 2013 animal model, adding manganese to the diet was effective at reducing blood sugar levels and enhancing insulin secretion.

Quinoa also offers a hearty dose of fiber in each serving, which can slow the absorption of sugar in the bloodstream to help balance blood sugar levels.

Other research shows that magnesium intake is also associated with a lower risk of type 2 diabetes, and you can get about a third of your daily required magnesium with a single cup of quinoa.

9. Enhances Regularity

Quinoa is a great source of fiber, which is central to maintaining digestive health and regularity. Fiber moves through the digestive tract slowly, adding bulk to the stool to ease its passage through the intestines.

In addition to preventing constipation, increasing your intake of fiber may also be therapeutic for several other digestive disorders. A paper published in Nutrition Reviews suggests that fiber may help protect against hemorrhoids, gastroesophageal reflux disease (GERD), diverticulitis and stomach ulcers as well.

10. Supports Brain Health

A recent review published in the Journal of the Science of Food and Agriculture notes that the antioxidants, minerals, vitamins and fatty acids in quinoa make for a strong contribution to human health, particularly by protecting cell membranes, with proven good results in brain neuronal functions.

Quinoa is a good source of iron, for example, which helps maintain cognitive function by carrying oxygen to the brain. It also contains flavonoids that work to protect the brain from damage.

Nutrition Facts

The nutritional profile of quinoa is impressive by itself, but some of the best parts about its health benefits aren’t listed on the nutrition label.

For example, quinoa is a rare plant food that is actually a complete protein source. Although not every food you eat has to be a complete protein, it’s somewhat rare for a plant food to have the complete profile of all 20 amino acids, including the nine essential amino acids that your body doesn’t produce on its own.

Not only that, but for a food that’s used as a grain, the seeds boast a great protein-to-carbohydrate ratio. This is because the germ constitutes nearly 60 percent of the entire grain — comparing that to wheat germ, which makes up less than 3 percent of the kernel.

Besides being high in protein and low in quinoa carbs, it also contains a good amount of fiber, manganese, magnesium, phosphorus and folate, along with an array of other essential micronutrients.

One cup (about 185 grams) of cooked quinoa contains the following nutrients:

• 222 calories
• 39.4 grams carbohydrates
• 8.1 grams protein
• 3.6 grams fat
• 5.2 grams fiber
• 1.2 milligrams manganese (58 percent DV)
• 118 milligrams magnesium (30 percent DV)
• 281 milligrams phosphorus (28 percent DV)
• 77.7 micrograms folate (19 percent DV)
• 0.4 milligrams copper (18 percent DV)
• 2.8 milligrams iron (15 percent DV)
• 0.2 milligrams thiamine (13 percent DV)
• 2 milligrams zinc (13 percent DV)
• 0.2 milligrams riboflavin (12 percent DV)
• 0.2 milligrams vitamin B6 (11 percent DV)
• 318 milligrams potassium (9 percent DV)
• 5.2 micrograms selenium (7 percent DV)
• 1.2 milligrams vitamin E (6 percent DV)
• 0.8 milligrams niacin (4 percent DV)
• 31.5 milligrams calcium (3 percent DV)

Related: Ecdysterone: The Potential Benefits & Uses of This Spinach Compound

How to Cook and Add to Diet (Plus Recipes)

When you head out to your nearest health food store, chances are that quinoa will be readily available, often in bulk. In a more standard grocery store, check out the specialty grain or health food aisle.

The best (and trickiest) part of cooking quinoa is that it generally tastes fairly plain when boiled in water. However, the lack of flavor exponentially increases the versatility of recipes you can create using quinoa.

If you’re looking for a simple method for how to make quinoa taste good and some easy ways to deepen the flavor, you can try boiling it in beef, chicken or vegetable broth instead of water. You can also experiment with black quinoa, since its taste is more noticeably complex.

It makes a great substitute for other grains in quinoa recipes like pilaf, porridge, soups and stews. You can also incorporate quinoa into salads, burrito bowls, casseroles and more.

Here are a few quinoa recipe ideas to help spark your creativity and take advantage of quinoa benefits:

• Black Bean Quinoa Salad
• Quinoa Pilaf
• Beef and Quinoa Stuffed Peppers
• Quinoa Porridge
• Baked Quinoa with Apples

Risks and Side Effects

It is possible to have a food allergy to quinoa, which can cause symptoms like stomach pain, itchy skin or hives.

Keep in mind that you may actually be sensitive to saponin rather than quinoa itself, which is a compound found in some plants. If this is the case, try soaking quinoa for at least 30 minutes and rinsing it thoroughly before cooking to reduce the content of saponins.

Quinoa is naturally gluten-free. However, research shows that it could cause issues for some people with celiac disease or a sensitivity to gluten due to the presence of prolamins, which are a type of protein found in wheat and other cereal grains.

Some types of quinoa may also be produced in facilities that process gluten-containing grains as well, which can increase the risk of cross-contamination. For this reason, it’s important to purchase only products that are certified gluten-free if you have celiac disease or a sensitivity to gluten.

Related: What Is Turkesterone? Potential Benefits & Side Effects of This Muscle-Building Supplement

Conclusion

• What is quinoa? This type of seed is a “pseudocereal” that is considered a functional food for its nutritional value. 
• Take a look at the nutrition facts, and it’s easy to tell why this cooked type of cereal is so great for your health. In addition to providing a low amount of calories in each serving, it’s also high in protein, fiber, manganese, magnesium and phosphorus.
• Adding this powerful grain to your diet could help promote weight loss, stabilize blood sugar levels, block the growth of cancer cells, and improve the health of your heart, gut and bones.
• It’s also gluten-free, which makes it a simple substitute for gluten-containing grains like rye, wheat and barley.
• There are many options for how to prepare cooked quinoa. It can be used for any meal, including breakfast, and works well in soups, stews, salads or casseroles. It can be easily swapped into many recipes in place of other grains, making it a versatile and delicious dietary addition.

The post Top 10 Benefits of Quinoa Nutrition (Plus How to Cook It) appeared first on Dr. Axe.

If your only contact with chickpeas (also called garbanzo beans) has been adding them to a salads or occasionally eating hummus, then you’re missing out on some of the serious benefits of chickpea flour. This type of flour has all the same benefits of chickpea nutrition, since it’s simply made using one ingredient: roasted (or sometimes raw) ground chickpeas.

Garbanzo beans were one of the first cultivated crops by humans and are still one of the most popular legumes around the world today, so it’s not surprising that some cultures have used chickpeas to make a grain-free, versatile flour for centuries.

What is chickpea flour good for? Compared to wheat flour, it has a higher proportion of fiber, no gluten and a higher percentage of protein too. Whether you can tolerate eating grains or not, you’ll likely love the dense, filling quality of chickpea flour and be surprised just how many ways you can easily begin to use it.

What Is Chickpea Flour?

What is chickpea flour made of? It’s made from ground garbanzo beans (aka chickpeas).

Garbanzo beans belong to the class of high-fiber foods called legumes or pulses, which also includes beans, lentils and green peas.

Chickpea flour — which is also called gram flour, garbanzo bean flour or traditionally besan — is popular in many countries, especially in Asia and the Middle East. For example, it’s considered a staple ingredient in Indian, Pakistani, Nepali and Bangladeshi cuisines.

The health benefits of legume consumption have received rising interest from researchers, and their consumption and production extend worldwide. Among European countries, higher legume consumption is observed around the Mediterranean, (with per capita daily consumption between eight and 23 grams, compared to just five grams in Northern Europe and the U.S.), which has led researchers to believe that higher levels of fiber and phytonutrients from beans might be one reason why these populations have historically experienced great health.

Chickpeas have been a part of certain traditional diets for over 7,500 years! They’re still one of the most widely grown and consumed legumes worldwide and, over the years, have often been linked with longevity, heart health and better weight management.

While it’s less popular in North America and somewhat common across Europe, luckily chickpea flour is becoming easier to find in the U.S.

Nutrition

Eating more legumes is a great way to increase your intake of fiber. Because they’re such a high source of fiber, many studies show that eating more chickpeas, and pretty much all types of beans/legumes, can reduce the risk of coronary heart disease, obesity, type 2 diabetes and even some types of cancer.

Garbanzo beans also offer a good array of vitamins and minerals and even some antioxidants, including phenolic compounds. They’re thought to have calcium and magnesium in an ideal ratio, a very high amount of folate — which is essential for a healthy pregnancy — a good dose of energizing B vitamins, like vitamin B6, and a decent amount of heart-healthy potassium.

They even contain some of the powerful antioxidant mineral selenium, as well as iron and plenty of plant-based protein. Gluten-free diets are also becoming more popular, so you’ll love the addition of this flour to your pantry if you’ve recently decided to go gluten-free.

According to the U.S. Department of Agriculture, one half-cup serving of chickpea flour (or besan) contains about:

• 178 calories
• 26.6 grams carbohydrates
• 10.3 grams protein
• 3.1 grams fat
• 5 grams fiber
• 101 milligrams folate (50 percent DV)
• 0.75 milligrams manganese (37 percent DV)
• 0.4 milligrams copper (21 percent DV)
• 76 milligrams magnesium (19 percent DV)
• 146 milligrams phosphorus (15 percent DV)
• 0.2 milligrams thiamine (15 percent DV)
• 2 milligrams iron (12 percent DV)
• 0.25 milligrams vitamin B6 (12 percent DV)
• 778 milligrams potassium (11 percent DV)
• 3 milligrams zinc (9 percent DV)
• 7 milligrams selenium (6 percent DV)

Benefits

1. Great Source of Fiber

As mentioned above, garbanzos are rich in dietary fiber. This makes chickpea flour an equally good source, especially when you use it in place of refined flours that have been stripped of nutrients and are very low in fiber.

Virtually every study that has looked at high-fiber diets has found some measure of health benefits, sometimes even striking ones. Some studies show that those who eat the most fiber have a lower risk of developing diabetes and colon cancer and are less likely to be obese and struggle with weight gain.

Chickpeas are rich in total and soluble fiber as well as in resistant starch, all of which contribute to the low glycemic index of this flour. The fiber in beans also makes them a heavyweight in terms of helping with digestion, preventing constipation and even aiding in weight loss since they fill you up.

2. Helps Improve Heart Health

Legumes/beans are known to help balance unhealthy cholesterol levels, reduce hypertension and protect against heart disease.

Beans can help keep arteries clear from dangerous plaque buildup, maintain healthy blood pressure levels, and decrease the chances of having a heart attack or stroke. This is why studies have found an inverse association between insoluble fiber intake and systolic and diastolic blood pressure, total cholesterol and triglycerides.

Chickpeas provide ample amounts of polyphenols, many of which are potent antioxidants that fight inflammation and oxidative stress. Intervention and prospective research published in the American Journal of Clinical Nutrition suggests that diets that include beans lower cholesterol naturally, favorably affect risk factors for metabolic syndrome, and reduce risk of ischemic heart disease and diabetes.

According to a 2021 study published in Nutrients, eating garbanzos has been shown to lower risk factors for cardiovascular disease, including excess body weight, poor gut microbiome environment and low-grade inflammation.

Other studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help decrease chances of a heart attack and help balance cholesterol. This happens because beans’ fiber works to create a gel-like substance in the digestive system that binds with fatty acids.

Both soluble fiber and insoluble fiber have been shown to be important in helping control and manage hypertension — plus high-fiber foods might also help prevent overeating and the accumulation of dangerous fat, especially around the vital organs, including the heart.

3. Stabilizes Blood Sugar and May Help Prevent Diabetes

Fiber, particularly soluble fiber, not only lowers blood cholesterol levels, but it also helps slow the absorption of sugar into the bloodstream. This is hugely important both for people with diabetes and for anyone else with blood sugar challenges or metabolic syndrome.

Chickpea flour has a form of complex carbohydrate called starch that the body is able to slowly digest and use for energy over time in a much more beneficial way than consuming refined carbohydrates.

There’s a lot of evidence pointing to the fact that high-fiber diets are a much more effective type 2 diabetes natural remedy than diets low in fiber. Legumes in general cause less of a rise in blood glucose than foods like potatoes or almost any sort of wheat-based flour food.

While refined flours can quickly raise blood sugar levels and lead to “spikes and dips” in energy, chickpea flour is a slower-burning carbohydrate that doesn’t impact glucose levels as substantially, which means it has a lower glycemic load. Eating more low-glycemic foods is a way to naturally treat diabetes, have more energy and prevent sugar cravings.

4. Can Help with Weight Loss

Beans are often recommended for weight loss because they are low in calories, yet they expand in your intestines, which turns off your body’s hunger signals. In essence, foods rich in fiber have a high volume and nutrient density, yet they’re low in calories — especially when you consider the fact that your body can’t digest carbs from fiber.

Chickpea flour is also a good source oof protein, which helps make you feel full and often curbs food cravings. That can make losing weight fast in a healthy way a realistic goal.

A 2020 study that appears in the Journal of Nutrition and Metabolism states that “beans and other legumes seem to have dietary qualities that may be beneficial in the battle against obesity.” In fact, many studies show that an increase in either soluble or insoluble fiber is correlated with an increase in post-meal satiety and decreases subsequent hunger, which is beneficial for maintaining a lower, healthier body weight.

Studies published in Nutrition Reviews indicate that consumption of an additional 14 grams of fiber a day for more than two days of the week is associated with a 10 percent decrease in energy intake and average body weight loss of over four pounds over a 3.8-month period.

Generally, foods with lots of fiber normally require more chewing, giving your body extra time to register the fact that you’re no longer hungry. This means you’re less likely to overeat.

After eating foods like chickpea flour that are high in both protein and fiber, you’ll probably notice you feel fuller for longer. This is due to the blood sugar-stabilizing effects of fibrous foods.

One way to take advantage of these benefits? Try having chickpea flour as part of a high-protein snack that can prevent overeating at the next meal.

5. Lowers Inflammation and Improves Immune Function

Chickpea flour is also a terrific anti-inflammatory food, as consuming beans has been shown to have anti-inflammatory abilities and protective benefits against cancer — in particular cancer within the digestive tract, including colon, stomach and kidney cancer. This is due to the high-fiber content in beans and legumes that can draw toxins out of the digestive tract, keeping cells protected, preventing inflammation and fighting free radical damage.

Chickpeas can also benefit the digestive system and improve immunity by counteracting acidity from a poor diet, which balances the body’s pH level. In a more alkaline state, the body is better able to remain in homeostasis, fight inflammation and stop cancer cells from proliferating.

Although chickpeas contain antinutrients that can impact the body’s ability to absorb certain nutrients, cooking practices like sprouting beans, soaking and discarding the soaking water before cooking can reduce oligosaccharide antinutrient content and make the beans even more beneficial.

6. Free of Gluten and Beneficial for Digestion

Because chickpea flour has zero wheat, barley, rye or cross-contaminated oats, it’s totally free from gluten and all grains. Whether or not someone has a true gluten sensitivity or allergy, most people can benefit from avoiding gluten due to its negative effects on the gut, digestion and immune responses.

For gluten-free baking, most cooks recommend using garbanzo bean flour to replace up to 25 percent of the regular wheat or gluten-free flour in order to increase protein and fiber without compromising taste or texture.

If you know it’s time to go gluten-free, use chickpea flour in place of regular wheat or other gluten-free flours in dishes like:

• falafel
• hummus
• socca
• farina
• pancakes
• empanadas
• pizza crusts
• crackers

It works well in cakes or quick breads, and although it’s easily disguised by other ingredients, it’s pretty much undetectable when combined with strong flavors like herbs, cheese, chocolate and pumpkin.

How to Make Chickpea Flour

It’s easy to learn how to make chickpea flour (aka gram flour or besan) at home as long as you have a food processor or even a strong coffee grinder.

Start by purchasing dried garbanzo beans. It’s preferable to purchase organic chickpeas since this ensures they won’t contain chemicals that can lurk on them if you don’t rinse them well before processing them.

Chickpea flour can be made from either dried, raw chickpeas or roasted chickpeas. The roasted variety is considered to be more flavorful, while the raw variety has a slightly bitter taste.

Here are directions for making chickpea flour at home using soaked and then dehydrated beans, which helps make them more digestible:

1. First start by soaking the beans overnight for a minimum of eight hours and up to 24 hours. Cover with enough water so they are covered by a few inches of liquid.
2. After soaking, dry/dehydrate the beans on a large tray or using a dehydrator. Put the beans in a single layer so they are all exposed to air. Let them sit somewhere warm for about 12 hours, or dehydrate them at 50 degrees C for 12 hours. Make sure they are totally dry before grinding them.
3. Grind and process them either in a good processor or with a coffee grinder. Sieve the flour to remove any lumps, then grind again to get a fine texture.
4. Store your chickpea flour in an airtight container for up to two months.

How to Use (Recipes)

Where can I buy gram flour?

Look for chickpea flour at health food stores, some bigger grocery stores, and in specialty Asian and Middle Eastern markets. You can also look for some online if you’re unable to find it in stores.

Most of the bigger brands selling chickpea flour — for example, Bob’s Red Mill — sell the kind made with roasted chickpea, which is more mild and blends well in many recipes.

How is it normally used?

Today, gram flour/besan is still widely used in South Asia and the Middle East in the same way it has been for generations. Some traditional uses in Asia for chickpea flour include using it in curries, making it into cakes called Senagapindi Kura or having it in a type of breakfast porridge.

Chila, a pancake made with chickpea flour batter, is also a popular street food in India, and in parts of Italy, gram flour is used to make a thin flatbread called farinata. The Spanish also sometimes use besan to make tortillas in place in corn.

Another popular ways to use chickpea flour is to make a flatbread recipe called socca, which is similar to a hearty pancake or thin bread, although it’s completely free from all grains. Traditionally, it’s simply made with chickpea flour, olive oil and spices and baked in the oven into a sort of pancake-like flatbread. This makes a great alternative to processed, store-bought breads that are worse than you think in most cases in terms of lacking nutrients and containing additives.

Can you use chickpea flour for baking?

Most people new to chickpea flour think it’s surprisingly tasty, with a sweet and rich flavor somewhat similar to coconut flour.

Because chickpeas are known to be one the creamiest and versatile legumes there is (probably the reason they’re used to make hummus), they also make a great-tasting flour in baked goods. However, you need to combine it with another gluten-free flour when baking (like rice or potato flour) in order to help the mixture rise. It can also be used alone or just in combination with eggs in certain recipes.

You can also use chickpea flour in place of coconut flour or other gluten-free flours in many recipes. For example, grain-free muffins, baked mini omelet muffins, protein bars and brownies can all benefit from having some chickpea flour added for extra density, protein and fiber.

In any coconut flour recipe, chickpea flour can usually be substituted since both are high in fiber and tend to absorb about the same amount of liquid.

Can I substitute chickpea flour for all-purpose flour?

Chickpea flour can be used in many ways and especially makes a good substitute for wheat-based flours that contain gluten.

Another clever use for chickpea flour? When mixed with an equal proportion of water, it can be used as an egg replacer just like chia seeds and flaxseeds can. This makes it a great addition to recipes in vegan cooking or for anyone with an allergy to eggs.

You can also use some to thicken soups, stews and sauces without the need for cream, cornstarch or wheat flour.

How should I store the flour?

When not using chickpea flour, store it either in the refrigerator or tightly sealed in a sealable plastic bag. It’s also possible to freeze it in order to prolong its freshness.

What types of spices and flavors can you combine with chickpea flour in recipes?

Chickpea flour goes great with both sweet and savory ingredients. Try pairing it with ingredients like finely diced garlic; toasted cumin seeds; herbs like oregano, parsley and thyme; or a bit of your favorite raw cheese, raw honey, fruit or coconut.

Which recipes should I try?

Here are a few ways you can swap chickpea flour in for other common flours:

• Coconut Pizza Crust Recipe
• 41 Wild and Healthy Waffle Recipes
• Gluten-Free Banana Bread Recipe

Risks and Side Effects

Just like with eating whole chickpeas or any legumes, some people experience digestive discomfort when increasing fiber rapidly.

If your diet is generally low in starch and fiber and you aren’t accustomed to eating high amounts beans, gradually introduce chickpea flour into diet instead of consuming a large amount all at once.

Also consume plenty of water when eating fiber. This helps ease digestion and avoid unwanted symptoms like bloating, cramps and gas.

It’s also possible for someone to have trouble generally eating beans, bean-based products like chickpea flour or even all grains due to certain antinutrients and enzymes they contain. The majority of legumes contain bioactive compounds, including enzyme inhibitors like lectins, phytoestrogens, oligosaccharides, saponins and phenolic compounds, that can disrupt digestion and nutrient absorption.

If this happens to you, first try having beans that have been made from scratch (dried form) and that were soaked and sprouted. While it’s not easy to find sprouted chickpea flour, it might be an option if regular roasted chickpeas aggravate your stomach and cause digestive problems, including gas and bloating.

If this doesn’t help, try having coconut flour, which might be easier to digest and doesn’t contain antinutrients or enzymes found in beans, or almond flour as another gluten-free option instead.

Conclusion

• Chickpea flour is made from ground garbanzo beans. It’s also called besan or gram flour, and it’s popular in places such as the Middle East and parts of India and Africa.
• Gram flour is high in protein, fiber, folate, manganese, copper, magnesium and more. It can support digestive and heart health and is filling.
• It’s easy to learn to make homemade chickpea flour as long as you have a food processor. Soak, dehydrate/dry and then grind the beans to form this gluten-free flour that can be used in baking, soups and as a sub for regular flour.
• It has a naturally sweet and rich flavor somewhat similar to coconut flour. Try it in pizza crusts, breads, muffins and cookies.

The post Chickpea Flour — Versatile, Gluten-Free & High-Protein appeared first on Dr. Axe.

The sorghum plant, a member of the grass plant family called Panicoideae, provides nutrients and much-needed calories to impoverished populations living in places such as Africa. In fact, it’s considered the “fifth-most important cereal crop grown in the world,” according to the Whole Grains Council, and the third most important within the United States.

What is sorghum flour made out of, and is sorghum healthier than wheat?

Sorghum is an ancient, 100 percent whole grain kernel that is ground into a fine flour that can be used in various ways for cooking and baking.

Because of its versatility as a food source, animal feed and bioavailable fuel, today sorghum grain is widely grown in the U.S. One of its growing commercial uses is in the gluten-free flour space, where it’s both included in store-bought flour blends and sold on its own as sorghum flour.

While historically it’s taken a backseat in the U.S. to grain alternatives like corn, quinoa or potatoes, the growing knowledge of gluten sensitivities and the gluten-free diet trend in recent years have now brought sorghum flour into the spotlight.

It’s also a good choice due to its content of fiber, phosphorus and iron.

What Is Sorghum?

Sorghum (which has the scientific name Sorghum bicolor L. Moench) is an ancient cereal grain that originated in parts of Africa and Australia more than 5,000 years ago.

Can humans eat sorghum? Yes!

The grain itself and sorghum flour — which is beige or white in color, considered to be “sweet,” softly textured and mild-tasting — are now popular ingredients found in many health food stores and large supermarkets.

While it’s still hard to find 100 percent whole grain sorghum grains in most stores, most well-stocked major grocery stores now sell gluten-free flour blends made with sorghum flour that are convenient, healthy and perfect for baking and other uses.

The plant that sorghum grains grow on is considered durable, yields high amounts when harvested and stands up to heat well, making it a valuable crop in times of droughts. This is one reason why grains like this have been staples for poor and rural people for thousands of years, especially those living in tropical regions like Africa, Central America and South Asia.

The earliest known record of sorghum comes from an archaeological dig site at Nabta Playa, near the Egyptian-Sudanese border, dating back to about 8,000 B.C. After originating in Africa, sorghum grains spread through the Middle East and Asia via ancient trade routes.

Travelers brought dried sorghum grains to parts of the Arabian Peninsula, India and China along the Silk Road. Many years later, the first known record of sorghum in the United States came from Ben Franklin in 1757, who wrote about how the grains could be used to make brooms.

Aside from its culinary uses for human consumption, sorghum is also considered a valuable livestock feed in the U.S., not to mention it has promising eco-friendly uses for providing sustainable and natural energy. In recent years, its use in the ethanol market has grown rapidly, with estimates showing that today about 30 percent of domestic sorghum is now going to ethanol production.

Types

Sorghum goes by many names around the globe:

• milo in parts of India
• guinea corn in West Africa
• dura in Sudan
• mtamain eastern Africa
•  jowar in other areas of India
• kaoliang in China

Historically, aside from being grown to make edible sorghum grains or flour, the grain has also been used to make sorghum syrup, (also called “sorghum molasses”), animal feed, certain alcoholic beverages and even energy-efficient biofuels.

The healthiest type of sorghum flour is made with 100 percent ground sorghum that hasn’t been bleached, enriched or refined.

In the United States, it’s becoming more common to find sorghum flour in store-bought or commercially sold gluten-free baked goods, but making your own is always the best option. This lets you cut back on preservatives, sugar and any artificial thickening agents that are commonly used in packaged products.

Nutrition

Like other whole grains, sorghum is impressive when it comes to its nutrient content, providing a good dose of plant-based protein, iron, B vitamins and dietary fiber.

Sorghum flour is also surprisingly high in antioxidants, including phenolic compounds, tannins and anthocyanin, which help reduce inflammation and oxidative stress.

A quarter-cup (about 35 grams) of sorghum flour contains approximately:

• 130 calories
• 28 grams carbohydrates
• 3 grams protein
• 0.5 grams fat
• 2 grams fiber
• 1 milligram iron (6 percent DV)
• 124 milligrams potassium (2 percent DV)

One ounce of sorghum grains (about 28 grams) has approximately:

• 94.5 calories
• 20.9 grams carbohydrates
• 3.2 grams protein
• 0.9 grams fat
• 1.8 grams fiber
• 80.4 milligrams phosphorus (8 percent DV)
• 1.2 milligrams iron (7 percent DV)
• 0.1 milligrams thiamine (4 percent DV)
• 0.8 milligram niacin (4 percent DV)
• 98 milligrams potassium (3 percent DV)

Benefits

1. Gluten-Free and Non-GMO

Is sorghum healthier than wheat? It is an excellent substitute for wheat flour, and sorghum flour makes a great baking ingredient for anyone who cannot tolerate gluten, such as those with celiac disease.

While the protein gluten can cause digestive and other health issues for many people — including bloating, diarrhea, constipation, fatigue, headaches and other symptoms — gluten-free sorghum flour tends to be easier to digest and tolerate.

Aside from avoiding gluten, there’s another important benefit to using sorghum flour over wheat flour and certain gluten-free blends: avoiding genetically modified ingredients (GMOs).

Unlike corn and some wheat crops, sorghum grains are grown from traditional hybrid seeds that combine several types of sorghum grasses. This is a natural method that has been used for centuries and does not require biotechnology, making it nontransgenic (non-GMO food) that doesn’t come with the same risks.

2. High in Fiber

One of the biggest benefits of eating whole grains is that they retain all of their dietary fiber, unlike refined grains that are processed to remove parts like their bran and germ.

Sorghum actually doesn’t have an inedible hull like some other grains, so even its outer layers commonly are eaten. This means it supplies even more fiber, in addition to other crucial nutrients like iron, and has a lower glycemic index.

This can contribute to digestive, hormonal and cardiovascular health benefits. Sorghum flour also essentially “stick to your ribs” longer than some other refined flours, making you feel fuller and reducing a “crash” after eating it.

3. Good Source of Antioxidants

There are several types of sorghum plants, some of which are high in antioxidants that are tied to reduced risks of developing cancer, diabetes, heart disease and some neurological diseases.

Antioxidants are found in anti-inflammatory foods, and they help scavenge free radicals that, when left uncontrolled, can lead to inflammation, aging and various illnesses.

Sorghum is a rich source of various phytochemicals — including tannins, phenolic acids, anthocyanins, phytosterols and policosanols — which, according to studies, means sorghum and sorghum flour might offer similar health benefits as eating whole foods such as fruits.

A 2004 study published in the Journal of Agricultural Food Chemistry found that anthocyanin antioxidants are present in black, brown and red sorghum grains. Antioxidant activity and pH stability were found in sorghum at levels three to four times higher than certain other whole grains.

Black sorghum is especially considered a high-antioxidant food and had the highest anthocyanin content of all in the study, while white-grained sorghum has been found to have a high polyphenol content.

Sorghum grains also have a natural, waxy layer that surrounds the grain and contains protective plant compounds, such as the type called policosanol, which research suggests has positive implications for cardiac health, including by lowering cholesterol.

Other research shows great potential for phenolic compounds found in sorghum to help with arterial health. Mainly located in the bran fraction, phenolics result in the plant having substantial antioxidant properties and non-enzymatic processes that help fight pathogenesis at the root of many diabetic complications and cell mutations that may contribute to cancer.

4. Slowly Digested and Balances Blood Sugar

Because sorghum flour is low on the glycemic index, it takes longer than other flours to digest. This slows down the rate at which glucose (sugar) is released into the bloodstream, which is particularly helpful for anyone with blood sugar issues, such as diabetes.

Impressively, certain varieties of sorghum brans that have a high phenolic content and high antioxidant status have been shown to inhibit protein glycation. This suggests that they can affect critical biological processes that are important in diabetes and insulin resistance.

5. Helps Fight Inflammation, Cancer and Heart Disease

Is sorghum flour inflammatory? Quite the opposite, actually.

Eating a whole foods-based diet that is high in available phytonutrients is consistently linked to better protection from common nutrition and inflammation-related diseases.

Sorghum consumption seems to help reduce the risk of certain types of cancer in humans, especially colorectal cancer, compared to other cereals. The high concentration of anti-inflammatory phytochemical antioxidants, including phenolic acids and flavonoids, found in this grain are thought to be responsible for its cancer-fighting effects.

Sorghum contains tannins that are widely reported to reduce caloric availability and can help fight obesity, weight gain and metabolic complications. One study found that its consumption reduced body fat percentage and increased dietary fiber intake when compared to wheat consumption.

Sorghum phytochemicals also help promote cardiovascular health, which is critical considering that cardiovascular disease is currently the leading killer in the U.S. and “developed world” in general.

Uses (Plus Recipes)

What is sorghum used for? Ground sorghum flour can be used just like other gluten-free grains to make homemade baked goods like bread, muffins, pancakes and even beer.

You can also take inspiration from places like Africa and the Middle East where savory breads, breakfast “pudding,” couscous and tortillas are all made with sorghum flour.

Across the globe, some of the ways that this grain is commonly consumed is in leavened and unleavened flatbreads called jowar roti in India, porridge eaten for breakfast or couscous served with dinner in Africa and in stews made in parts of the Pacific Islands. It is also used to make both various fermented and unfermented beverages or simply consumed as a fresh vegetable in some cultures.

Can sorghum flour replace all-purpose flour?

When making recipes at home that call for wheat flour (such as when you’re baking brownies, cakes, cookies, breads and muffins), unbleached sorghum can be added or substituted for part of the regular flour or subbed for gluten-free flour blends.

On top of providing nutrients, an added benefit is that unlike some gluten-free flours (like rice flour or corn flour, for example) that can sometimes be crumbly, dry or gritty, sorghum flour usually has a smoother texture.

Most experts recommend adding between 15 percent to 30 percent sorghum flour  to replace other flours (like wheat flour). Using 100 percent sorghum isn’t usually the best idea because it doesn’t rise as well as lighter flours.

It works best when combined with other gluten-free flour like rice or potato starch. You’ll likely get the best results if you start with recipes that use relatively small amounts of flour in general, like brownies or pancakes, for example, rather than muffins or breads.

What does sorghum taste like?

It has a very mild taste. It’s easy to incorporate some into sweets, or in small amounts it can be used to thicken stews, sauces and other savory dishes without changing the flavor much.

What are other tips for using this flour?

Keep in mind that with gluten-free baking, without gluten to “bind” together ingredients and add to the texture of recipes, it’s a good idea to incorporate a binder, such as xanthan gum or cornstarch, to add “stretch.”

You can add 1/2 teaspoon xanthan gum per cup of sorghum flour for cookies and cakes and one teaspoon per cup for breads.

Adding slightly more oil or fat (such as coconut oil or grass-fed butter) and extra eggs helps the ingredients blend and can improve the moisture content and texture. Another trick is to use apple cider vinegar, which can also improve the volume of doughs made with gluten-free blends.

Here are several sorghum recipes to try at home:

• The Best Gluten-Free Pancakes Recipe
• Gluten-Free Banana Bread Recipe
• Gluten–Free Blueberry Muffins Recipe
• Gluten-Free Lemon Ginger Scone Recipe

Risks and Side Effects

Not all grains, even whole grains, are best for everyone. For many people, eating grains (and beans, legumes, nuts and seeds too) is problematic when it comes to digestion and can contribute to gastrointestinal issues.

One reason is that all grains naturally contain “antinutrients” that block some of the grain’s minerals and vitamins from being absorbed and utilized properly.

One way to overcome this challenge partially is to sprout grains. A major benefit of sprouting is that it unlocks beneficial digestive enzymes, which make all types of grains, seeds, beans and nuts easier on the digestive system.

This also helps increase beneficial flora levels in the gut so you experience less of an autoimmune type of reaction when you eat these foods.

Even after sprouting grains, it’s best to have them in small amounts and to vary your diet, such as by including plenty of vegetables, fruits, grass-fed animal products and probiotic foods.

If you have celiac disease or a severe gluten allergy, be sure to check that any flour you purchase is labeled gluten-free. If you’re unsure, it’s best to contact the manufacturer or check its website to avoid risking having a reaction.

Conclusion

• What is sorghum? It’s a whole, ancient grain that originated in Africa thousands of years ago that has been an important food source for many centuries. It’s commonly ground into a white flour and used in gluten-free baking.
• Is it healthier than wheat? It’s a much better option for those with celiac disease/gluten sensitivity, since it naturally lacks gluten, plus it provide more nutrients like B12 and iron than regular, refined white flour.
• The phenolic profile is especially unique and more abundant and diverse than other common cereal grains, plus it offers other antioxidants like tannins and anthocyanins.
• This grain offers health-protective properties, including the ability to lower cholesterol, inflammation and oxidative stress. It may help fight heart disease, diabetes, cancer and other chronic diseases.

The post Sorghum: The High-Fiber, Gluten-Free Ancient Grain You Need to Know About appeared first on Dr. Axe.

Why is healthy wheat — such as einkorn flour — so hard to find?

You may have heard of the words “frankenwheat” or “frankenfoods,” which have been imposed on the public by agricultural geneticists due to the scientific engineering of wheat and wheat food products. This has created a movement away from wheat products due to the damaging effects they may have, in particular the issues people have consuming foods with gluten.

This is where einkorn flour comes in.

While this is not the wheat your great-grandmother used, there are some ancient grains, such as einkorn, available today that are healthier, easier to digest and, frankly, superior alternatives.

What Is Einkorn Flour?

Like two other ancient wheats, emmer (farro) and spelt flour, einkorn is a covered wheat — however, these ancient grains have less gluten and more nutrition than traditional whole wheat.

Ancient grains are thought by many to be inherently more nutritious than modern varieties. Einkorn flour is the most ancient wheat, offering many essential dietary and trace minerals.

It’s a good source of protein, iron, dietary fiber, thiamine and a number of other B vitamins. It also contains a significant amount of the powerful antioxidant lutein, with higher antioxidant levels than durum and bread wheat.

There is a much lower percentage of nutrient loss during processing of einkorn, and it can be substituted for whole wheat flour in most recipes, though it may result in a different texture. Regardless, the results are worth exploring, especially since the nutritional benefits likely outweigh other options.

Health Benefits

1. Reduces Risk of Eye Disease

The process of sprouting can provide significant benefits to many of our foods. In a study published in the Journal of Agricultural and Food Chemistry, sprouting times and illumination conditions of carotenoids found in spelt, durum, emmer and einkorn were investigated.

It revealed that carotenoid levels significantly increased during sprouting, particularly under light exposure, though concentrations of some other lipophilic antioxidants produced a smaller effect.

Dietary carotenoids are thought to provide health benefits in decreasing the risk of some diseases, include eye diseases like macular degeneration, because the beneficial effects of carotenoids are thought to be due to their role as antioxidants.

Research also shows that lutein, zeaxanthin and beta-carotene, found in einkorn, may be protective in eye disease because they can absorb damaging light that enters the eye. This information gives way to the idea that wheat sprouts could be potential functional ingredients to increase the nutritional value of cereal products.

2. Limits Allergy Symptoms

The number of wheat-allergic patients has increased in recent years, presenting the need and desire for less allergenic wheat varieties. The aim of a recent study published in the Journal of Nutritional Science and Vitaminology was to screen 324 varieties of wheat chosen from various parts of the world.

To ensure the best screening, testing was examined with major wheat allergens or components of gluten, including glutenin and gliadin. The patients’ antibodies reacted to these three allergens, making them suitable for the primary screening for the less allergenic wheat varieties so there was a reliable comparison.

Several varieties, including einkorn, were noted as less allergenic. These findings will lead to additional research of less allergenic wheat options and likely become mother plants for breeding with the goal of helping wheat-allergic patients eliminate or treat food allergies.

3. Helps You Lose Weight

When the body is able to digest foods better, it can ultimately help with weight loss.

There are 30 percent more people who are obese than undernourished in the world, and much is due to the increased amount of frankenwheat in our foods. In fact, it’s been reported that each American consumes about 55 pounds of wheat flour every year!

Einkorn flour is a healthier choice, and while it’s best to consume all wheat in moderation, choosing einkorn ancient grains over more modern wheat can help reduce the risk of obesity and may help you lose weight, in particular because studies show that the quality of einkorn surpasses other wheats.

While einkorn wholemeal is limited in dietary fiber, it’s rich in proteins, unsaturated fatty acids, fructans and trace elements, such as zinc and iron. The good concentration of several antioxidant compounds combined with these trace elements contribute to the excellent nutritional properties of einkorn flour.

Functional foods have become more important, and the health benefits of einkorn suggest that it may play a significant role in human consumption and the development of new or specialty foods that contain the best nutritional quality. In any case, to get the benefits, make sure the einkorn product is in its purest form and not combined with chemicals or miscellaneous ingredients.

Related: Wheat Belly Diet Plan, Benefits and Recipes Ideas

4. May Help Delay the Onset of Type 2 Diabetes

A study conducted at the Department of Endocrinology and Internal Medicine at Aarhus University Hospital in Denmark investigated the physiological effects of ancient wheat whole grain flour diets on the development and progression of type 2 diabetes, specifically to look at the glycemic responses.

An intervention study was conducted, involving the consumption of five different diets, including emmer, einkorn, spelt, rye flour and refined wheat, for a period nine weeks.

Testing revealed a downregulation of hepatic genes, the process by which a cell decreases the quantity of a cellular component in response to an external variable. The spelt and rye induced a low acute glycemic response. The wheat group had higher HDL cholesterol and total cholesterol levels.

The study concluded that ancient wheat diets decreased cell production relating to glucose and fat metabolism, equivalent to prevention or delay of diabetes development. Thus, it’s a good idea to include ancient grains and flours like einkorn flour in any diabetes diet plan.

5. Fights Disease with Phenolic Acids

The whole meal flour of wheat and einkorn flour is rich in phenolic acids. Phenolic acids, through ingestion of some plants, fruits and vegetables, protect our bodies from oxidative damage and diseases, such as coronary heart disease, stroke and cancers.

Research published in the Journal of Food Science and Technology studied the influence of phenolic acid content and antioxidant activity of whole meal flour water biscuits and puffed kernels of einkorn and bread wheat. Overall, from flour to water biscuit, the total soluble conjugated phenolic acids increased in the einkorn, while some phenolic acids decreased as ingredients were added.

The results confirmed that the antioxidant activity increased during processing and was highest under the most drastic puffing conditions of the einkorn and bread wheat. The good news is that the einkorn maintained the nutritional value, even throughout the change in form to a puffed state.

6. Contains Less Gluten

For those with sensitive tummies, ancient forms of wheat like einkorn are typically easier to digest than wheat that’s mass-produced, particularly in the U.S., due to the lower levels of gluten. This is good news for endurance athletes, too, since they often look for a grain-like carb that’s easy to digest before racing.

Different types of wheat have different numbers of chromosomes. Some studies show that the ancient wheats, with fewer chromosomes, tend to have lower levels of gluten, and gluten causes sensitivities for many.

Einkorn, the oldest known type of wheat today, has 14 chromosomes, which makes it a diploid wheat. Research shows that with its lower gluten content, einkorn can be a good type of wheat for people to start with after being on a gluten-free diet.

Durum wheat, most often used for pasta, and emmer are tetraploid wheats, containing 28 chromosomes, while modern wheat and spelt have 42 chromosomes, known as hexaploid wheats. However, if celiac disease is a problem for you, einkorn flour is still not safe for consumption.

Nutrition Facts

Einkorn is an ancient wheat variety and one of the first cultivated cereal grains in history. The grain protein is consistently higher than modern wheats, though the amino acid composition of einkorn is similar to wheat flour and considered more nutritious than hard red wheat, based on the higher level of protein, crude fat, phosphorous, potassium, pyridoxine and beta-carotene.

The U.S. Department of Agriculture reports that a 100-gram serving of einkorn flour contains about:

• 333 calories
• 66.7 grams carbohydrates
• 13.3 grams protein
• 1.7 grams fat
• 6.7 grams fiber
• 15 milligrams zinc (100 percent DV)
• 2 milligrams manganese (100 percent DV)
• 3.6 milligrams iron (22 percent DV)
• 4 milligrams niacin (20 percent DV)

People are often confused about the difference between einkorn flour and whole wheat flour. For starters, einkorn grains are much smaller than grains of modern forms of wheat.

Einkorn wheat has gluten, but it may be a healthier version, making it easier to digest compared to the gluten found in modern wheat. It doesn’t contain the D genome but rather the A genome, a significant difference because the most popular test for detecting the presence of gluten is based on the presence of the D genome.

Although einkorn does contain gluten, it’s a different type of gluten and passes the ELISA test, which is a commonly used laboratory test to detect antibodies in the blood.

Einkorn also contains more carotenoids, which can help in preventing serious diseases, such as cancer, whereas carotenoids are harder to find in modern whole wheat.

How to Use (Recipes)

Many foodies rave about the nuttier taste of einkorn versus the flavor of everyday wheat. Einkorn berries are smaller than wheat, spelt or kamut berries and can be cooked in a water-to-grain ratio of 2:1 for about 30 minutes, then used as a side dish for meats like fish and chicken, tossed with veggies and dressing for a more hearty salad, and simmered with warming spices like cinnamon and served with Greek yogurt.

Einkorn flour has a soft texture for making delicious breads, cookies, muffins, waffles and pancakes. You can usually replace wheat flours with einkorn flour in most recipes, and here’s an einkorn flour recipe to get your started:

Einkorn and Chia Pancakes with Fresh Blueberries and Mango

Serves: 3–4 (about 10 pancakes)

INGREDIENTS:

• 1.5 cups einkorn flour
• 1 tablespoon baking powder
• 1 teaspoon sea salt
• 3 tablespoons ground chia seeds
• 1 teaspoon cinnamon
• 1 tablespoon maple syrup
• 1 teaspoon vanilla
• 1.5 cups almond milk
• 1 teaspoon apple cider vinegar
• Fresh organic blueberries
• 1 cup chopped fresh mango
• ¼ cup pure almond butter
• ¼ cup local honey

INSTRUCTIONS:

1. Mix together the honey and almond butter until well-blended. Set aside.
2. Mix all the dry ingredients together in a bowl.
3. Add the almond milk, vanilla, maple syrup and apple cider vinegar, and blend together. Let sit for 5–10 minutes so the chia can thicken the mixture.
4. Use a ¼ measuring cup to scoop out the portions, and cook over medium heat in a lightly oiled pan.
5. Flip when bubbles appear in the middle of each pancake, then cook for another 3–5 minutes on the other side.
6. Serve with fresh blueberries and mango. Drizzle with almond butter and honey mixture.

Risks and Side Effects

It’s best to make sure that any grain is safe, especially if you are sensitive to gluten. While it’s not gluten-free, it’s much more easily digested and often fine for most people with gluten intolerance symptoms to eat.

However, it’s not safe for anyone who has diagnosed celiac disease, as einkorn contains gluten.

Final Thoughts

• Einkorn wheat is an ancient wheat grain that’s healthier than modern wheat. That’s partly due to its much lower gluten content. It’s not gluten-free, but it is lower in gluten and possibly easier on the digestive system than traditional wheat flour.
• If you don’t have celiac disease, einkorn flour is a great choice and definitely preferable to whole wheat.
• It’s been shown to reduce the risk of eye disease, limit allergy symptoms, help you lose weight, possible help delay the onset of type 2 diabetes and prevent the risk of disease.
• If you’re tired of the negatives traditional whole wheat holds and want a superior wheat, einkorn wheat is just the thing.

The post Einkorn Flour: The Superior Ancient Grain Compared to Whole Wheat appeared first on Dr. Axe.

If you’ve ever followed a low-fat diet or a fad diet that prioritized cutting calories as much as possible, then there’s a good chance that rice cakes made their way into your grocery cart. But are rice cakes actually good for you?

Like many other packaged snacks, there are pros and cons of eating rice cakes. For example, they’re super convenient, usually gluten-free and they make a good substitute for higher-calorie foods like bread — yet they’re also mostly devoid of nutrients and relatively high in “empty” carbs.

Let’s take a closer look at what different types of rice cakes are made of, the benefits and drawbacks to including them in your diet, plus some healthy ways to enjoy them.

What Are Rice Cakes?

What are rice cakes made of exactly? Most rice cakes are made with puffed rice and/or rice flour, including the types made from white rice, brown rice or other types.

The rice is condensed and pressed together to form a thin “cake” that is more like a crispy, airy cracker.

Different varieties of rice cakes are popular around the world, especially in India and Asian countries — such as Cambodia, Indonesia, Korea, Japan and China — where rice is eaten with nearly every meal. In the U.S., rice cakes have been around since the 1980s, when they were first advertised as the perfect low-calorie snack to enjoy with with jelly, cottage cheese, fruit and other toppings.

There are many different ways these snacks can be made, such as grinding whole grain rice, adding other grains and seeds to the mix — such as quinoa, buckwheat or flaxseeds — or by simply using refined white rice that has been puffed with air to increase the volume.

Nutrition

Overall, rice cakes are low in calories but don’t provide much else in the way of nutrition benefits. While some whole grain rice cakes can be a decent source of fiber and certain other nutrients, they are still generally low-nutrient foods.

Some types can also be relatively high in added sugar and salt, so it’s a good idea to read ingredient labels and choose a type made with straightforward, healthy ingredients.

According to the U.S. Department of Agriculture’s data on rice cakes nutrition, one plain/unsalted brown rice cake has roughly:

• 34.8 calories
• 7.3 grams carbohydrates
• 0.7 grams protein
• 0.3 grams fat
• 0.4 grams fiber
• 0.3 milligrams manganese (17 percent DV)
• 0.7 milligrams niacin (4 percent DV)
• 32.4 milligrams phosphorus (3 percent DV)
• 11.8 milligrams magnesium (3 percent DV)
• 2.2 micrograms selenium (3 percent DV)

Are Rice Cakes Healthy? (Pros and Cons)

Pros:

1. Gluten-Free and a Lower-Carb/Lower-Calorie Alternative to Bread

If you’re following a lower-carb diet or simply want to keep your calorie and carb intake in check, rice cakes can make a good substitute for other carbs, such as bread, rolls, wraps, crackers, chips and french fries.

Since they contain more air from puffed rice and aren’t made with energy-dense flour, they tend to be lower in carbs and calories than other snacks and similar ingredients. It’s possible they can satisfy your cravings for carbs without adding lots of unwanted calories to your diet.

Another benefit is that they are naturally gluten-free (unless made with wheat, rye or barley flour), since rice is not a gluten-containing grain.

2. Can Provide Whole Grains

Compared to other types of whole grain crackers or crisp breads, rice cakes are usually lower in fiber. However, if you eat a few of them, especially if they are made with whole grains like brown rice plus seeds, they can still provide some dietary fiber that contributes to your daily needs.

Whole grain rice cakes also supply you with small to moderate amounts of certain essential nutrients, such as manganese, B vitamins like niacin and selenium, which have benefits including supporting healthy energy levels, maintaining normal blood sugar, supporting bone health and contributing to a strong immune system.

3. Convenient and Versatile

Because they don’t have much flavor on their own, unless they contain added ingredients, rice cakes are versatile and can be used in a variety of recipes, both sweet and savory. For example, you can top them with avocado and everything bagel seasoning or sliced apples with peanut butter.

They also don’t require cooking, are inexpensive, are shelf-stable and don’t need to be refrigerated, so they are easy to take on trips and when out and about.

Cons:

1. High in Carbohydrates/High Glycemic Index Score

Rice cakes mostly contain carbohydrates, most often from processed white rice that is considered mostly a source of “empty calories.” While one or two cakes won’t contribute a very high amount of carbs to your diet, eating more than this amount can, especially if you choose a sweetened rice cake product that’s made with added sugar.

Most rice cakes have a high score on the glycemic index, meaning they can raise blood glucose levels pretty quickly.

Do rice cakes make you gain weight? For instance, why do bodybuilders eat rice cakes?

Like with any other food, it ultimately all comes down to how many you eat and how they fit into the rest of your diet. Rice cakes are a source of carbs, which can aid in building muscle when paired with resistance exercise.

That said, if you consume lots of them (especially if you’re not very active) they probably won’t do much to keep your weight in a healthy range.

To make rice cakes more filling, which can keep your portion size smaller, try pairing them with a source of satiating protein, such as cottage cheese, melted aged cheese or tuna fish. This leads to less of a blood sugar spike and also keeps hunger in check for longer afterward.

Healthy fats such as avocado or almond butter are also good options for topping rice cakes, since they can keep you feeling full for longer.

2. Overall Low in Nutrients

While certain types of whole grain rice (including brown rice, black rice and wild rice) can sometimes provide antioxidants, there’s evidence from some studies indicating that the puffing process depletes levels of some delicate antioxidants, which means you’re better off eating regular whole grain rice.

Recipes

If you choose to regularly snack on rice cakes, opt for those made with whole grain rice, such as brown rice, plus simple ingredients like sea salt or cinnamon. Steer clear of varieties that contain added sugars or artificial flavors, and be conscious about how much sodium you consume if you’re sensitive to salt.

Here are some healthy rice cakes recipes to try:

• Make rice cake “avocado toast,” topped with sliced tomato and your favorite seasoning
• Top one with a scrambled egg, burger or veggie burger
• Spread one with hummus and top with sprouts
• Top one with yogurt, chia seeds and smashed berries
• Mash some banana on top and sprinkle with coconut flakes and cocoa powder
• Make a rice cake pizza with tomato sauce, basil and mozzarella
• Use them to make healthy brown rice crispy treats with almond butter

Healthier Snack Options

Rice cakes may not be the worst snack option— especially if they are made with whole grain rice and other nutrient-rich ingredients like grains and seeds— but they aren’t necessarily the best either. What other healthy snacks should you seek you instead?

If you’re craving something “carby,” choose whole grain crackers instead made with high-fiber sprouted grains. Homemade baked french fries are another good option.

Other healthy snacks that likely are more filling and contribute more nutrients to your diet overall include:

• A healthy smoothie with protein powder, almond milk and berries
• Hard-boiled eggs
• Almond butter with a sliced apple
• Guacamole with whole grain chips
• Hummus with veggies
• Rolled-up turkey with spinach and mustard
• Sliced smoked salmon with cucumbers and cream cheese
• Energy balls with nuts, seeds and cocoa
• Tuna salad with sliced celery

Risks and Side Effects

If you’re ever had an allergic reaction to rice, then avoid eating rice cakes.

Read ingredient labels when purchasing rice cakes, and choose a brand that is made with recognizable ingredients rather than lots of sugar, preservatives and additive flavors.

Conclusion

• What are rice cakes made of, and are they healthy? Rice cakes are made with puffed rice, sometimes rice flour, and in some cases other ingredients like grains, sugar, salt and flavoring.
• While they tend to be pretty low in calories, rice cakes don’t offer much in terms of nutrients. The healthiest types are made with whole grain rice and no added sugar or artificial ingredients.
• Pros of eating rice cakes include that they are convenient, versatile and lower in calories than foods like bread and chips. However they can raise your blood sugar quickly and aren’t usually very filling.
• Overall, watch your portion size, and try pairing them with a source of satiating protein and healthy fats to make them more nutritious, such as cottage cheese, melted aged cheese, avocado, eggs or tuna fish.

The post Rice Cakes: Are They Healthy? Pros, Cons + How to Use appeared first on Dr. Axe.

Oats are often praised as one of the healthiest breakfast options around — but many people are also confused about how oats are made and what makes them different from other cereal grains, including wheat.

Left wondering — “Are oats gluten-free?” — some people choose to give them up all together without knowing the full story.

So what’s the verdict on oats? Are they healthy or likely to lead to gluten sensitivity, indigestion and other issues, much like refined carbohydrates do?

Below we cover whether different types of oats are gluten-free, plus pros and cons of including them in your diet.

What Are Oats?

Oats — which come from the plant with the scientific name Avena sativa — are a type of common whole-grain cereal grain grown for the seeds.

Can you eat oatmeal on a gluten-free diet? In some cases, yes.

Even if you think it’s time to give up gluten — and therefore foods like bread, pasta, most cereals, etc.— fortunately you don’t need to also ban all oats.

Oats vs. Wheat

Wheat, barley and rye grains are the three groups of whole grains that naturally contain the protein gluten. Instead of containing gluten, oats actually have a protein called avenins.

While oats themselves don’t contain gluten, in many cases they are grown on the same land and in rotation with gluten-containing grains (wheat, barley and rye). Gluten grains can grow within oat crops if they’re planted in the field the previous year, in which case the oats become contaminated with gluten.

Although oats are considered an unprocessed whole grain and have certain health benefits that wheat generally does not, it’s still recommended to consume even whole grains in moderation. While they provide important nutrients and can be found in gluten-free verities, grains still have the potential to cause digestive issues and contribute to weight gain and blood sugar imbalances when eaten in large amounts.

History

Oats have been eaten for thousands of years. In addition to providing important nutrients to growing populations, they’ve also historically been important for feeding livestock.

Evidence shows that wild oats first grew in the Fertile Crescent of the Near East centuries ago, although humans didn’t domesticate these grains until the Bronze Age in Europe. For many years, oat grass was even used for medicinal purposes, including to help balance a women’s menstrual cycle, as an osteoporosis natural remedy and a home remedy for urinary tract infections.

Oats have many uses around the world beyond just being the base for a simple breakfast. For example, oat bread has been an important food for many cultures living in Europe for hundreds of years, especially the English, Irish and Scottish.

They are also used in a variety of baked goods worldwide, including oatcakes, oatmeal cookies and oat bread.

Are Oats Gluten-Free? (How to Be Sure)

According to the University of Chicago Celiac Disease Center, yes — oats are technically gluten-free grains since they aren’t a type of wheat, barley or rye grain.

Can celiacs eat oats?

Certified, gluten-free oats are considered safe for most people with a gluten allergy, also called celiac disease.

They are also typically easier for most people to digest and less likely to cause negative reactions than certain other grains, so they tend to be tolerated by those with gluten intolerance symptoms too, as long as that person is careful about how the oats are manufactured and processed.

Reports show that “perhaps less than 1 percent of celiac patients show a reaction to a large amount of oats in their diets.”

How do you know if oats are gluten-free?

If someone with a known gluten allergy or sensitivity wants to buy and eat gluten-free oats, he/she should be careful that they’re sourced from a provider that guarantees there hasn’t been cross-contamination with wheat, rye or barley. These types of gluten-free oatmeal brands are labeled “certified gluten-free.”

Keep in mind that organic labeling doesn’t tell you anything about gluten content. Be sure that even if you buy organic oats, you check that they’re certified gluten-free, too.

Which brands of oats are gluten-free?

Here’s how to be sure yours are gluten-free:

• Most regular oats available in the supermarket (including Quaker types), even organic types or the kind sold in “bulk bins” at health food stores, are likely not 100 percent gluten-free unless they are labeled this way. Why? Because they are often cross-contaminated by foods with gluten due to a number of reasons.
• It’s very common for oats to be handled in the same facilities that manufacture wheat-containing products, so there’s always a chance that they can become contaminated with gluten during the packaging process. Once the oats are harvested and brought to a manufacturing facility to be cleaned and packaged, gluten crops might be mixed in with them. Thus, little bits of wheat, barley or rye may end up in a package of other grains. Even if this doesn’t happen, oats and gluten crops are likely to be processed using the same equipment, which creates another chance for contamination.
• Gluten-free oats are guaranteed to be grown on fields that aren’t used to grow gluten crops, shipped in gluten-free trucks and processed on gluten-free equipment.
• Quality inspections by third parties also ensure the pedigreed crops are free from contamination by wheat, rye, barley and other related grains — and that the gluten-free product is, in fact, that. This is the only way to be totally sure that oats are safely free of even trace amounts of gluten.

Nutrition Facts

Oatmeal is one of the most popular whole grain recipes worldwide, and for good reason. Oat grains are a good source of fiber, trace minerals and even plant-based protein.

Eating gluten-free oatmeal regularly is a good way to obtain B vitamins, iron, magnesium and selenium. That is why the American Heart Association considers oatmeal to be a “certified heart healthy food.”

Like all whole grains, oatmeal even contains some healthy fatty acids since the grain’s entire germ, endosperm and bran remain intact. That is where not only nutrients are stored, but also small amounts of essential fats.

A half cup (about 40 grams) of regular dried or instant rolled oats (which makes about one cup of cooked oatmeal) contains approximately:

• 154 calories
• 28 grams carbohydrates
• 5–6 grams protein
• 1–2 grams fat
• 4–5 grams fiber
• 5 milligrams manganese (73 percent DV)
• 166 milligrams phosphorus (16 percent)
• 7 milligrams selenium (16 percent)
• 56 milligrams magnesium (14 percent)
• 0.19 milligrams thiamine (12 percent)
• 7 milligrams iron (10 percent)
• 5 milligrams zinc (10 percent)
• 0.16 milligram copper (8 percent)
• 0.45 milligram pantothenic acid/vitamin B5 (5 percent)

Benefits

1. Help Lower Cholesterol

Oatmeal contains soluble fiber, particularly beta-glucans, which can help naturally lower cholesterol when eaten several times or more per week.

B-glucan is a soluble dietary fiber found in the endosperm cell walls of oats that’s praised for its cholesterol-lowering, insulin-regulating properties. In fact, because they contain more soluble fiber than many other grains, oats are one of the most recommended grains for reducing LDL (“bad”) cholesterol, total cholesterol levels and the risk of heart disease.

According to the U.S. Food and Drug Administration, a high-fiber diet (with as little as just three grams of soluble fiber daily from whole grains) can lower the risk for heart disease. Studies show that people who consume whole grains like oats and eat plenty of fiber from whole foods are more likely to maintain better cardiovascular health, in addition to a healthier body weight.

One reason this is true is because they not only contain fiber, but important, heart-healthy trace minerals and phenolic compounds linked to lower inflammation levels, reduced hypertension and disease prevention. The fiber we acquire from these grains swells up in the digestive tract, absorbing water and taking with it waste and excess cholesterol particles.

2. Provide Filling Fiber

Whole grains contain more belly-filling fiber, in addition to more vitamins and minerals, compared to processed and refined cereal grains or carbohydrates.

Soluble fiber is present in the outer casing, called the bran. Oats contain about 55 percent soluble fiber and 45 percent insoluble fiber.

Fiber is more than a regulator. High-fiber foods also take up a large amount of space in your stomach while absorbing water. Thus, they help you feel satisfied despite being low in calories.

Can oats make you fat, or are oats good for weight loss? Oatmeal can help support weight loss because of the high fiber content that makes you feel full, satisfied and less likely to deal with cravings.

Certain studies have found that short- and long-term oatmeal intake has significant effects on controlling hyperglycemia, lowering blood lipids and reducing weight.

Something interesting to note, however, is that if you eat oatmeal regularly for breakfast, make sure to add some protein and fat in order to stay full for longer.

While oats can feel dense and filling, on their own they likely won’t keep you as full as a higher protein breakfast. For example, a 2017 study found that compared to an oatmeal breakfast, two eggs per day does not adversely affect biomarkers associated with cardiovascular disease risk in healthy adults but does increase satiety throughout the day.

3. Help Improve Digestion

Fiber can help you maintain regular bowel movements. Because we can’t digest dietary fiber from whole foods, it sweeps through our digestive tracts and pulls toxins and waste along with it.

This is one reason why many studies show that diets higher in fiber can lead to improved gut and colon health, constipation relief, and curtailed irritable bowl syndrome-related symptoms. To get the most benefits from eating whole grains, make sure to also increase your water intake to allow fiber to do its job best.

4. Increase Immunity

Beta-glucans, naturally occurring polysaccharides found in oats and other protective foods like mushrooms, are known to enhance immune function by fighting bacterial infection and lowering inflammation.

They do this by activating certain immune responses, especially white blood cells called macrophages that fight fungus, bacteria and toxins.

In fact, consuming foods rich in beta-glucans is even linked with the ability to naturally fight cancer cells. Beta-glucans have been shown to have anticarcinogenic capabilities and can potentially help reduce cancerous tumor growth.

5. Have a Low Glycemic Score Compared to Refined Grains

Steel-cut or rolled oats (the kind that are unsweetened and unflavored) have a low score on the glycemic index, especially compared to enriched or refined carbohydrates. This means they can prevent spikes and dips in energy, as demonstrated in both human and animal studies.

Oatmeal provides slow-releasing carbohydrates that keep blood sugar in check and support sustainable energy. Whole grains can also improve insulin sensitivity.

This is one reason they’re tied to lower rates of diabetes and other chronic diseases.

A 2018 study found that a two days of “oatmeal intervention” led to a highly significant reduction of required daily insulin doses in patients with type 2 diabetes, while maintaining adequate metabolic control compared to a diabetes-adapted diet only.

6. Provide Trace Minerals like Manganese and Phosphorus

Just one half-cup serving of oatmeal provides about 73 percent of your daily manganese and 16 percent of your daily phosphorus needs.

Manganese is important for maintaining a healthy bone structure since it plays a role in creating essential enzymes for building bones. It also supports your metabolism, energy levels, brain and hormonal balance.

Phosphorus is another crucial nutrient for bone health, in addition to protecting teeth and gums. Phosphorus-rich foods can contribute to healthy growth and development, and foods high in phosphorus regulate digestion of nutrients and support skeletal/bone, kidney, muscle, heart and nerve functions.

Oatmeal is also a good source of selenium, magnesium, iron, copper and B vitamins. Foods containing these nutrients prevent deficiencies that can cause a sluggish metabolism, anemia, poor energy, “brain fog,” mood changes, and aches or pains.

7. Higher Source of Protein Compared to Most Grains

Whole grains are a good source of plant-based protein, with more than eight grams in every 2/3 of a cup of oatmeal — more than you find in nearly all cereals. Together with fruit, raw milk or yogurt, it can make a filling breakfast that provides antioxidants and energizing nutrients.

How to Use (Recipes)

Risks and Side Effects

Even when someone doesn’t have a negative reaction to eating gluten, it’s possible that he or she might experience some symptoms when eating gluten-free grains.

What are the potential side effects of oats? These may include gastrointestinal troubles, including bloating, cramping or diarrhea.

This might be caused by the high level of fiber found in these grains. It is more likely to be a problem for people who aren’t used to eating high-fiber foods very often.

With some time, these should go away.

Soaking grains overnight and drinking lots of water can also help get rid of digestive problems. Like all other whole grains, soaking oats helps reduce antinutrients and enzymes that can mess with nutrient absorption and digestion.

Conclusion

• Are oats gluten-free? Oats do not contain the protein gluten, however most types available in supermarkets are not guaranteed to be gluten-free. Therefore, if you have an allergy or sensitivity to gluten, you need to be careful about looking for those labeled/certified as gluten-free.
• Steel-cut, rolled and quick/instant oats can all be gluten-free if they are labeled as so. An organic seal does not mean they are free of gluten — only a gluten-free label does.
• How are oats made? Here’s where things become a bit complicated. Commercially sold oats can sometimes be contaminated with gluten if they are mixed with grains like wheat, barley and rye during the growing or manufacturing process. They can potentially contain trace amounts of gluten unless they are certified “gluten free.”
• Gluten-free oatmeal nutrition health benefits include providing fiber, lowering cholesterol, improving digestion, reducing hunger, providing trace minerals and providing some plant-based protein.

The post Are Oats Gluten-Free? The Truth About Oats & Gluten appeared first on Dr. Axe.

While you may not yet be familiar with this whole grain, according to the Aduna website, fonio “has been predicted to be one of the hottest food trends of 2020 by Whole Foods and The Times.” Not only that, but it’s believed to be one of the oldest African cereal grains in existence, having been consumed for 5,000+ years in West African countries such as Nigeria, Guinea and Burkina Faso.

What are the health benefits of fonio? It’s a relatively good source of plant-based protein, providing six grams per half-cup serving, plus it’s a naturally gluten-free grain and rich in iron, zinc, B vitamins, phosphorus, magnesium and more.

What Is Fonio?

Fonio is a type of cereal grain that has provided nutrition for millions of people living in West Africa for thousands of years. While it has traditionally been consumed most in Senegal, today it’s mostly eaten in countries like Ghana, Mali, Burkina Faso, Guinea and Nigeria.

It goes by many names depending on the country/language, including:

• acha
• acca
• hungry rice
• hungry millet
• afio
• pini
• fundi millet
• hungry koos
• and others

It’s one of two types of millet (in the Panicoideae family), which is a fast-growing cereal plant that thrives easily in warm countries and in regions with poor soils.

There are three main types of fonio grain: white, black and raishan varieties. White fonio is the most popular type and usually the easiest to find.

Is fonio a whole grain? Yes, which is why it’s a good source of fiber, vitamins, minerals ,and even protein and anti-inflammatory compounds.

What does fonio taste like? Its taste is described as a “cross between couscous and quinoa.” Like other whole grains, it has a mild nutty aroma.

Its texture is similar to teff or millet, since it’s small and pebble-like in size.

Top 5 Health Benefits

1. Good Source of Protein and Amino Acids

Fonio can make great additions to a variety of diets, especially vegan/plant-based diets, since it contains a number of essential amino acids. It’s especially high in methionine, cystine, valine, leucine and isoleucine.

Research shows that fonio is higher in amino acids, such as methionine and cystine (sulfur-containing amino acids), than grains including wheat, rice, maize, sorghum, barley and rye. These and others can contribute to benefits including healthy muscle function, exercise recovery, bone health, detoxification, skin health and a healthy metabolism.

Sulfur-containing amino acids are particularly beneficial for supporting a normal metabolism and growth, as well as healthy liver function.

Overall, fonio contains two to three times as much protein and fiber as brown rice.

2. High in Iron and Essential Nutrients

Another noteworthy fonio nutrition benefit is its supply of nutrients, including iron, zinc and phosphorus. These are important for facilitating cognitive function, bone health, high energy levels and many other functions.

Additionally, it contains some calcium, magnesium, potassium, manganese and folate.

The high iron content of fonio, and also zinc, makes it particularly suitable for people following a vegan diet, since the diet can increase the risk for low iron intake and anemia since many iron-rich foods such as meat are avoided.

Iron is needed to support oxygen transport within the body, while zinc helps support the immune system, defends against oxidative stress, and promotes healthy blood clotting, skin health, thyroid function and more. To absorb the most iron possible from this grain, pair it with sources of vitamin C, such as berries, bell peppers or leafy greens.

3. Good Source of B Vitamins

Within fonio you’ll also find B vitamins, including thiamine, riboflavin, folate and niacin, which help support the conversion of nutrients into useable energy, support glucose metabolism, and play a key role in healthy muscle, nerve, heart and brain functions.

4. Low Glycemic Index Score

Is fonio low-carb? Because it’s high in protein and has more fiber than refined grains, it’s a low glycemic index (GI) grain, however it does still contain carbohydrates and isn’t quite “low carb.” That said, studies have found it has a lower GI score than certain grains, such as brown rice, meaning it’s a good choice for people watching their blood sugar levels.

In fact, in certain African countries health care providers have traditionally recommended fonio for diabetics/those with insulin resistance because it can help support metabolic health.

White whole fonio is the type with the highest amount of fiber, which also contributes to its generally low calorie content.

5. Gluten-Free

Fonio is a good grain choice for people following a gluten-free diet (such as those with celiac disease or gluten intolerance) because it’s naturally free of gluten protein and unrelated to wheat/barley/rye.

Fonio Nutrition Facts

1/4 cup of uncooked fonio (about 1/2 cup cooked) contains about:

• 160 to 170 calories
• 37 to 29 grams carbohydrates
• 2 to 3 grams protein
• 0 to 1 grams fat
• 1 to 2 grams fiber
• 1.7 milligrams iron (10 percent DV)

Fonio vs. Quinoa:

The Guardian recently noted that fonio could be the “the grain that would defeat quinoa as king among foodies.” How do the two compare?

They have a similar amount of calories and are both good sources of protein, B vitamins, iron, potassium, calcium, phosphorus and other nutrients. They can be used in many of the same ways and are both gluten-free, so feel free to swap one for the other.

One advantage that fonio has over many other grains is that it’s prized by local communities and enjoyed regionally in West Africa because it’s “well adapted to hot, dry climates and poor soils, and thus is able to grow in areas where many other cereals are not suited.” It can thrive in dry, sandy soils at high altitudes where grains like rice do not grow well.

It also matures faster than most cereal grains, ready to harvest within six to eight weeks after being planted.

Recipes/How to Use

The great thing about this grain is that it’s super fast and easy to cook, ready in just three minutes when combined with boiling water — plus it’s sustainable to grow and inexpensive. Growing this grain even helps provide income to women farmers in the African Sahel and restore degraded soils in regions where farming is difficult.

1. To make fonio, cook about 1/4 cup of dried grains with 1 cup of water (a 4:1 ratio of water to dry grains).
2. Cook for about 3 to 5 minutes in a pot on the stovetop, stirring constantly until it fluffs up like bulgur or couscous.
3. (Optional) you can also add a tablespoon of oil and teaspoon of salt to make it less sticky ad to improve the taste.

The best place to buy fonio is in ethnic markets specializing in African cuisine, health food stores or online.

Try fonio as a substitute for other whole grains, such as brown rice, quinoa, teff, millet or polenta/cornmeal. It works well in dishes such as:

• fried rices
• rice pilafs
• stir-fries
• stews
• soups
• salads
• sweet porridges
• grain bowls
• tabbouleh (as a sub for bulgar)

A traditional use of this grain has been in sweet breakfast porridges, such as when combined with milk. However, the taste works well in savory recipes too.

Keep in mind that when cooking fonio it will double in size once prepared.

If you’re new to cooking with this grain, you can get started with these healthy fonio recipes:

• Creamy Fonio Hot Cereal With Dried Fruit
• Fonio Pilaf with turmeric, paprika and other spices
• Fonio Grain Bowl
• Lamb Shoulder with Fonio

Conclusion

• What is fonio? It’s a whole grain related to millet that originated in West African more than 5,000 years ago.
• Fonio nutrition benefits include supplying you with amino acids, iron, zinc, B vitamins, phosphorus and more.
• Fonio vs. quinoa nutrition, which is better? The two whole grains are similar, both being good providers of plant-based protein and essential nutrients.

The post Fonio: The Ancient Super Grain & How It Compares to Quinoa appeared first on Dr. Axe.

If you make an effort to choose the healthiest breads possible, or even to make your own bread at home, then sprouted grain breads (such as Ezekiel bread) are probably at the top of your list. While sprouted grains are definitely a good choice, other traditional breads, including pumpernickel and sourdough rye, can also provide you with many of the same nutrients.

Why is pumpernickel bread better for you than “white bread”? For reasons we’ll cover below, including its higher fiber content and lower glycemic index score, pumpernickel bread has a leg up on commercial, refined white breads.

This is especially true when it’s made using traditional methods of fermentation and long, slow baking at a low temperature.

What Is Pumpernickel Bread?

Pumpernickel is a type of dark brown bread that originated in Germany. Although there’s some debate about the origin of the name, pumpernickel in German basically translates to “hard to digest,” due to the density of the bread.

Traditionally, this type of bread been made with coarsely ground rye flour and rye grains, sometimes combined with whole wheat flour or some white flour.

Old-fashioned European/German pumpernickel is unique because it’s slowly baked for up to 24 hours at a low temperature. It’s traditionally been made with sourdough starter that has been slowly fermented, rather than with instant/baker’s yeast (although some yeast might also be used depending on the kind of bread).

The sourdough starter gives the bread a bit of a tangy taste and also contributes to its health benefits.

Today there are two main types of pumpernickel breads available: European and North American.

American pumpernickel tends to be made with yeast/leaveners and coloring and flavoring agents. It’s also more likely to include wheat flour and to be baked for less time at a higher temperature compared to European bread.

What is the difference between rye and pumpernickel?

Pumpernickel vs. rye, which is better? Both of these breads are made with different parts of rye grains.

Pumpernickel bread contains rye flour and rye kernels, which is why it tastes similar to rye bread. In fact, “pumpernickel flour” describes flour made from ground whole rye berries.

Regular rye bread is made from the endosperm of the rye berry, rather than whole rye berries.

The reason pumpernickel tastes a bit different than rye bread is due to the lengthy amount of time that it’s baked, which results in a sweet, dark chocolate, coffee-flavored bread.

This type of bread also has many things in common with other traditional brown breads made with whole grains that stem from Europe, including Rugbrød, Schwarzbrot and Jewish rye bread.

Why is pumpernickel bread so dark?

Pumpernickel’s color is due to its long, slow preparation in a low-temperature oven, plus from the dark endosperm of rye kernels and sometimes from the addition of whole wheat flour.

However, today, many commercially sold brown breads (especially in the U.S.) actually get their dark color from added ingredients, such as molasses (a type of brown sweetener), caramel, coffee or cocoa powder.

Rye bread can also be dark, depending on how much rye flour versus white wheat flour is used.

Nutrition Facts

Because it’s made with whole grains, pumpernickel is high in resistant starch and fiber. Rye grains are also a good source of nutrients, including manganese, selenium, phosphorus, B vitamins and copper.

One slice (approximately 26 grams) of pumpernickel bread has about:

• 65 calories
• 12.3 grams carbohydrates
• 2.3 grams protein
• 0.8 grams fat
• 1.7 grams fiber
• 0.3 milligrams manganese (17 percent DV)
• 6.4 micrograms selenium (9 percent DV)
• 0.1 milligrams thiamine (6 percent DV)
• 24.2 micrograms folate (6 percent DV)
• 0.1 milligrams riboflavin (5 percent DV)
• 46.3 milligrams phosphorus (5 percent DV)
• 0.8 milligrams niacin (4 percent DV)
• 0.7 milligrams iron (4 percent DV)
• 14 milligram magnesium (4 percent DV)
• 0.1 milligrams copper (4 percent DV)

It also contains some vitamin E, vitamin K, vitamin B6, pantothenic acid, choline, calcium, potassium and zinc.

Health Benefits

What is pumpernickel bread beneficial for? Here are some of the health benefits associated with traditional whole grain pumpernickel breads:

1. Provides More Filling Fiber

Pumpernickel bread, a rich source of fiber, contains more filling resistant starch compared to breads made with wheat or barley flour.

Due to the concentration of both fiber and resistant starch, whole grain breads lead to steadier blood sugar levels after you eat them, since they are not digested as rapidly.

It’s been shown in a number of studies that whole kernel barley or rye products improve markers of glucose regulation and increase gut hormones involved in appetite and metabolic regulation.

One study found that whole grain rye bread decreased postprandial glucose and insulin responses, increased subjective satiety, and decreased desire to eat/feelings of hunger compared to refined wheat breads.

The fiber in this whole grain bread also supports gut health because it helps “feed” healthy bacteria living in the gastrointestinal tract. Additionally, it’s supportive of cardiovascular health since it helps support arterial function and healthy cholesterol levels.

2. Lower Glycemic Index Score Than White Bread

Real pumpernickel is made with an acidic sourdough starter that helps break down some of the starch in the rye grains. It’s been demonstrated in studies that the combination of the starter and the soluble fiber in rye grains keeps the glycemic load of the bread lower than refined grain breads.

Research suggests that fiber-rich foods with low GI scores (due to their content of indigestible carbohydrates) can improve inflammatory markers and are associated with reduced risk of insulin resistance, type 2 diabetes and cardiovascular diseases.

When searching for healthy whole grain breads, look for those made with whole grain flours and ideally a sourdough starter, rather than from white wheat flour and instant yeast. Using yeast instead of sourdough starter causes the bread to have a higher GI score, since it lacks the acid that naturally lowers the starch content of the bread.

3. Good Source of Lignans and Nutrients

Lignans are polyphenol compounds that are found in high-fiber foods, including seeds like flax and whole grains such as rye and buckwheat. Once eaten, they are converted in the gastrointestinal tract into other beneficial compounds by bacteria living in the gut.

There’s evidence indicating that following their conversion, lignans have protective estrogen-like and antioxidant effects.

Lignan consumption has been shown to be protective against a number of health conditions, such as cancer, heart disease, osteoporosis and menopausal symptoms.

As mentioned above, whole grain pumpernickel flour can also provide nutrients like manganese, selenium, phosphorus, B vitamins and copper. These essential nutrients are supportive of functions including:

• thyroid and reproductive health
• nerve and muscle function
• cognitive health
• the conversion of foods into energy

How to Make Your Own (Plus Buying Tips)

Look for real, traditional pumpernickel breads at artisan bakeries and German markets. A good way to tell if the bread is made with whole grains is to pick it up and feel its weight; you’re looking for a bread that feels heavy for its size, which means it’s dense and probably contains more fiber.

Some bread makers feel that authentic pumpernickel is basically a pure rye bread and must be made of at least 90 percent coarsely ground rye flour or wholemeal rye grain. This results in a deeply colored, full-flavor bread that is filling and nutrient-dense.

To make your own at home, try this traditional pumpernickel bread recipe (adapted from 196Flavors):

Servings: makes 2 large rectangular loaves

INGREDIENTS:

• 7 oz. organic rye berries
• 12½ oz. organic dark rye flour
• 1½ cup lukewarm water
• 3 tablespoons fed sourdough starter
• 12½ oz. organic dark rye pumpernickel meal
• 12½ oz. organic cracked rye
• 1 tablespoon salt
• 1⅓ to 1½ cup lukewarm water
• 3½ oz. imported golden syrup (or real maple syrup)
• 5½ oz. dry-roasted unsalted sunflower seeds

DIRECTIONS:

1. Put the berries in a small saucepan and pour boiling water over them to cover by at least 1 inch. Cover and let soak overnight.
2. To make the levain/starter, mix the rye flour, water and sourdough starter in a small bowl until well combined. Cover and let it rest overnight in a warm place.
3. Add enough water to the soaked rye berries so there is about three times as much water a berries. Bring to a boil, then reduce the heat and simmer, covered, for about 1 hour, or until the berries are soft. Drain the cooked berries and set aside to cool.
4. In a large bowl mix the dark rye pumpernickel meal, cracked rye and salt. Add the levain and 1⅓ cup (300ml) water. Mix until well combined.
5. Add the cooked berries, syrup and sunflower seeds. Knead the dough using the dough hook of an electric mixer or your hands. Dust with rye flour and cover. Let rest in a warm place for 30 minutes.
6. Grease 2 loaf tins.
7. Knead the dough on a lightly floured surface to remove any excess air. Divide the dough into equal portions and place it into your baking pans. Grease small pieces of aluminum foil and cover the pans, greased side down. Let rest in a warm place for 2 to 3 hours.
8. Preheat the oven to 300F/150C. Remove the aluminum foil. Adjust the oven rack to the lowest setting. Place the pans in the casserole and place it on the oven rack. Pour about 1 inch (2,5cm) hot water into the casserole. Place the lid on the casserole and bake for 1 hour at 300F/150C. Reduce the heat to 212F/100C, and bake for 13 more hours.
9. Add hot water to the casserole every few hours to maintain the water level. At the end of the baking time, turn off the oven and leave the casserole in the oven for 1 hour. Then take the pans out and cool on the counter for another 30 minutes. Let them cool completely, then wrap them in wax paper or parchment paper and either place them in freezer bags.

What are some ways to enjoy this bread?

• Top a slice with smoked salmon, cream cheese and sliced onion.
• Melt some aged cheddar cheese on top and add some tomato and pepper.
• Try making an open-faced sandwich with mustard and roast beef.

Risks and Side Effects

Rye is not a gluten-free grain — therefore this type of bread is not recommended for anyone with gluten intolerance/sensitivity and should be strictly avoided by those with celiac disease.

Bread, even whole grain breads, can be calorie-dense foods. As such, limiting your portion size is a good idea.

Try sticking to one to two slices per day, ideally paired with a healthy serving of veggies, protein and fat to make you feel more satisfied.

Conclusion

• What is pumpernickel? It’s a dark brown bread that originated in Germany.
• Pumpernickel flour is made from ground rye berries, making it similar to rye flour. Traditionally it’s been prepared using sourdough starter instead of yeast and baked for up to 24 hours at a low temp (which gives it its dark color).
• Benefits of whole grain brown breads include providing you with fiber, resistant starch, plant lignans, and nutrients like manganese, selenium and phosphorus.
• Sourdough whole grain breads also have lower glycemic index scores and tend to make you feel fuller, since they impact your blood sugar less drastically.

The post What Is Pumpernickel Bread? Benefits, Nutrition & More appeared first on Dr. Axe.

Earning its name from the fragrant jasmine flower, jasmine rice is an aromatic, long-grain rice that is favored for its unique taste and texture. Native to Thailand, this popular ingredient is prominent in southeast Asian cuisine and can be spotted in dishes ranging from curries to stir-fries.

In addition to being versatile and easy to prepare, jasmine rice nutrition also brings a host of nutrients to the table, including manganese, folate, selenium and iron. Plus, whole grain varieties may be associated with even more benefits, including improved heart health, decreased oxidative stress and protection against chronic disease.

What Is Jasmine Rice?

Jasmine rice is a type of long-grain rice known for its floral aroma and soft, sticky texture. Although it’s grown primarily in Thailand, Cambodia, Vietnam and Laos, jasmine rice has become a pantry staple around the globe thanks to its sweet and subtle flavor.

It’s a bit shorter and thicker than other types of rice, such as basmati, and has a clingy texture that makes it well-suited for eating with chopsticks. It also has a unique signature scent, which is due to the plant’s natural production of aromatic compounds like 2-acetyl-1-pyrroline.

This compound is also found in other foods, such as white bread and basmati rice, and is said to have a scent similar to hot buttered popcorn.

Like other types of rice, both white and brown jasmine rice are available. While white rice has undergone processing to remove the bran and germ, brown rice is a whole grain that contains all three parts of the rice grain.

Although less common, red, purple and black rice varieties are available from specialty retailers as well.

Jasmine Rice Nutrition Facts

Although the jasmine rice nutrition label can vary a bit depending on the specific variety, most types are high in carbohydrates, along with micronutrients like manganese, folate, selenium and niacin.

One cup (about 158 grams) of cooked white jasmine rice nutrition contains the following nutrients:

• 205 calories
• 44.5 grams carbohydrate
• 4 grams protein
• 0.5 grams fat
• 0.5 grams dietary fiber
• 0.7 milligrams manganese (37 percent DV)
• 91.6 micrograms folate (23 percent DV)
• 11.9 micrograms selenium (17 percent DV)
• 2.3 milligrams niacin (12 percent DV)
• 1.9 milligrams iron (11 percent DV)
• 0.1 milligrams vitamin B6 (7 percent DV)
• 68 milligrams phosphorus (7 percent DV)
• 0.6 milligrams pantothenic acid (6 percent DV)
• 19 milligrams magnesium (5 percent DV)
• 0.8 milligrams zinc (5 percent DV)
• 0.1 milligrams copper (5 percent DV)

Compared to white rice, the brown jasmine rice nutrition profile is lower in calories and contains a bit more fiber, calcium and iron.

Health Benefits

Is jasmine rice healthy? While it is high in carbs and calories, it is associated with several health benefits when enjoyed in moderation as part of a balanced diet.

1. Good Source of Iron

With 11 percent of the daily recommended value packed into a single serving, jasmine rice is a great source of iron. Iron is an important mineral that is involved in a number of metabolic processes in the body, including DNA synthesis, oxygen transport and red blood cell production.

A deficiency in this key nutrient can lead to iron deficiency anemia, a condition characterized by symptoms like weakness, fatigue and brittle nails. Including a variety of iron-rich foods in your diet can help boost your intake and prevent against this common condition.

2. High in Antioxidants

The jasmine rice nutrition profile contains a wealth of antioxidants, which are compounds that help fight free radicals and protect against oxidative stress and cell damage. Each serving is especially high in manganese, an essential mineral that acts as an antioxidant and plays a key role in health and disease.

Certain varieties like red, purple and black rice may be even higher in disease-fighting antioxidants. A 2014 in vitro study out of Thailand, for example, found that red jasmine rice could help decrease cancer cell growth, thanks to its content of beneficial compounds, such as phenolics, oryzanol, tocotrienol and tocopherol.

3. May Promote Heart Health

Brown jasmine rice is considered a whole grain, meaning it contains all three parts of the rice kernel. Some studies show that including a few servings of whole grains in your diet could help enhance overall heart health.

According to one large review of 45 studies, eating at least three servings of whole grains per day was linked to a lower risk of heart disease. What’s more, other research shows that whole grain consumption could be tied to a lower risk of stroke as well.

Another major difference between brown jasmine rice vs. white rice is the fiber content. Because brown rice contains more fiber, it could potentially help decrease levels of cholesterol and blood pressure, two major risk factors for heart disease.

4. Could Help Combat Cancer

Promising research suggests that consuming more whole grains like jasmine rice and brown rice could possibly help reduce the risk of cancer. In fact, one paper published in Nutrition Reviews compiled the results of 20 studies and found that six showed that whole grain intake was associated with a significantly lower risk of developing cancer over time.

Brown rice contains a higher amount of fiber, which may also beneficial against certain types of cancer. In fact, studies show that increasing your intake of fiber may be linked to a lower risk of colorectal, ovarian, head and neck, and breast cancers.

5. Promotes Healthy Pregnancy

The jasmine rice nutrition profile is brimming with folate, knocking out nearly a quarter of the recommended daily value in a single cup. Folate, also known as vitamin B9, becomes especially important during pregnancy as it plays a central role in fetal growth and development.

Within the past few decades, food manufacturers have begun adding folate to enriched foods such as pasta, rice, bread and other grains. This can help protect against neural tube defects in infants, which is a type of birth defect that affects the brain, spine or spinal cord.

How to Make It (Plus Other Recipes)

There are several different methods for how to cook jasmine rice, but most generally involve adding the rice to water, bringing it to a boil and then letting it simmer for around 15 minutes or until all of the water is absorbed. As a general rule of thumb, you should use about 1.5 cups of water for each cup of rice, but you can also adjust depending on how soft you like it.

You can swap jasmine rice in for other types of rice in many of your favorite recipes, including stir-fries, soups and side dishes. It also works well paired with curries or used as a base for fried rice or rice bowls.

Need a bit more inspiration? Here are a few delicious jasmine rice recipe ideas that you can try at home:

• Coconut Jasmine Rice
• Healing Chicken and Rice Soup
• Turmeric Jasmine Rice
• Slow Cooker Chicken Coconut Curry
• Fiesta Rice

Risks and Side Effects

While jasmine rice can be an excellent addition to a balanced diet for most, there are some risks and side effects that need to be considered as well.

For starters, it’s best to opt for brown jasmine rice over white rice whenever possible. Not only is brown rice much less processed, but it also retains a higher amount of fiber and beneficial nutrients.

Because there are a relatively high amount of jasmine rice calories and carbs in each serving, it’s important to enjoy in moderation as part of a balanced diet. Be sure to also round out your meal by pairing rice with plenty of fruits, veggies, protein foods and healthy fats.

Additionally, rice plants tend to absorb more arsenic than other food crops, which may be a concern if rice is a regular part of your meal plan. While one paper published in Environmental Health Perspectives did note that aromatic varieties like jasmine and basmati rice tend to contain the lowest amount, it’s best to alternate rice with other whole grains in your diet, such as quinoa, couscous or farro.

Although jasmine rice is naturally gluten-free, it’s important to check the label carefully if you have celiac disease or a sensitivity to gluten and look for products that are certified gluten-free. Some flavored rice mixes may contain flavorings, thickeners or additives that contain gluten.

Other products may also be manufactured in facilities that process ingredients with gluten, which can increase the risk of cross-contamination.

Finally, some people may be allergic to jasmine rice and may experience symptoms like rashes, nausea or hives after consumption. If you notice any of these side effects after eating rice, discontinue use immediately and talk to your doctor.

Conclusion

• What is jasmine rice? Jasmine rice is a type of aromatic rice known for its sweet flavor, floral aroma and soft yet sticky texture.
• Similar to basmati rice, jasmine rice contains a compound called 2-acetyl-1-pyrroline, which is responsible for its distinct aroma. However, there are several differences between basmati vs. jasmine rice in terms of appearance and texture.
• Is jasmine rice good for you? The organic jasmine rice nutrition facts boast a high amount of important nutrients, such as iron, manganese, folate and selenium.
• Brown jasmine rice is also rich in antioxidants and could help improve heart health, reduce the risk of cancer and supply several nutrients to support a healthy pregnancy.
• However, rice is generally high in carbs and calories and may contain arsenic. Therefore, it’s best to enjoy whole grain varieties in moderation as part of a healthy diet.

The post Is Jasmine Rice Nutrition Healthy? Facts, Benefits, Recipes & More appeared first on Dr. Axe.

White rice is often criticized as a nutritionally void source of empty carbs and calories. However, white rice nutrition is considered a staple ingredient in cultures and cuisines all around the world.

There are both benefits and downsides to consider when it comes to this common type of rice. In addition to being highly processed and refined, it may contain high amounts of arsenic and could be linked to an increased risk of chronic disease.

On the other hand, it is easy to digest, gluten-free and often enriched with important nutrients.

So is white rice healthy? Here’s what you need to know about white rice nutrition and whether or not it deserves a spot in your weekly meal rotation.

What Is White Rice?

White rice is a type of refined grain that has been milled and processed to remove the bran and germ of the grain, which helps cut costs for manufacturers and extends the shelf life of products.

However, many nutrients are lost during the milling process, and the rice is typically stripped of its fiber, manganese, magnesium, selenium and phosphorus.

Some types of white rice are also enriched, meaning that certain vitamins and minerals are added to the rice during processing to boost its nutritional value. In particular, manufacturers most often enrich rice with iron and B vitamins like thiamine and folate.

Related: Is Jasmine Rice Nutrition Healthy? Facts, Benefits, Recipes & More

White Rice Nutrition Facts

White rice nutrition contains micronutrients such as manganese, folate, thiamine and selenium. There are also a relatively high amount of refined carbs in white rice nutrition, along with a small amount of protein, fat and fiber.

One cup (about 158 grams) of cooked white rice nutrition contains the following nutrients:

• 205 calories
• 44.5 grams carbohydrates
• 4.2 grams protein
• 0.4 grams fat
• 0.6 grams dietary fiber
• 0.7 milligrams manganese (37 percent DV)
• 91.6 micrograms folate (23 percent DV)
• 0.3 milligrams thiamine (17 percent DV)
• 11.9 micrograms selenium (17 percent DV)
• 2.3 milligrams niacin (12 percent DV)
• 1.9 milligrams iron (11 percent DV)
• 68 milligrams phosphorus (7 percent DV)
• 0.6 milligrams pantothenic acid (6 percent DV)
• 19 milligrams magnesium (5 percent DV)
• 0.8 milligrams zinc (5 percent DV)
• 0.1 milligrams copper (5 percent DV)

White rice nutrition also contains small amounts of calcium and potassium.

Downsides (Risks and Side Effects)

So is white rice bad for you? There are several risks and side effects associated with this popular ingredient, starting with the amount of white rice carbs packed into every serving.

It is also low in fiber and has a high glycemic index, meaning it can increase blood sugar levels very rapidly.

Not only can regular consumption of refined grains impair blood sugar control, but a large study published in BMJ also found that white rice consumption was tied to a higher risk of developing type 2 diabetes.

Other research suggests that white rice potentially could be associated with an increased risk of metabolic syndrome, which is a cluster of conditions that occur together that can increase the risk of heart disease, stroke and diabetes.

Furthermore, although there are relatively few calories in white rice nutrition compared to other grains, studies on the link between white rice and weight loss have turned up mixed results. Although dietary patterns that include rice have been shown to prevent weight gain, other studies have found that diets high in refined grains could be tied to increased body weight and belly fat.

Arsenic is another major concern with rice consumption, as rice plants tend to accumulate higher amounts of arsenic when exposed to water or soil that is contaminated. In addition to being highly toxic, arsenic exposure can also contribute to heart problems, diabetes, neurological conditions and certain types of cancer.

Although white rice is lower in arsenic than brown rice, it’s still best to keep your intake in moderation and include a variety of whole grains in your diet to limit your exposure and decrease the risk of arsenic poisoning.

Related: Rice Water for Hair & Skin: Does It Really Work?

Potential Health Benefits

While there are definitely some downsides associated with eating white rice every day, there are several potential benefits to consider as well. Here are a few of the top health benefits of white rice nutrition.

1. Enriched with Vitamins and Minerals

One of the biggest white rice benefits is that it is often enriched with key vitamins and minerals that many may lack.

Iron, for instance, is an important mineral that is involved in red blood cell production. An iron deficiency can cause serious side effects, like low energy levels, dizziness and heart palpitations.

B vitamins like thiamine and folate are also commonly added to white rice, both of which are necessary for energy production, brain function and DNA synthesis. They are also essential for ensuring proper growth and development during pregnancy and can help prevent certain birth defects.

Folate, for example, can aid in the prevention of neural tube defects during early pregnancy.

2. Suitable for a Gluten-Free Diet

Many people often wonder: Is white rice gluten-free? Like brown rice, it can be safely enjoyed as part of a healthy gluten-free diet.

However, if you have celiac disease or a sensitivity to gluten, it’s still a good idea to check the label carefully and select products that are certified gluten-free whenever possible. Certain rice mixes, for example, are often combined with other ingredients that could contain gluten.

Other rice products may be processed in facilities that also process gluten-containing foods, which can increase the risk of cross-contamination.

3. Easy to Digest

Because white rice is low in fiber, it is easy to digest and often recommended for those with digestive issues. In fact, following a low-fiber diet can limit the amount of food waste moving through the large intestine, which may be beneficial for those with conditions like irritable bowel syndrome, diverticulitis or Crohn’s disease.

White rice is also a key component on the BRAT diet, a type of bland diet that is sometimes recommended following certain stomach ailments. Although research on the effectiveness of the BRAT diet has turned up mixed results, it may be a good option to ease symptoms in the short term.

White Rice vs. Brown Rice

There are several distinctions between brown rice vs. white rice, starting with the way that each is processed and produced. While brown rice contains all three parts of the seed, white rice is milled to remove the bran and germ, leaving only the endosperm.

This results in several key differences in the white rice vs. brown rice nutrition profile. In addition to being much higher in fiber, the brown rice nutrition facts also boast a wider array of micronutrients, including manganese, magnesium and selenium.

White rice, on the other hand, is often enriched with vitamins and minerals, meaning they are added back to the grain during processing. For this reason, enriched white rice is generally higher in iron, folate and thiamine.

There are several other minor nutritional differences between white and brown rice. For example, there are a slightly lower number of white rice calories in each serving compared to brown rice, plus a lower amount of protein, fat and carbohydrates.

Additionally, unlike the white variety, brown rice is technically considered a whole grain. Whole grains have been linked to a long list of health benefits, with research suggesting that they could provide protection against chronic conditions such as heart disease, cancer and diabetes.

Recipes (and Healthier Alternatives)

There are plenty of options for how to cook white rice, but the easiest method involves combining two parts water with one part rice in a pot, bringing it to a boil on the stove and turning it down to a simmer until all of the liquid is absorbed.

There are also tons of options for how to make white rice healthier and enjoy it as part of a nutritious diet. Besides swapping it out for wild rice, brown rice or black rice, you can also pair your grains with other nutrient-dense foods like proteins or veggies to instantly amp up the health benefits of your meal.

Here are a few simple white rice recipe ideas to help you get started:

• Turkey Stuffed Peppers
• Chicken and Rice Casserole
• Healthy Vegetable Fried Rice
• Horchata Recipe
• One Pot Spinach Rice

Conclusion

• White rice is a type of refined grain that has undergone processing to remove the bran and germ.
• This significantly decreases the white rice nutrition facts, leading to a final product that is lower in fiber and certain micronutrients.
• However, many types are also enriched, which can significantly enhance the white rice nutrition profile and provide a good amount of iron, thiamine and folate.
• Is it good for you? Besides offering several important nutrients, it is also easy to digest and gluten-free.
• However, it also has a high glycemic index, could contribute to metabolic syndrome and may contain arsenic.
• There are also several differences between brown rice vs. white rice nutrition. In addition to providing a lower amount of white rice calories, protein and fat per serving, white rice is also lower in fiber and several other key vitamins and minerals.
• While white rice is OK to enjoy in moderation from time to time, it’s best to swap in whole grains whenever possible, including brown rice, oats, quinoa, buckwheat or barley.

The post White Rice Nutrition: Is It Healthy or Bad for You? appeared first on Dr. Axe.

Whole grains have long been considered a key component of a healthy diet. In fact, some research suggests that grains have been widely consumed by humans for at least 100,000 years.

Not only are these grains rich in essential nutrients, but they have also been tied to a number of health benefits, including improved heart health, better blood sugar control and protection against disease. Plus, they’re versatile, delicious and easy to enjoy as part of a number of different recipes.

Here’s what you need to know about whole grains, how they can impact your health and some simple strategies you can use to incorporate them into your diet.

What Are Whole Grains?

In their natural state growing in the fields, whole grains are actually considered the entire seed (or kernel) of a plant. The seed contains three distinct parts: the bran, germ and endosperm.

The bran — such as wheat bran — is the outer layer of the kernel, the germ is considered the embryo of the plant, and the endosperm provides it with nutrients and energy.

Refined grains are generally stripped of the bran and germ during processing, which extends the shelf life of products and cuts costs for manufacturers. However, it also decreases the nutritional value of the final product.

White flour, pasta, crackers and cereal are a few examples of refined grains.

In order for a food to secure a slot on the whole grains list, it must contain all three parts of the kernel. Not only does this maximize the nutrient profile of the grain, but it also boosts the potential health benefits.

Some of the top examples of whole grains include brown rice, oats, quinoa, millet and buckwheat.

Related: What Is Pumpernickel Bread? Benefits, Nutrition & More

Health Benefits

There are many potential benefits of whole grains and several reasons you may want to consider adding a serving or two to your diet. Here are a few of the top health benefits of whole grains.

1. Highly Nutritious

Whole grains are considered nutrient-dense foods, meaning that they provide a wealth of important nutrients in each serving. In particular, whole grains are generally rich in fiber, B vitamins, antioxidants and beneficial plant compounds.

Specific whole grains may also contain a hearty dose of other micronutrients as well. Oats, for example, are an excellent source of manganese, selenium, zinc, phosphorus and iron.

Meanwhile, quinoa contains plenty of protein, magnesium, folate and copper.

2. Enhance Digestive Heath

Because whole grains contain the bran, endosperm and germ of the kernel, they are typically much higher in fiber than their refined counterparts. Fiber travels through the digestive tract slowly and plays an integral role in several aspects of health.

However, it’s perhaps most well-known for its ability to promote regularity and enhance digestive health.

According to one meta-analysis out of China, increasing fiber intake through high-fiber foods could help increase stool frequency in those with constipation. Other research indicates that fiber could also aid in the prevention of other digestive conditions, including hemorrhoids, diverticulitis and gastroesophageal reflux disease (GERD).

3. May Increase Weight Loss

Many people use whole grain foods to lose weight, and for good reason. Because whole grains are a great source of fiber, they can help keep you feeling full between meals to decrease hunger and combat cravings.

In fact, one study found that increasing total intake of fiber could be linked to a lower risk of weight gain and fat gains in women.

What’s more, other studies show that eating whole grains could be associated with a lower risk of weight gain and obesity. In one study, eating at least three servings of whole grains per day was tied to reductions in body mass index (BMI) and belly fat in over 119,000 people.

4. Promote Heart Health

Incorporating more whole grains in your diet can help keep your heart healthy and strong. Whole grains may also protect against heart disease and stroke, both of which are major problems in the United States and around the globe.

Impressively enough, one review published in BMJ found that consuming three servings of whole grains per day was associated with a 22 percent lower risk of heart disease. Plus, another study conducted in 2015 reported that eating more whole grains could also be linked to a significantly lower risk of stroke.

5. Improve Blood Sugar Control

Whole grains are a great source of fiber, which can slow the absorption of sugar in the bloodstream to keep blood sugar levels stable. Studies also show that whole grains could help decrease insulin levels and improve insulin sensitivity, which enhances the body’s ability to transport sugar out of the bloodstream and into the cells where it can be used as fuel.

Furthermore, a review conducted by the Norwegian University of Science and Technology showed that a higher intake of whole grains was associated with a reduced risk of developing type 2 diabetes, indicating that these grains may possess powerful anti-diabetes properties.

6. May Protect Against Cancer

Whole grains are widely considered one of the top cancer-fighting foods thanks to their content of dietary fiber, antioxidants and phytochemicals. Certain compounds in whole grains, like gallic acid, ferulic acid and vitamin C, can help fight free radical damage and decrease oxidative stress, both of which can contribute to the development of cancer.

One review out of New York evaluated the results of 20 studies examining the link between whole grain consumption and cancer. Of the 20 studies, six showed that regular consumption of whole grains may be linked to up to a 47 percent reduced risk of cancer.

Whole grain consumption may be especially beneficial against cancers affecting the digestive tract, including stomach and colorectal cancer.

7. Fight Inflammation

Although acute inflammation is an important part of the immune process, chronic inflammation is thought to contribute to autoimmune disorders like rheumatoid arthritis, along with chronic conditions like heart disease, cancer and diabetes.

Fortunately, adding more healthy whole grains to your diet has been shown to help fight inflammation and improve overall health. In a study in American Journal of Clinical Nutrition, swapping refined grains out for whole grain products was effective at reducing several markers of inflammation in the body.

Related: Fonio: The Ancient Super Grain & How It Compares to Quinoa

Healthiest Whole Grains

There are many different types of whole grains, each of which boasts its own specific set of vitamins, minerals, antioxidants and health benefits. Here are a few of the healthiest grains that you may want to consider adding to your next shopping list:

1. Amaranth
2. Barley
3. Brown Rice
4. Buckwheat
5. Bulgur
6. Corn
7. Farro
8. Millet
9. Oats
10. Quinoa
11. Rye
12. Sorghum
13. Spelt
14. Teff
15. Whole Wheat

Related: Top 5 Healthiest Bread Types to Eat

How to Get Them Into Your Diet (Recipes)

Wondering how to eat whole grains and how you can enjoy these healthy foods as part of a balanced diet? From trading the all-purpose flour for whole wheat flour in your favorite baked goods to adding a serving of sprouted, whole grains bread like Ezekiel bread to your daily diet, there are plenty of ways to quickly ramp up your intake.

Oats, for instance, are one of the most popular whole grain foods for breakfast and can easily be enjoyed topped with berries, nuts and seeds. Meanwhile, brown rice, quinoa, buckwheat and barley are great options for a side dish that can round out any meal.

Alternatively, try swapping out white bread for whole grain bread to bump up the nutritional value instantly.

Need more ideas and inspiration? Here are a few simple recipe ideas that you can try whipping up at home:

• Apple Cinnamon Baked Oatmeal
• Chickpea Bulgur Wheat
• Quinoa Pilaf
• Farro Breakfast Bowl
• Brown Rice Salad

Risks and Side Effects

Although whole grains can be a beneficial dietary addition for most, some people may need to limit their consumption.

In particular, those with celiac disease or a sensitivity to gluten should stick to gluten-free whole grains like quinoa, brown rice and millet to avoid adverse effects on health.

Keep in mind that certain grains that are naturally gluten-free can also be cross-contaminated, including oats. For this reason, it’s important to look for products that are certified gluten-free if you have celiac disease or a gluten sensitivity.

Some types of grains are also often genetically modified. For example, it’s estimated that at least 90 percent of corn cultivated in the United States is genetically modified.

Many people choose to avoid GMO crops due to concerns about food safety and the long-term effects on health. Selecting organic whole grains is an easy way to minimize your exposure to GMO crops while still taking advantage of the benefits of whole grains.

Some grains may also contain antinutrients, which can impair the absorption of certain vitamins and minerals in the body. Selecting sprouted varieties, such as sprouted grain bread, can improve digestion and decrease the amount of antinutrients in the final product.

Whole grains are also relatively high in carbohydrates. Therefore, those following a low-carb or ketogenic diet may need to limit their consumption and opt for other low-carb foods instead.

Related: Why Is Sourdough Bread Good for You? Benefits + How to Make Your Own

Conclusion

• What are whole grains? In order for a product to make the list of whole grains, it must contain all three parts of the kernel, including the bran, germ and endosperm.
• Some examples of whole grains foods include barley, buckwheat, bulgur, farro, oats, quinoa and rye.
• In addition to being highly nutritious, whole grains may also enhance digestive health, promote weight loss, protect against cancer, fight inflammation, improve heart health and support blood sugar control.
• To take advantage of the many benefits that whole grains have to offer, try enjoying oats for breakfast, trading the white flour for whole wheat flour in your favorite recipes or adding a whole grain side dish to your next meal.

The post 15 Healthy Whole Grains & the Benefits of Eating Them appeared first on Dr. Axe.

You may equate wild rice with lower-quality rice, but the truth is that this less common rice actually provides numerous health benefits.

For starters, it’s slightly higher in protein than most whole grains and is a good source of fiber, folate, magnesium and a slew of other beneficial nutrients.

Plus, like black rice, it’s better for your waistline and overall health than most grains that are filled with refined carbohydrates.

In fact, evidence points to wild rice being able to potentially reduce birth defects, improve bone health and so much more. So let’s dig in to see why you should include wild rice in your diet.

What Is Wild Rice?

Wild rice (Zizania aquatica or Zizania palustris) is a semi-aquatic grass that grows in water, such as lakes, rivers and bays, between two and four feet deep.

It originated in the upper Great Lakes of U.S. and Canada and is one of the two most common “grains” native to North America — with the other being corn.

There are two other varieties of wild rice called Zizania texana, grown in the San Marcos River area just north of San Antonio, Texas, and Zizania latifolia, a variety found in Asia and noted more as a vegetable due to its greens.

Wild rice has grown in the wetlands of North America for thousands of years. It germinates in the cold mud under water, then grows throughout the short northern season until reaching maturity.

It’s pretty amazing, with the ability to survive migrating birds and early frosts by ripening its seeds at different times. Though that presents challenges to the harvesting process, it also presents new opportunities as threats arise.

Health Benefits

1. Protects Against Disease

As a high-antioxidant food, wild rice is able to fight chronic diseases, such as coronary heart disease, stroke and potentially even some forms of cancer.

The antioxidant activity of wild rice methanol extract was studied in research published in the Journal of Agricultural and Food Chemistry along with the journal Food Chemistry and was found to be up to 10 times greater than that of white rice, making it a great food to fight free radical damage.

The findings showed that wild rice is abundant in phenolic acid followed by sinapic acid, a naturally occurring phytonutrient.

Phenolic acids are found in plants, and since wild rice is considered a grass, it lands in this category, playing a protective role against diseases such as coronary heart disease, stroke and cancers, among other chronic disease.

2. May Help Reduce Birth Defects

Folate is a member of the B vitamin family and naturally occurs in some foods, mainly leafy green vegetables. Wild rice is a great source of folate as well, which provides many benefits in and of itself.

Folate is needed during rapid cell division and growth, which is why it’s important during pregnancy. In fact, pregnancy can actually double the need of folic acid foods.

So to help ensure a healthy pregnancy, focus on consuming plants and wild rice to get your folate, instead of counting on folic acid supplements when possible.

3. Strengthens Bones

Wild rice is a food high in phosphorous, and phosphorus is known to help eliminate the weakness of bones and reduce the risk of stress fractures.

Studies were conducted at the University of Michigan by adding calcium and phosphorus supplements to the diet of subjects with the intention of preventing decreases in bone mass and structural strength during a short-term exercise program versus with exercise alone.

A short-term exercise experiment was done for three weeks while a long-term exercise experiment was done for eight weeks.

Results indicated that by increasing dietary mineral consumption, especially during an exercise program, increases in bone mass were evident, which greatly aided in the resistance of stress fractures.

This shows that phosphorus-rich foods like wild rice can strengthen bones and improve bone health overall.

4. Boosts Energy Levels

Wild rice contains the important mineral magnesium. By adding magnesium-rich foods into your diet, you may be able to help the body create energy by activating the adenosine triphosphate (ATP).

With enough ATP, you can help prevent fatigue, not just from day to day activities, but even when exercising because it’s usually harder for the cells to gain oxygen. During exercise, there is an increase in demand for oxygen, which is met by increasing muscle blood flow.

A study by physiologist Henry C. Lukaski and nutritionist Forrest H. Nielsen displays what happens when the body is depleted of its magnesium levels and how it affects our energy metabolism. The lack of magnesium is associated with a need for increased oxygen during exercise.

During moderate activity, participants in the study who had low magnesium levels in the muscle were likely to use more energy, causing them to become exhausted more quickly than those with the positive magnesium levels. Basically, since magnesium, or ATP, helps provide this much-needed energy, if you’re lacking, energy levels are likely to be depleted far faster.

5. It’s Gluten-Free

Wild rice, like brown rice, is naturally gluten-free, making it a great option for those with gluten intolerance or celiac disease. Eating gluten-free can help promote a healthier overall diet if unhealthy foods with gluten are replaced with healthier options.

Gluten is a type of protein found in grains such as wheat, barley and rye, making up about 80 percent of the amino acids found in these grains. However, since it’s difficult to digest for many, avoiding it may be best.

Although grains or grain substitutes such as brown rice, oats, quinoa, rice or corn are gluten-free, research suggests that food-processing techniques may contaminate these foods with gluten.

Make sure you’re educated about each food’s source if gluten is a concern for you. Read labels carefully, be knowledgeable of the brand or contact the company or manufacturer.

Nutrition Facts

One cup of cooked wild rice contains about:

• 166 calories
• 35 grams carbohydrates
• 6.5 grams protein
• 0.6 gram fat
• 3 grams fiber
• 0.5 milligram manganese (23 percent DV)
• 2.2 milligrams zinc (15 percent DV)
• 52.5 milligrams magnesium (13 percent DV)
• 134 milligrams phosphorus (13 percent DV)
• 2.1 milligrams niacin (11 percent DV)
• 0.2 milligram vitamin B6 (11 percent DV)
• 42.6 micrograms folate (11 percent DV)
• 0.2 milligram copper (10 percent DV)
• 0.1 milligram riboflavin (8 percent DV)
• 0.1 milligram thiamine (6 percent DV)
• 1 milligram iron (5 percent DV)
• 166 milligrams potassium (5 percent DV)

Wild Rice vs. Black Rice

Both wild rice and black rice are rich in antioxidants, fight chronic disease and are gluten-free — however, there are some distinct differences between the two.

Wild Rice

• A grass (not a grain) mainly grown in the U.S.
• Has a nutty flavor and texture
• Commonly mixed with other rices due to its high price

Black Rice

• A short grain from the rice family, mainly grown in China
• The dark color of the grain is primarily due to its dense anthocyanin content
• Has a slightly sweet taste with a nutty texture

Wild Rice vs. Brown Rice

Both wild rice and brown rice and rich in nutrients, especially protein and manganese. They are both gluten-free foods that boost heart health, promote bone health and increase energy. Both foods are rich in antioxidants and are considered healthy options, especially when compared to white rice.

That being said, there are also some differences between the two foods.

Wild Rice

• Considered a grass, not a whole grain
• Contains less calories
• Contains more protein
• Contains more fiber

Brown Rice

• Considered a whole grain
• Contains more manganese

How to Cook

Cooking wild rice is not difficult. Like cooking brown or black rice, it does need to be simmered for a while, but it’s low maintenance. You can make a large quantity at once and keep it for the week. Meal prepping like this will make it easier for you to choose healthy options when you’re planning lunch and dinner.

Check the label for instructions, but generally, to cook wild rice, follow these steps:

1. Combine 1 cup uncooked wild rice with about 3 cups of water or broth in a 2- to 3-quart saucepan with a tight-fitting lid.
2. Heat to a boil, reduce heat and cover to simmer for 35–50 minutes. Wild rice expands and bursts open when it’s cooked.
3. To make sure it’s ready, you can taste a few morsels. If it has not reached the desired tenderness, keep cooking for a few minutes longer. You may need to add a little water if it has all been absorbed. Using a timer when cooking rice helps to ensure it turns out just right.
4. Fluff with a fork and serve.

Since it’s low in fat, uncooked wild rice can be kept indefinitely in a dry, airtight container. This is the perfect staple to keep in your cabinet and use to make a balanced, nutrient-dense meal.

Cooked, drained and tightly covered wild rice can be stored in the refrigerator for up to a week and the freezer for up to six months, making it perfect for meal planning.

Recipes

This is a great recipe that is easy to make by preparing ingredients ahead of time. You can add grilled chicken if you’d like as well.

Wild Rice, Black Beans and Yams with Toasted Tortillas

INGREDIENTS:

• 1 cup cooked wild rice or wild rice blend
• 1 large yam, baked
• 4–6 tablespoons salsa
• 5–6 Ezekiel bread tortillas
• 1/2 cup black beans, drained
• 2 Medjool dates
• Handful of watercress
• Sliced jalapeños (optional)
• Chopped or sliced grape tomatoes
• Chili powder and chipotle to taste
• Your favorite hot sauce

INSTRUCTIONS:

1. Preheat oven to 375 degrees Fahrenheit. Place corn tortillas on your oven racks so they drape over the sides. Allow them to toast, baking for 7–10 minutes or until crispy or lightly browned. Pull out and set aside.
2. Using your high-powered blender, place the baked yam, skin removed, into the vessel. Add the black beans, chopped dates, 1 tablespoon of salsa, and a dash of chipotle and chili powder to taste. Blend until slightly smooth but still chunky.
3. In a pan, heat up the rice if needed. Just add 2 tablespoons of water and stir.
4. Now that all ingredients are ready, you can fill your toasted tortilla. Layer with the watercress first, then the rice, the sweet potato and black bean mixture, and grape tomatoes. Add salsa, hot sauce and jalapenos to your liking.

Here are a few more wild rice recipes to try:

• Quinoa Salad with Dark Cherries and Kale Recipe
• Wild Rice and Butternut Squash Salad
• Cream of Mushroom and Wild Rice Soup

Interesting Facts

The Anishinaabeg peoples, among others, have traditionally harvested wild rice in canoes powered only by long poles. They used beater sticks to knock the ripe seeds into the bottom of their canoes, where they collected their harvest.

While that may seem archaic, it’s still practiced today, believe it or not. Uncultivated Minnesota wild rice, notably “wild” wild rice, is required by law to be harvested in the traditional Native American way by those who are licensed.

Maintaining this authenticity is great, but not practiced by all. Farmers in California, where 70 percent of wild rice is grown, have commercialized the process.

As the wild rice takes root, the stem becomes weak. Its leaves float on the surface of the water, offering support — however, if the water suddenly deepens from floods, the small roots can be easily torn.

On the flip side, if the water suddenly becomes more shallow, which can easily happen in parts of California due to drought, the stem may not be strong enough to support the plant, so the early stages of development are most crucial.

If the plant survives, it becomes much stronger and can eventually support the plant as it grows above water level. In late August and early September, farmers prepare special combines can collect the ripe “grains.”

Once the grain has been collected, there’s more work to do to prepare it for cooking. Historically, Native Americans parched the green seeds in large pots over open fires, then packed them away in birch-bark baskets.

Today, commercial wild rice farmers allow the rice to cure until the chlorophyll dissipates, at which point they dry the kernel while it’s still in its hull. This is where it gets its nutty, smoky taste. Then the inedible hull is removed, and the black wild rice kernel is exposed and prepared for commercial distribution.

While wild rice is mostly known as being grown in the Great Lakes and California, it’s actually found naturally in most of the U.S. and Canada, and it’s now grown in Hungary. Since it’s a tough “grain” to produce, it’s often priced higher than many other grains. However, producers attempt to keep the price down by blending it with white rice and brown rice.

Here are a few more interesting facts about wild rice:

• When cooked, it expands to three to four times its original size.
• Wild rice is Minnesota’s official state grain.
• You can pop wild rice like popcorn. Just heat it in a little oil and shake until it pops.
• In 2009, California produced about 10,200,000 pounds of finished wild rice, Minnesota and Canada together produced 10,000,000 pounds;,and Hungary produced about 720,000 pounds.
• Wild rice grows naturally in waterways in almost every state in the U.S. For example, it’s native to the Connecticut River Basin and the Delaware River and also grows along the Gulf Coast, where it may reach 12 feet high.

Risks and Side Effects

Wild rice is generally considered safe when consumed in appropriate amounts by humans. Although it’s considered gluten-free, it may be problematic for people with celiac disease because of cross-contamination.

There’s also the threat of heavy metal and ergot contamination. The threat of arsenic contamination isn’t just an issue with grains — it affects wild rice as well. There’s also the risk of lead and cadmium contamination, which can accumulate in the body if consumed over time in high amounts.

Another potential wild rice risk is ergot, a toxic fungus that can cause nausea, vomiting, headaches and digestive problems when eaten.

Generally, eating small to moderate amounts of this rice is not a concern. And of course, you’ll want to purchase this grass from a reputable company that uses organic practices.

Final Thoughts

• Wild rice is a gluten-free grass that’s slightly higher in protein than most whole grains and is a good source of fiber, folate, magnesium and a slew of other beneficial nutrients.
• It’s been shown to protect against chronic disease, potentially help reduce birth defects, improve bone health and boost energy.
• There are many uses for wild rice. It can be added to many meals as a nutritious complex carbohydrate.
• Although it’s technically gluten-free, people with serious gluten allergies must be careful that it’s not contaminated during the processing phase.

The post Is Wild Rice the Best Rice of All? Learn How to Cook appeared first on Dr. Axe.

It’s believed that spelt flour was first used almost 8,000 years ago, making it one of the oldest cultivated crops in human history. Spelt flour, also known as dinkel wheat or hulled wheat, is a grain or cereal that’s closely related to wheat.

Spelt was an important staple in parts of Europe — from the Bronze Age to medieval times. Today, it’s rising in popularity and has found a new market in health food stores.

Because more and more people are dealing with wheat sensitivities, spelt offers an alternative to wheat flour. Although it does contain gluten, it seems to be tolerated more easily than wheat. Plus, it’s an excellent source of nutrients and can easily be used in common baked good recipes.

Spelt flour is not gluten-free, so people with conditions like celiac disease or gluten sensitivities likely cannot tolerate spelt. But compared to wheat flour, it may be easier on the digestive system and offers a nutrient-dense flour option.

What Is Spelt Flour?

Spelt is a species of wheat that was cultivated thousands of years ago. It serves as an excellent wheat flour alternative because it tends to be easier on the digestive system because it’s more water-soluble.

The earliest archaeological evidence of spelt is from the fifth millennium B.C. in Transcaucasia, northeast of the Black Sea — although the most abundant and well-documented archaeological evidence of spelt is in Europe.

In the 20th century, spelt was replaced by wheat bread in almost all areas where it was still grown; however, the U.S.’s organic farming movement revived its popularity toward the end of the century, as spelt requires fewer fertilizers than wheat.

The many health benefits of spelt flour are responsible for its current comeback. Spelt aids blood circulation, boosts the immune system, builds strong bones and aids digestion.

People with varying health conditions can benefit from spelt flour, particularly those with weak and brittle bones, high blood pressure, elevated blood sugar levels, and hypertension.

Nutrition Facts

Spelt flour has a nutty and slightly sweet flavor, similar to that of whole wheat flour.

According to a study published in the Journal of Agricultural and Food Chemistry, when compared to wheat flour, spelt flour nutrition has higher contents of copper, iron, zinc, magnesium and phosphorus.

One cup of cooked spelt flour has about:

• 246 calories
• 2 grams fat
• zero cholesterol
• 10 milligrams sodium
• 51 grams carbohydrate
• 8 grams dietary fiber
• 11 grams protein
• 5 milligrams niacin (25 percent DV)
• 0.2 milligrams thiamine (13 percent DV)
• 0.2 milligrams vitamin B6 (8 percent DV)
• 25 micrograms folate (6 percent DV)
• 0.5 milligrams vitamin E (3 percent DV)
• 2.1 milligrams manganese (106 percent DV)
• 291 milligrams phosphorus (29 percent DV)
• 95 milligrams magnesium (25 percent DV)
• 0.4 milligrams copper (21 percent DV)
• 3 milligrams iron (18 percent DV)
• 2  milligrams zinc (16 percent DV)
• 8 micrograms selenium (11 percent DV)
• 277 milligrams potassium (8 percent DV)
• 19 milligrams calcium (2 percent DV)

Benefits

1. Aids Circulation

The copper and iron present in spelt flour allows this grain to aid blood circulation.

Iron helps transport oxygen throughout the blood. In fact, research shows that an iron deficiency is most commonly linked to the development of anemia, which is a condition that is due to a lack of healthy red blood cells being produced.

Iron helps metabolize proteins and plays a role in the production of hemoglobin and red blood cells, serving as a natural treatment for anemia.

2. Builds Strong Bones

With an impressive range of essential minerals that strengthen the bones, spelt is a natural choice for boosting bone health.

Calcium and phosphorus, for example, bind together to form crystals that make up bones and teeth. Together, they strengthen bones and keep them strong for a lifetime, according to a study at the University of North Carolina.

With 29 percent of your recommended daily value of phosphorus in spelt flour, you are well on your way to providing for your bones. Foods high in phosphorus, like spelt flour, also maintain the body at the proper pH level and help with energy extraction.

3. Helps Boost Immune System

The vitamins and minerals in spelt flour help to boost the immune system and reduce inflammation.

Iron, for example, is closely linked to the immune system, according research published in the Journal of Neural Transmission. It’s also needed to properly digest and absorb other nutrients from food, due to its role in the metabolic enzyme process.

In addition, iron helps bring enough oxygen to damaged areas of the body, including damaged tissues, organs and cells that are prone to infection or disease development.

According to research published in Biochemistry, thiamine plays a role in immune system activation. That’s because thiamine helps maintain the muscle tone along the walls of the digestive tract, where much of the immune system is actually located — and spelt flour’s thiamine count helps prevent thiamine deficiency.

It also wards off inflammation and helps fight chronic stress, which can impact your immune system greatly.

4. Aids Digestive Function

Consuming a high-fiber diet is very important for digestion, so its high fiber content allows for another slept flour benefit.

Fiber actually contains zero calories since it essentially can’t be digested by humans, and although it’s found in carbohydrate foods like spelt flour, it doesn’t contribute any carbs to our diets.

Due to its structure and our inability to absorb it, fiber passes through our digestive system unabsorbed by digestive enzymes within the stomach — taking with it toxins, waste, fat and cholesterol particles and removing them from the gut.

In the process, it helps improve our digestion and heart health, makes us feel full, and supports detoxification.

Due in part to its fiber content, according to a study published in the Journal of Agricultural and Food Chemistry, spelt flour bread is rapidly digestible, again touting its digestive benefits.

A high-fiber diet also helps prevent digestive disorders and diseases like diverticulitis, colon cancer and inflammatory bowel disease. This is because prebiotic fiber helps improve immune function and maintains better colon and intestinal health, while also clearing away harmful waste from the digestive organs.

5. Decreases Cholesterol

Not only does the dietary fiber present in spelt flour help with digestion, but it also helps the body lower cholesterol levels naturally. Fiber targets LDL (bad) cholesterol and eliminates it from the body in order to regulate the balance of fatty acids.

A 1999 study published in the American Journal of Preventive Medicine evaluated the blood cholesterol-lowering effects of dietary fiber. After a 51-week treatment period, where participants were given a fiber supplement daily, there were clear, positive results.

The fiber supplement provided significant and sustained reductions in LDL cholesterol, without reducing HDL cholesterol or increasing triglycerides. Because of spelt flour’s high levels of dietary fiber, it has the power to aid the reduction of cholesterol levels.

6. Reduces High Blood Pressure

Because spelt contributes to a high-fiber diet, it essentially lessens a person’s likelihood to experience hypertension and other risk factors of heart disease and metabolic syndrome.

A 2005 study published in the Archives of Internal Medicine suggests that increasing the intake of fiber in Western populations, where intake is far below recommended levels, may contribute to the prevention of hypertension.

Elevated blood pressure is when the pressure on the arteries and blood vessels becomes too high and the arterial wall becomes distorted, which causes extra stress on the heart.

This stress can lead to serious health conditions like heart attack and stroke. It’s important to add natural remedies for high blood pressure, like the consumption of spelt flour and other high-fiber foods, into your diet and lifestyle.

7. Lowers Blood Sugar Levels

Spelt flour helps regulate the amount of glucose and insulin that’s released in the body. This is due to its high fiber content as well.

Studies show that a high-fiber diet may help prevent type 2 diabetes, lower insulin and blood sugar levels, and improve cholesterol and triglyceride (fats in the blood) levels in people with diabetes.

A telling clinical study compared people with type 2 diabetes, who were eating 50 grams of fiber daily, with people getting the recommended 24 grams of fiber daily. After six weeks, people on the higher-fiber diet had better control of blood glucose, insulin and blood lipids.

8. High Source of Manganese

One cup of cooked spelt flour has over 100 percent the daily recommended value of manganese! Manganese is an important trace mineral that’s needed for many vital functions, including nutrient absorption, production of digestive enzymes, bone development and immune-system defenses.

One of the most vital benefits of manganese is its ability to reduce bone loss. When it’s combined with other minerals, including calcium, zinc and copper, it minimizes bone loss, especially in older women who are more susceptible to bone fractures and weak bones.

9. High Source of Niacin

Niacin is a part of the vitamin B complex, and it’s a water-soluble vitamin that’s important for maintaining a healthy cardiovascular system and metabolism — especially balancing blood cholesterol levels.

Niacin foods help with brain function, healthy skin formation, and preventing or treating diabetes.

There’s evidence that niacin can help to lower the risk of developing neurodegenerative diseases, including Alzheimer’s disease, memory loss, eye disorders like cataracts, acne and skin flair-ups, osteoarthritis, circulation problems, migraine headaches, dizziness, and learning disorders like ADHD.

How to Use

Because spelt flour is gaining popularity due to its health benefits, so you can find it again in your local health food store. Stores are selling pasta, bread, crackers and baked goods that are made with spelt.

When you buy spelt flour, make sure there is no sign of moisture in the package or container. You also want to purchase spelt from a store that has a high turnover to ensure it’s a fresh product.

Once you get the flour home, it should be refrigerated, unless you plan to use it within a few days. In order to keep the flour fresh, store it in an air-tight container in a cool and dark place.

There are two different types of spelt flour sold at the store, just like wheat flour.

• You will find white spelt flour, which has had the germ and bran removed and has a lighter texture in baked goods.
• There is also whole spelt flour, which gives you the full array of health benefits. Whole spelt flour is similar to whole wheat flour — but won’t give you the same belly as wheat — and you can swap out the wheat flour from recipes and add spelt instead, especially if you are sensitive to wheat but still want to enjoy homemade baked goods.

When you substitute whole spelt flour for whole wheat flour, keep in mind that spelt is more water-soluble so you may need to use less than what the recipe calls for.

Start with a little less liquid when cooking or baking with spelt, and then add slowly until you get the perfect consistency. Also, be careful not to over-knead spelt flour — you will notice that it is a bit more fragile than wheat flour and needs less attention when preparing.

Because of the way wheat and gluten-containing products are prepared today, more and more people experience sensitivities and intolerances. When looking at spelt flour vs. wheat flour, spelt contains only moderate levels of gluten, and it may be more easily digested than wheat flour, especially for people with a gluten sensitivity.

When you are following recipes that call for gluten-free flour, you can try using spelt flour instead, but keep in mind that it’s not gluten-free, so people with a gluten sensitivity or allergy may not tolerate spelt.

When swapping flours, start with less liquid than the recipes calls for and add it in slowly. You will begin to get a feel for what each type of flour requires.

Recipes

There are many ways to incorporate spelt flour into your diet. Remember that it does contain gluten, so if you have an intolerance, you want to stick to gluten-free flour in your baking recipes. But spelt flour is wheat-free, so many people who are sensitive to wheat have no reaction to spelt flour.

Here are some simple ideas on how to use spelt flour:

• You can swap out gluten-free flour and wheat flour and add spelt flour instead. A way to test this out is with my easy Almond Butter Chocolate Cookie Recipe. These delicious cookies are an alternative to the classic cookie recipe.
• You can also try replacing gluten-free flour with spelt flour when preparing our Banana Nut Muffins. These awesome muffins have banana, dark chocolate and walnuts!

You can also try incorporating spelt flour into healthy pancake recipes. Here’s how to prepare it:

Ingredients:

• 4 cups spelt flour
• 3 tablespoons baking powder
• 2 teaspoons baking soda
• 1 teaspoon kosher salt
• 2 tablespoons plus 2 teaspoons of sugar (you can maple syrup or agave nectar instead)

Whisk this mixture together, and you have spelt pancake flour. You can use this batch of flour in our Pumpkin Blueberry Pancakes Recipe or Chocolate Banana Protein Pancake Recipe.

Risk and Side Effects

Spelt does contain gluten, which may be a problem for people who have celiac disease. Celiac disease is a serious digestive disorder that is increasing around the world.

This condition is also known as celiac sprue, nontropical sprue and gluten-sensitive enteropathy, and it’s sometimes triggered or activated by childbirth, pregnancy, severe emotional stress, surgery or a viral infection.

According to a 1995 study conducted in Germany, when spelt flour was investigated for its toxicity on celiac disease patients, the results suggested that spelt is a coeliac-toxic cereal and has to be avoided.

You also want to avoid or limit gluten, like spelt flour, if you are gluten-sensitive. A gluten intolerance is 30 times more prevalent than celiac disease. In fact, one in seven people are sensitive to gluten but test negative for celiac disease. They suffer many of the same symptoms and are known as non-celiac gluten-sensitive (NCGS).

If you are gluten-sensitive, after consuming gluten you may experience diarrhea, bloating, abdominal pain, irritability, skin rash, muscle cramps, joint pain, upset stomach, or weakness and fatigue.

Spelt flour may also exacerbate symptoms of irritable bowel syndrome in some people. This is because it’s considered a FODMAP, or a processed short-chain carbohydrate that can trigger digestive conditions in susceptible people.

Lastly, spelt flour does contain antinutrients that may interfere with the absorption of nutrients. Phytic acid, lectins and gluten are all present in spelt flour. Choosing sprouted and fermented grains helps to reduce the antinutrient content and improve nutrient absorption.

Conclusion

• Spelt flour is a grain or cereal that’s closely related to wheat. It can be used in baking not only spelt flour recipes, or as a substitute in recipes calling for other types of flour.
• Spelt flour is not gluten-free, as it does contain moderate amounts of gluten. It is, however, known to be more easily digested than wheat flour because it’s water-soluble.
• When baking with spelt flour, start with a smaller amount of water than you’d use with wheat flour or gluten-free flours and keep adding more until you get your desired consistency.

The post Spelt Flour Helps Build Strong Bones and Aid Circulation appeared first on Dr. Axe.

You’ve heard of common grains like barley, buckwheat and whole wheat, I’m sure, but have you ever tried farro? Chances are you haven’t even ever heard of it, but you should!

This impressive grain is beginning to gain traction for its health benefits and ability to adapt to different recipes. In a similar vein as kamut or bulgur wheat, farro makes a good alternative grain addition to several dishes.

While it does contain gluten, it contains lower levels than today’s wheat, and if prepared properly, the gluten is pre-digested and broken down by sprouting and fermentation like a sourdough process. This makes it much more tolerable with anyone sensitive to gluten.

So what exactly is farro, what are the biggest farro benefits and how can you use this ancient grain? Let’s take a look.

What Is Farro?

Farro, also called emmer in some parts of the world, is a type of ancient wheat grain that has been eaten for thousands of years.  Today, you’re likely to find farro (Triticum turgidum dicoccum) in many Mediterranean, Ethiopian or Middle Eastern restaurants.

These days, especially in parts of Italy — but also increasingly throughout the world, including in the U.S. — this high-fiber food is staging a comeback as a gourmet specialty. That’s because it’s an excellent source of protein, fiber and nutrients like magnesium and iron.

Ancient hulled wheat varieties are believed by historians to be among the early cereals that were domesticated in their places of origin in the Fertile Crescent of the Middle East. As “old world grain,” traditionally farro has been used in soups, salads and even some desserts, usually paired with olive oil, fresh herbs, fruit and all types of vegetables.

What is farro similar to?  It looks similar to wheat berries — it’s a little light brown grain with a visible bran — and has a chewy texture and mild nutty flavor, which makes it a good alternative to rice, quinoa, buckwheat, barley, spelt or other ancient grains.

Is farro gluten free?

No; because it’s a type of wheat, it contains the protein gluten, which is found in all types of wheat, barley and rye grains. Therefore it isn’t appropriate for those following gluten-free diets.

On the plus side, farro is believed to contain less gluten that many modern strains of wheat. It may also be potentially easier for people with various types of  intolerances to digest, according to some research.

Because it’s easily digested and so low in gluten, some claim that certain types of farro can often be eaten by people who normally experience gluten intolerance symptoms,

That being said, for those who can tolerate gluten, there’s an important difference between eating forms of unprocessed wheat grains (like farro, einkorn and barley) compared to popular refined types of wheat. According to groups such as the U.S. Whole Grains Council, and many studies conducted over the past several decades, eating 100 percent whole grains (including wheat) provides well-researched benefits, such as:

• reducing the risk of stroke by more than 30 percent
• reducing the risk for type 2 diabetes by 20 percent to 30 percent
• significantly lowering risk for heart disease risk factors, including high cholesterol and high blood pressure
• helping with better weight maintenance
• reducing the risk of asthma
• helping people to consume more dietary fiber, which is important for digestion
• preventing obesity
• reducing the risk for numerous inflammatory diseases

Related: Is Jasmine Rice Nutrition Healthy? Facts, Benefits, Recipes & More

Nutrition Facts

Is farro better for you than rice, quinoa, or other whole grains? Like all whole grains, farro provides a concentrated dose of complex carbohydrates, especially dietary fiber.

Because it contains more fiber than other popular grains like rice or even quinoa, farro might have even more positive benefits when it comes to digestion and cardiovascular health. It’s also exceptionally high in protein for a grain and supplies more than 10 different vitamins and minerals.

The USDA does not provide nutrition information for farro at this time, but we can assume it has similar nutrients to other closely related wheat species, such as spelt. With that in mind, 1/2 cup serving of uncooked farro has about:

• 150 calories
• 34 grams of carbohydrates
• 7–8 grams fiber
• 7–8 grams protein
• 1 gram sugar
• 1 gram fat
• 4 milligrams niacin (15 percent DV)
• 60 milligrams magnesium (15 percent DV)
• 2 milligrams iron (10 percent DV)
• 0.2 milligrams thiamine (10 percent DV)
• 2 milligrams zinc (10 percent DV)

Health Benefits

1. High in Fiber

Why is farro a good carb source? Studies show that a very high level of fiber, plus other compounds, makes it heart-healthy, good for digestion, and beneficial for preventing blood sugar/insulin spikes and dips.

One 1/2 cup serving of farro has about seven to eight grams of cholesterol-lowering fiber, which is more than four times the amount in white rice or a slice of white bread! Adults need at at least 25 grams of fiber daily, and in general, the more we get the better.

Farro has an intact bran and germ, the parts of the grain that provide nutrients, protein and fiber, which winds up swelling up in your digestive tract, keeping you satisfied for longer than refined grains.

A large body of research has shown that whole grain foods are superior to processed grains because they deliver the bran, germ and endosperm of the original grain. They therefore both the outer bran layer (which is composed of non-digestible, mainly insoluble fiber, poorly fermentable carbohydrates) along with the the inner germ and starchy endosperm (which holds all the vitamins, minerals, polyphenols, oils and other phytonutrients).

Fiber is more than just a regulator. Research shows it’s beneficial for preventing constipation, clearing the arteries of plaque buildup, curbing hunger pangs and supporting a healthy gut environment.

Farro’s complex carbohydrates break down slowly, keeping your energy levels more stable compared to eating refined grains, which makes it a great choice for hard-working athletes.

2. Improves Immunity and Heart Health

Like other 100 percent whole grains, farro supplies not only fiber, but also resistant starch, oligosaccharides and antioxidants, including phenolic compounds. These have been linked to disease prevention in many studies.

Studies show the more whole grains someone eats, the more protection that person seems to have against chronic diseases like diabetes and cardiovascular disease, in addition to obesity.

Among farro’s different types of carbohydrates is a specific compound called cyanogenic glucosides, which have been shown to positively affect the immune system, lower inflammation, help regulate blood sugar levels and lower cholesterol.

3. Good Source of Protein

In addition to fiber, it surprises many people to find out that whole grains can be a good way to obtain protein. In fact, farro is considered an excellent source of plant-based protein, providing about the same amount as most legumes or beans.

If you’re cutting down on the amount of animal products or meat you consume, you’ll be happy to know that farro can form a complete source of protein when paired with other plant foods like vegetables.

4. High in B Vitamins

Farro contains multiple B vitamins, especially vitamin B3 niacin, which is important for metabolic health and converting carbohydrates, fats and proteins from the foods we eat into energy.

Research shows that B vitamins are also important for brain health, maintaining high energy levels, neurotransmitter function and supporting the central nervous system.

Vitamin B2, another B vitamin found in farro, is critical for development, reproductive capabilities and the conversion of carbohydrates found in whole grains.

5. Good Source of Antioxidants

Most people think of vegetables or fruits as being the only high-antioxidant foods, but research shows that unprocessed grains with their brans intact also provide antioxidants, especially the type called lignans.

Lignans are bioactive, non-nutrient, non-caloric phenolic plant compounds that have a protective effect when consumed and metabolized by our intestinal bacteria.

Plant lignans are known to reduce inflammation and are highly consumed by populations known for their longevity and heart health, such as those who follow a traditional Mediterranean diet meal plan.

Studies suggest that increasing your intake of lignans — from foods like whole grains or seeds, for example — is associated with positive reactions of C-reactive protein, a lowering effect on plasma total and low-density lipoprotein cholesterol, lower blood pressure levels, and an overall reduced risk of cardiovascular disease.

6. Provides Iron, Magnesium and Zinc

Farro is a good source of nutrients that some plant-based eaters, or anyone with a mostly processed diet, might be missing out on, including magnesium, zinc and iron.

Iron is important for preventing anemia and helping to improve energy, while zinc is crucial for brain function, helping with growth and development and facilitating with DNA and cellular functions.

Magnesium is a crucial electrolyte that has numerous benefits — preventing muscle cramps and PMS symptoms, helping you sleep better, fighting of headaches and helping with digestion — but many people actually have a magnesium deficiency and don’t even realize it.

Types

Wondering what farro tastes like? According to food writers for The New York Times, “farro looks and tastes somewhat like a lighter brown rice. It has a complex, nutty flavor with undertones of oats and barley, but it’s lacking the heaviness of many whole-wheat grains…”

Farro comes in several different forms. That’s because there are actually several species of farro grains and more than one way of processing the seeds. For example, farro medio and farro piccolo are two types with different sizes.

The two most common types are perlato (pearled farro) and semi-perlato (semi-pearled farro) varieties.

• Semi-pearled farro is the better choice among the two, since it has more of the fiber- and nutrient-rich bran. Kinds that are labeled as “pearled” means the farro grain been partially processed and some of the nutrients and fiber have been removed.
• You might also find farro sold in different “bran grades”: long, medium or cracked grades. Look for “medium farro” if possible, since this is the species that has the preferred complex taste, shorter cooking time and health benefits you’re looking for.
• It’s best to buy long or medium, which means it hasn’t yet been cracked and should be fresher, retaining more nutrients that can be lost when the grain is cracked and bran removed.
• You can crack long grain farro yourself with a coffee grinder or blender if you’d like to speed up cooking time.
• Another type of related wheat plant (Triticum monococcum) called ”little farro” is also available, but is “less evolved” than farro and has a cruder kernel, higher cost and different taste.

How can you tell the difference between farro and other wheat grains? Experts recommend looking for light brown, cleft grains with subtle white stripes and a little white peeking out of some of the kernels. Depending on where you shop, this grain may also be called by other names, such as farro medio.

Farro can be easily confused for spelt (sometimes called farro grande, dinkel wheat or hulled wheat), but luckily spelt has similar benefits and a comparable taste.

Where to Buy Farro

By the beginning of the 20th century, farro was mostly replaced by processed flour products made from higher-yielding wheat strains, which meant it could barely be found anywhere besides online or some ethnic grocery stores for many decades.

While most of the world gave up on using farro for everyday recipes, one of the few exceptions to this has been Ethiopia, where farro still comprises around 7 percent of all wheat that’s grown (still not a very high number, all things considered).

You can find farro in most large supermarkets these days, health food stores, and usually Italian/Middle Eastern grocers.

It’s typically sold dried and prepared by cooking the grains in water until they’re softened up and chewy, but still somewhat crunchy too.

How to Cook

Since whole grains take a longer time to cook than processed grains, it’s a good idea to first soak far grains overnight if you’re using semi-pearled farro grains.

Not familiar with the benefits of sprouted grains? Compared to sprouted seeds (in this case sprouted grains), unsprouted grain seeds have a lower protein content, deficiency of certain essential amino acids, lower protein and starch availabilities, and the presence of certain antinutrients that block the absorption of vitamins and minerals.

Here’s how to cook farro on the stovetop (it can also be cooked in a slow cooker or pressure cooker):

Recipes

What kinds of recipes does farro work well in? You can keep things simple and eat cooked farro on its on with some simple seasonings (just like you would with rice or quinoa) or use farro in place of Arborio rice to make risotto. It also makes a great hearty addition to veggie soups, stews and chilis.

It’s also common to use herbs, nuts and veggies to make a farro salad. Other popular uses for farro around the world include eating it with milk or cream, topped with honey and nuts for a hearty breakfast similar to granola, pairing it with pistachios and olive oil for a farro pilaf-style side dish, or using it in place of barley in mushroom dishes.

Farro is al used to make semolina flour, which is native to parts of Tuscany and often said to make the best homemade pastas.

Final Thoughts

• What is the grain farro (Triticum turgidum dicoccum)? It’s a type of whole grain in the wheat family. It has similar health benefits to quinoa or barley, with a nutty flavor and chewy texture.
• There’s a reason farro has been a popular grain among some of the longest-living people in the world: it’s chock-full of fiber, protein, iron, magnesium, zinc, B vitamins and antioxidants.
• Benefits of this whole grain include supporting heart health, digestion, blood sugar management, and preventing anemia, magnesium deficiency and low fiber intake.
• Farro is a perfect addition to recipes like salads, stews, soups and more. Look for semi-pearled farro in stores if possible, since this has more nutrients due to having less bran removed.
• Keep in mind that while farro can help improve digestion due to helping you get more fiber, it does contain gluten. For people who are sensitive or allergic to gluten, similar grains that are gluten-free (like buckwheat, amaranth or wild rice) are a better choice.

The post What Is Farro? Health Benefits and How to Use This Ancient Grain appeared first on Dr. Axe.

The bagel is a beloved breakfast staple, enjoyed for its versatility and the endless options available that can tailor to nearly any palate, but are bagel calories too much to consume this common favorite?

These days, it’s hard to go more than a few blocks without spotting a bagel shop. However, the history of bagels can be traced back to the 1600s, when they were considered a central ingredient in Polish cuisine.

In fact, according to writer Leo Rosten, the Polish word “bajgiel” is derived from the Yiddish word “beygel,” which is where we get the modern bagel pronunciation.

Despite the widespread popularity of bagels, the high number of bagel calories and carbohydrates packed into each serving has drawn criticism, causing many to wonder whether this popular ingredient should be considered an occasional indulgence rather than a breakfast basic.

This article will take a closer look at the bagel calories and nutrition facts, as well as the side effects and potential benefits of this popular breakfast food.

How Many Calories in a Bagel? (And Nutrition Facts)

Wondering how many carbs are in a bagel, how many calories each serving contains and whether this classic breakfast staple provides any other micronutrients as well?

Because there are tons of different brands, types and sizes of bagels, the bagel nutrition facts can range quite a bit. The amount of whole wheat bagel calories, for example, might be much different than the amount of everything bagel calories packed into a single serving.

The toppings that you select can also make a difference. There may be far more cheese bagel calories compared to the amount of bagel calories with butter only.

For reference, however, one plain, medium-sized bagel contains the following nutrients:

• 283 calories
• 56 grams carbohydrates
• 11 grams protein
• 2 grams fat
• 2.5 grams dietary fiber
• 0.7 milligrams thiamine (44 percent DV)
• 159 micrograms folate (40 percent DV)
• 6.7 milligrams iron (37 percent DV)
• 25.1 micrograms selenium (36 percent DV)
• 0.6 milligrams manganese (28 percent DV)
• 4.4 milligrams niacin (22 percent DV)
• 493 milligrams sodium (21 percent DV)
• 0.3 milligrams riboflavin (17 percent DV)
• 2.1 milligrams zinc (14 percent DV)
• 97.9 milligrams calcium (10 percent DV)
• 95.7 milligrams phosphorus (10 percent DV)

In addition to the nutrients listed above, bagels also contain a small amount of copper, vitamin B6, vitamin C and potassium.

Types/Varieties

Stop by just about any bagel shop and you’ll quickly see that your options extend way beyond the basic bagel. Not only are there a variety of different types of bagels available, but there are also many unique topping options as well.

Here are a few of the most common types of bagels:

• Plain
• Garlic
• Everything
• Whole Wheat
• Asiago
• Blueberry
• Cinnamon Raisin
• Onion
• Poppyseed
• Pumpernickel
• French Toast
• Cheddar Cheese
• Chocolate Chip
• Salt
• Sesame Seed
• Egg
• Jalapeño

Additionally, here are some of the toppings that are often added to bagels:

• Butter
• Cream Cheese
• Lox
• Peanut Butter
• Avocado
• Cheese
• Jelly
• Hummus
• Nutella
• Bananas
• Tofu
• Eggs
• Smoked Meat
• Scallions

Many people wonder: Are bagels vegan? The ingredients can vary based on the brand and type of bagel, but most contain simple ingredients like flour, water, sugar, salt and yeast.

However, it’s important to check the ingredients label, as some types may also contain other non-vegan ingredients like milk, eggs or raw honey, and many bagel toppings often contain animal products as well.

Downsides, Risks and Side Effects

Bagels are high in both calories and carbs, with some large varieties packing in nearly 600 calories without any toppings. Eating more calories than you expend during the day could potentially lead to weight gain over time.

Not only that, but eating foods high in refined carbs, such as bagels, has also been shown to contribute to weight gain. In one study published in Journal of the American College of Nutrition, participants who ate a bagel for breakfast experienced lower levels of satiety and consumed more calories later in the day compared to those who ate an egg-based breakfast instead.

This is because refined carbohydrates are digested very quickly by the body, leading to a quick spike and crash in blood sugar levels. Fiber, protein and healthy fats, on the other hand, can help steady blood sugar levels and keep you feeling fuller for longer.

In addition to causing weight gain, refined carbs have also been linked to a slew of negative side effects. In fact, studies show that regular consumption of refined carbohydrates may be associated with a higher risk of heart disease, diabetes and metabolic syndrome.

Consumption of processed foods can also be harmful to health, with one study out of France showing that these ingredients may even be tied to a higher risk of death.

Furthermore, filling up on nutrient-poor, heavily processed foods can also contribute to side effects like low energy levels, chronic inflammation, constipation and bloating.

Any Benefits?

It’s important to keep in mind that not all bagels are created equally. While certain types can definitely fit into a healthy diet, other types bring little to the table apart from added carbs and calories.

Whole wheat bagels, in particular, can be enjoyed in moderation as part of a balanced diet. In fact, studies show that whole grain consumption is associated with a lower risk of colorectal cancer, heart disease, stroke, diabetes and obesity.

Whole wheat bagels are also typically high-fiber foods, which can help support regularity, promote insulin sensitivity, and reduce blood pressure and cholesterol levels.

However, the size of the bagel and which toppings you select make a major difference in the potential impact on health. Keeping portion sizes in check and selecting smarter toppings can maximize the nutritional value of your bagel.

How to Make Bagels Healthier

Wondering how to enjoy bagels as part of a balanced diet? For starters, pay close attention to your portion sizes and opt for small or medium bagels whenever possible.

Some brands also offer thinner bagel varieties, which make it easier to keep your calorie and carb consumption under control.

Selecting whole wheat bagels is another good way to squeeze a bit more fiber and nutrients into your breakfast. Unlike bagels made from refined grains, these bagels are made using flour that contains all three parts of the wheat kernel, benefiting the wheat germ, endosperm and wheat bran nutrition.

Choosing nutritious toppings is also important. Avocado, eggs, nut butter, hummus and lox all provide a boost of healthy fats and proteins to balance out the carb content of your bagel.

Other healthy topping options include grass-fed butter, cream cheese, bananas or tuna.

Check out these simple bagel recipe ideas for how to make bagels a bit healthier:

• Keto Bagels
• Bagel with Lox and Cream Cheese
• Breakfast Fruit Bagel
• Easy Tempeh Bagel Sandwich

Conclusion

• Bagels are a popular breakfast food that have been around since the 1600s.
• It’s difficult to answer precisely how many calories are in a bagel, as the nutrition facts can vary quite a bit based on the size, type and toppings of your bagel. However, there are around 283 calories in a medium-sized, plain bagel, along with 56 grams of carbs and 11 grams of protein.
• Other types of bagels may be higher in calories, which could potentially contribute to weight gain. For example, the amount of bagel calories with cream cheese calories can quickly add up, turning a simple breakfast into a high-calorie indulgence.
• Bagels are also generally high in refined carbohydrates, which can increase blood sugar levels and contribute to chronic disease.
• Choosing whole grain varieties whenever possible, keeping portion sizes in check, selecting smarter toppings and trying out some nutritious bagel recipes to make your own at home can help bump up the health benefits of this beloved breakfast food.

The post Are Bagels Healthy? Bagel Calories, Nutrition, Benefits & Downsides appeared first on Dr. Axe.

As a staple of Indian, Turkish and Middle Eastern cuisines for centuries, bulgur wheat tends to be most well-known around the world as the main ingredient used in tabbouleh. There are load of other ways to use this fast-cooking, versatile grain too: in soups, over salads and in whole grain bread, for example.

Compared to refined carbohydrate foods made with enriched or refined wheat, bulgur wheat is a much better source of vitamins, minerals, fiber, antioxidants and phytonutrients.

Bulgur is low in fat; high in minerals like manganese, magnesium and iron; and it’s a good source of plant-based protein. On top of this, bulgur wheat provides a very good dose of the dietary fiber you need for digestive and heart health.

What Is Bulgur Wheat?

Bulgur wheat, sometimes also called cracked wheat, is a lesser-known type of whole wheat product that is usually made from durum wheat grain (Triticum durum).

Even though most people use bulgur wheat and cracked wheat interchangeably, they’re slightly different. Cracked wheat is crushed wheat grain that hasn’t been parboiled. Bulgur is cracked and pre-cooked wheat, as opposed to wheat berries, which are the whole, un-cracked and uncooked wheat.

What are the benefits of bulgur wheat?

In addition to vitamins and minerals, whole grains supply important plant-based antioxidants and phytonutrients, including phenols, hydrophilic compounds and lipophilic compounds that lower inflammation and prevent free radical damage. These include compounds such as phytoestrogens, like lignans, plant stanols and plant sterols. Studies find that whole-grain intake can be protective against health conditions like cancer, heart disease, digestive disorders, diabetes and obesity.

Is bulgur wheat a carb?

Yes it is since it’s a grain (wheat). The difference between bulgur and most types of wheat flours used in many packaged products is that bulgur hasn’t been stripped (or “refined) of its bran and germ, which are where many of the nutrients are actually stored within a whole grain. Bulgur is usually sold “parboiled.” This means a very small amount of the grain’s bran is partially removed, but it’s still considered a whole grain by the USDA and Whole Grains Council.

Varieties

In the U.S., bulgur is usually produced from white wheat and can be found in four common sizes or “grinds”: fine, medium, coarse and extra coarse. The larger the grains are, the more cooking time required. The kind you want to buy depends on what you will use it for. For example, most hearty bulgur wheat pilafs are made with medium, coarse and very coarse bulgur grains, but lighter side dishes like tabbouleh and kibbe are made with fine bulgur.

As a versatile ingredient that you can use in lots of ways, medium grind bulgur usually works well overall in recipes. Some people like to use medium-grind bulgur for things like breakfast porridge (in place of oats or cereal) or to make dense whole-grain breads and other baked goods. Instant bulgur wheat is also called fine-grain bulgur and cooks the fastest, usually within about five minutes.

Bulgur Wheat vs. Quinoa

Is bulgur wheat or quinoa healthier?

Quinoa is technically a seed, as opposed to a grain, and is higher in calories, while bulgur is higher in volume and fiber. According to the Whole Grain Council, “Bulgur has more fiber than quinoa, oats, millet, buckwheat or corn. Its quick cooking time and mild flavor make it ideal for those new to whole grain cooking.”

Quinoa is known for being a good source of protein compared to many whole grains, but calorie for calorie these two grains are similar in terms of protein content. Quinoa is gluten-free, while bulgur is not, and it’s a very good source of manganese, magnesium, phosphorus, folate, copper and iron.

Is bulgar wheat high in carbs compared to quinoa?

The two are comparable. They both contain carbs, but when fiber is taken into account, they are only moderately high-carb foods.

What about bulgur wheat vs. rice? Is bulgur better than rice in terms of calories or nutrient content?

Bulgur contains more fiber and protein compared to white rice and brown rice, making it somewhat of a better option. It’s also a bit lower in calories, but brown rice supplies more manganese and selenium.

Nutrition Facts

According to the USDA, below is bulgur wheat nutrition data for a one-cup serving (about 182 grams) of cooked bulgur:

• 151 calories
• 33.8 grams carbohydrates
• 5.6 grams protein
• 0.4 grams fat
• 8.2 grams fiber
• 1.1 milligrams manganese (55 percent DV)
• 58.2 milligrams magnesium (15 percent DV)
• 1.7 milligrams iron (10 percent DV)
• 1.8 milligrams niacin (9 percent DV)
• 0.2 milligrams vitamin B6 (8 percent DV)
• 32.8 micrograms folate (8 percent DV)
• 72.8 milligrams phosphorus (7 percent DV)
• 0.1 milligrams thiamine (7 percent DV)
• 1 milligram zinc (7 percent DV)
• 0.1 milligrams copper (7 percent DV)
• 0.6 milligrams pantothenic acid (6 percent DV)

In addition, bulgur wheat nutrition includes some vitamin K, riboflavin, choline, betaine, calcium, potassium and selenium.

Is bulgur wheat gluten-free? Does bulgur wheat have gluten, and can people with celiacs eat bulgur?

Bulgur wheat does contain gluten, as all wheat-containing foods do. Gluten — the protein found naturally in all wheat, rye and barley grain products — can cause serious allergic reactions among people with celiac disease and digestive issues for some others, especially those who have a compromised digestive system or poor gut health.

While bulgur wheat is definitely a step up from refined carbohydrates or sugary foods, it’s still best to have in moderation. If you have celiac disease or gluten sensitivity, you should avoid bulgur wheat altogether and have gluten-free ancient whole grains like quinoa, amaranth, buckwheat or brown rice instead.

Health Benefits

1. Protects Heart Health

Studies show that people who consume fiber, including from 100 percent whole grains like bulgur wheat, are more likely to maintain a healthier weight, cardiovascular health and even live longer. Whole grains provide certain antioxidants, trace minerals and phenolic compounds that are linked to disease prevention. Fiber-rich bulgur wheat is beneficial for heart health because it helps lower inflammation and can correct high cholesterol levels.

A review of over 66 studies on whole grain consumption and published in the Journal of Nutrition found that higher whole-grain and high-fiber foods intake was correlated with a lower risk of cardiovascular disease, weight gain and high cholesterol. Consuming about 48–80 grams of 100 percent whole grains day (or about three to five servings) provided the increased health benefits compared to people who rarely or never ate whole grains.

Some research reveals that people who regularly consume 100 percent whole-grain wheat products obtain higher levels of important heart-healthy nutrients like niacin, vitamin B6 and betaine. These can help lower concentrations of homocysteine in the blood — an indication of lower inflammation levels. High homocysteine is dangerously linked to cardiovascular disease, as well as other chronic conditions brought on by inflammation, including diabetes, arthritis and cognitive decline.

2. Improves Digestion

Bulgur provides a good dose of the fiber you need daily in order to maintain regular bowel movement. Fiber swells up in the gastrointestinal tract, absorbing water and taking with it waste and excess cholesterol particles. Many studies show that diets higher in fiber can lead to improved gut and colon health, fewer instances of constipation or other IBS-related symptoms, and a healthier body weight since fiber makes you feel full.

3. Slows Down Absorption of Sugar and Fights Diabetes

Bulgur wheat has a low score on the glycemic index, especially compared to enriched or refined carbohydrates. Because bulgur contains high levels of fiber, it slows the rate that carbohydrates are digested and blood sugar is released into the bloodstream. When researchers tested the effects of four grain products on blood sugar levels in diabetic patients, they found that bulgur wheat resulted in the slowest rise in glucose compared to white bread, whole wheat bread and rye bread.

Frequently eating foods made with refined flour, including most breads and pastas found in stores, is linked not only to a higher rate of obesity, but also to insulin resistance and a higher risk for diabetes. Switching refined grains for whole grains is one way to start reversing diabetes naturally.

4. Helps You Feel Full and Can Help with Weight Loss

Is bulgur wheat good for weight loss?

Compared to processed and refined carbohydrates, whole grains like bulgur wheat contain more filling fiber, in addition to more vitamins and minerals that may support weight loss.

Can you eat bulgur wheat on a low-carb diet?

It depends how low-carb you intend to be. For example, if you plan to follow a very low-carb keto diet, bulgur probably doesn’t fit. However, small portions of bulgur may sill fit into a moderately low-carb diet.

Fiber is actually not absorbable within the body and contributes no carbohydrates or calories to your diet, even though it’s found in carb-containing foods. Because we can’t digest fiber, it sweeps through the digestive tract and takes up a large amount of space while absorbing water. This gives us the feeling of being satisfied and can help curb cravings and the tendency to overeat.

At the same time, the fiber found in bulgur helps balance blood sugar levels, which promotes a more stable appetite and healthier body weight. In fact, a side dish made with bulgur can make a great pre-workout snack or post-workout meal because it provides slow-releasing carbohydrates to support energy.

5. Supports Gut Heath

Whole grains are concentrated sources of fiber in the form of resistant starch and oligosaccharides. These are carbohydrates that escape digestion in the small intestine and are fermented in the gut, producing short-chain fatty acids (SCFA). Research shows these SCFAs help balance the body’s pH level, preventing it from becoming too acidic due to foods like sugar, low-quality animal products and refined grains. They also promote ongoing gut health, which improves immunity and nutrient absorption.

One thing to mention is that some people who react badly to SCFAs or FODMAP grains are likely to experience digestive issues, such as stomach bloating, when having bulgur or other wheat grains, so they’ll want to avoid most (if not all) grains to reduce symptoms.

6. Improves Immunity Against Chronic Diseases

Because whole grains provide important nutrients, antioxidants, and mediate insulin and glucose responses, they’re linked with lowering stress levels put on the body that can result in low immunity. The lower glycemic impact of bulgur wheat makes it beneficial over processed grains and sugar-laden products linked to conditions like diabetes, obesity and the risk of developing cancer.

According to research published in the Journal of Nutrition, a diet rich in whole foods may help naturally fight cancer — and whole grains are especially tied to a reduced risk for colon cancer and breast cancer. Bulgur can also improve the health of vital organs, including the gut, colon, heart and liver.

7. Supplies Important Vitamins and Minerals

Bulgur is a good source of manganese, magnesium, iron and B vitamins. These essential nutrients are sometimes lacking in a poor diet that’s high in refined carbs but low in whole grains. Iron-rich foods, for example, can act as natural anemia treatments, which prevents low energy and weakness due to a lack of oxygen reaching cells.

Magnesium is important for heart health, blood pressure, digestion, muscle repair and preventing high stress levels, aches or pains, and trouble sleeping. B vitamins found in bulgur — like niacin and thiamine — also support a healthy metabolism, sustained energy levels and cognitive function.

Risks, Side Effects and Interactions

Bulgur wheat does naturally contain some oxalate compounds, which compared to other grain products are actually present at high levels. Oxalates aren’t harmful to the average healthy person, but they’re capable of increasing the amount of calcium that the body releases in urine, so they can complicate certain kidney diseases like kidney stones.

When researchers looked at the oxalate levels of different whole grain products in a study published in the Journal of Agricultural and Food Chemistry, they found that whole wheat durum grains (including bulgur), wheat flakes and flour contributed high levels of oxalates to the average person’s diet. The higher oxalate content in whole grain than in refined grain cereals suggests that oxalates are mostly located in the outer layers of cereal grains, especially if they’re whole grains that haven’t been processed.

While you shouldn’t avoid all healthy whole foods that contain oxalates (even superfoods like berries or leafy greens contain some), you want to limit the amount of bulgur wheat you eat if you have any condition worsened by oxalates, such as gout or kidney problems. The same goes for gluten found in bulgur. Like previously mentioned, avoid bulgur if you have celiac disease, a gluten sensitivity, FODMAP intolerance or leaky gut syndrome.

How to Cook and Store It

Bulgur can be found in natural food stores, especially Middle Eastern specialty grocers. In some cases, it’s also available in large grocery stores, but check to make sure it hasn’t been stripped of its beneficial bran and germ and that the word “enriched” isn’t included in the ingredient label anywhere.

Never had bulgur wheat before and wondering what it tastes like? Bulgur wheat has a mild, somewhat nutty taste that blends well with many other flavors.

How to Make Bulgur Wheat

One of the biggest perks of bulgur wheat is that it has a very fast cooking time. In fact, it sometimes doesn’t need much cooking at all, if any, since finely ground bulgur can cook and become fluffy if you just pour boiling water over it (called “reconstituting”). Add boiling water to bulgur, give it a stir and then cover it. Let it sit for about 15 minutes; then drain excess water and fluff with a fork.

If you do want to cook a coarser grind, follow these steps: Combine one part medium or course grind bulgur wheat to three parts water. Bring it to a boil, and then let it boil for about seven minutes, stirring occasionally. After seven minutes, remove it from the heat and let it stand for five minutes; then drain the excess water and serve.

Do you have to wash bulgur before cooking? No, in fact it’s recommended that you do not wash or rinse bulgur before cooking, and when cooking, avoid lifting the lid.

Storing Bulgar

• How long is bulgur good for? You can store dry/uncooked bulgur in an airtight container in the refrigerator for about sixe months. Bulgur contains some natural oils that tend to go bad if placed in warm areas of the kitchen, so keep it dry and cool.
• How long is cooked bulgur good for? In the refrigerator, cooked bulgur will usually keep about five days or so. You can also freeze cooked bulgur, which will keep it fresh for about six to 12 months.
• Can bulgur go bad? Yes, it will start to go bad after about five to seven days in the refrigerator or if it’s stored in a warm place for too long.

Bulgur Wheat Substitutes

Keep in mind that bulgur is a very small grain compared to some others, like rolled oats or buckwheat, but it has a chewy texture and can add bulk to soups, stir-fries or pilafs, similar to quinoa or rice. Some of the best bulgur wheat substitutes include cracked wheat, whole wheat couscous or quinoa. You can also try millet or teff, which have a different taste but similar size and texture.

Recipes

Bulgur has been a longtime common ingredient in the Middle East for centuries, such as in Armenian, Syrian, Israeli, Palestinian, Lebanese and Turkish cuisines. Additionally, it’s used in many Mediterranean dishes in place of couscous or rice, since they share a similar size and texture.

In Turkey, bulgur has been a staple ingredient for over a thousand years. It’s commonly used to make bulgur wheat pilaf, soups and stocks; to create side dishes using available fruits and vegetables; and for serving alongside animal foods in place of bread, rice or other grains. Bulgur has provided nutrients to Indians for many years too, since it’s a base ingredient in many sweet and savory Indian recipes.

You can also use bulgur in place of other familiar, whole grains. Here are some healthy bulgur wheat recipes to try:

• Salad with Bulgur, Dark Cherries and Kale Recipe
• Tabouli Bulgur Wheat Salad
• Whole Grain Breakfast Porridge Recipe
• Apple and Kale Salad with Whole Grains

Final Thoughts

• Bulgur wheat, sometimes also called cracked wheat, is a lesser-known type of whole wheat durum grain.
• Why is bulgur wheat healthy? It’s a great source of fiber, plant-based protein, manganese, magnesium, iron and B vitamins. Studies find that whole-grain intake can be protective against health conditions like cancer, heart disease, digestive disorders, diabetes and obesity.
• Here’s the bottom line on bulgur wheat vs. quinoa: The two are similar in terms of protein and carb content, while bulgur is a bit lower calorie and higher in fiber. They can be used mostly interchangeably since they have a similar size, taste and texture.
• One of the biggest perks of bulgur wheat is that it has a very fast cooking time. Here’s how to cook bulgur wheat: Add boiling water to bulgur, give it a stir and then cover it. Let it sit for about 15 minutes; then drain excess water and fluff with a fork.

Read Next: Wheat Bran Nutrition: Add It or Avoid It?

The post Bulgur Wheat: The Better Wheat for Your Belly & More appeared first on Dr. Axe.

You’ve probably heard of wheat bran before — it’s an ingredient in cereals, muffins, oats and more. But what is wheat bran, and is it good for you?

Chances are the wheat bran cereals and muffins you find on the shelves of your grocery store are made with not-so-healthy ingredients, including lots of sugar. When you use wheat bran the right way, however, it’s actually quite nutritious.

Like wheat germ, it’s packed with fiber and helps support your digestive health. In fact, wheat bran has three times as much fiber, and it’s lower in calories. Plus, wheat bran contains essential nutrients like manganese and B vitamins — allowing it to boost your energy levels, improve immune function and support your nervous system.

So if you’re wondering what wheat bran is good for, you’ll be happy to find out that it’s considered a healthy food for many reasons. Just adding a few tablespoons to your breakfast or daily smoothie can have an impact.

What Is Wheat Bran?

Wheat bran, also known as miller’s bran, is the outer layer of the wheat kernel. A wheat kernel actually has three parts: the germ, the bran and the endosperm. Wheat bran, which is the hard exterior of the kernel, is separated from the endosperm and germ during the milling process.

The nutty and sweet flavor of wheat bran only adds to its appeal. It’s also a source of plant-based nutrients and serves as an excellent source of fiber. It looks like tiny flakes that can be sprinkled on your morning yogurt or added to your daily smoothie.

Wheat Bran vs. Wheat Germ

Wheat germ is the embryo of the wheat kernel, while wheat bran is the outer shell that’s stripped away during processing in the production of wheat flour. Wheat germ provides a concentrated dose of vitamins and minerals, including manganese, thiamine, selenium, phosphorus and zinc.

It also contains 3.7 grams of dietary fiber per each one ounce serving. Although this is a good amount of fiber that can help support digestion and regularity, it’s about three times less fiber than what’s found in wheat bran. When comparing wheat bran vs. wheat germ nutritionally, they are both very similar, but bran comes out the clear winner when it comes to the fiber content. So if you are looking to boost your digestion, opt for wheat bran.

What germ is often found in powdered form, and like wheat bran, it can be sprinkled on hot or cold cereal, yogurt and salads, or added to your daily smoothie.

Wheat Bran vs. Oat Bran

Oat bran is the outer layer of the oat groat. It’s higher in calories than wheat bran, but it’s also higher in protein. Wheat bran contains insoluble fiber that cannot be digested by the body and helps promote regularity. Oat bran, on the other hand, contains soluble fiber, which forms a gel-like, sticky substance that binds to cholesterol in the digestive tract and pushes it out of the body through stool.

When it comes to micronutrients, both wheat and oat bran provide an array of B vitamins, including thiamine, riboflavin and vitamin B6. B vitamins help boost energy levels, focus and overall strength. Both are also good sources of magnesium, phosphorus, zinc and iron.

So if you’re wondering which bran is best, there’s no clear answer here. Both types of bran are nutritious and provide a number of health benefits. If you’re looking to improve your digestion and “keep things moving,” then opt for wheat bran. If you are more focused on detoxification and potentially reducing cholesterol, go for oat bran. Other than that, choose the type that’s more satisfying to you.

Wheat Bran Nutrition Facts

In addition to being an excellent source of dietary fiber, wheat bran is also rich in manganese, magnesium, selenium and phosphorus. It’s also low in calories and fat, while supplying a good amount of protein per serving.

One ounce (approximately 28 grams) of wheat bran contains about:

• 60.5 calories
• 18.1 grams carbohydrates
• 4.4 grams protein
• 1.2 grams fat
• 12 grams dietary fiber
• 3.2 milligrams manganese (161 percent DV)
• 171 milligrams magnesium (43 percent DV)
• 21.7 micrograms selenium (31 percent DV)
• 284 milligrams phosphorus (28 percent DV)
• 3.8 milligrams niacin (19 percent DV)
• 0.4 milligrams vitamin B6 (18 percent DV)
• 3 milligrams iron (16 percent DV)
• 2 milligrams zinc (14 percent DV)
• 0.3 milligrams copper (14 percent DV)
• 0.1 milligrams thiamine (10 percent DV)
• 0.2 milligrams riboflavin (10 percent DV)
• 331 milligrams potassium (9 percent DV)
• 22 micrograms folate (6 percent DV)
• 0.6 milligrams pantothenic acid (6 percent DV)

Health Benefits

1. Great Source of Fiber

Did you know that fiber intake for U.S. children and adults is generally less than half of the recommended levels? Well, just a quarter-cup of wheat brain contains six grams of dietary fiber. It’s so important to eat a high-fiber diet because as foods rich in fiber pass through your digestive system, unabsorbed by digestive enzymes, they take fat and cholesterol particles, waste and toxins with them.

Due to its fiber content, wheat bran helps improve the health of your gut, promotes detoxification and normal digestion, and boosts your heart health. A meta-analysis published in Nutrients, for instance, found that there’s an inverse association between dietary fiber intake and risk of metabolic syndrome. Metabolic syndrome is a cluster of symptoms that increase your risk for a number of chronic diseases, including type 2 diabetes and cardiovascular disease.

2. Acts as a Prebiotic

Wheat bran supports your gut health by acting as a prebiotic. Prebiotics pass through the gastrointestinal tract and remain undigested because the human body isn’t able to break them down. They end up reaching the colon, where they are fermented by the gut’s microflora. Eating prebiotic foods, like wheat bran, helps create positive changes in the digestive tract and body organs. They do this by becoming nutrient sources, or fuel, for the beneficial bacteria in the gut.

Beyond benefiting your digestive health, research published in Current Developments in Nutrition shows that consuming prebiotic foods also improves immune system defense, decreases allergy risk and increases calcium absorption.

3. Aids Digestion

There’s plenty of research indicating that eating foods high in fiber benefits a number of gastrointestinal disorders, including constipation, hemorrhoids and diverticulitis. Adding wheat bran to your meals can help to reduce issues like stomach bloating and discomfort too, as it promotes regularity and increases the healthy bacteria in your gut.

4. Supports Weight Loss or Maintenance

Eating wheat bran, and other foods high in fiber, leaves you feeling full and satisfied. This helps support maintaining a healthy weight. Adding wheat bran to your morning smoothie, hot cereal or yogurt can leave you feeling satiated and energetic for several hours.

A review conducted at the University of Minnesota’s Department of Food Science and Nutrition indicates that “increasing consumption of dietary fiber across the life cycle is a critical step in stemming the epidemic of obesity found in developed countries.” Researchers also concluded that the addition of functional fiber in weight-loss diets should be considered as a tool to improve success.

5. Rich in Manganese (and Other Important Nutrients)

A half-cup of wheat bran contains well over 100 percent of your daily recommended value for manganese, an essential nutrient that plays a role in many of the body’s chemical processes. We need to consume foods rich in manganese regularly for proper nutrient absorption, bone development, digestion and immune-system defenses.

According to research published in Frontiers in Bioscience, manganese plays critically important roles in development, reproduction, antioxidant defense, energy production and the regulation of neuronal activities.

Risks and Side Effects

If you are following a gluten-free diet, then you want to avoid wheat bran, as it comes directly from the wheat kernel. If you’re gluten-free because you have difficulty tolerating this type of protein, then you may experience adverse side effects if you do consume wheat bran. People with celiac disease, for example, may experience digestive symptoms, such as diarrhea and stomach pain, after consuming foods containing gluten.

For some people, eating certain grains, including wheat bran and other foods made from wheat, can cause digestive issues like bloating, abdominal pain, gassiness and belching. This is due to the fructans, a type of carbohydrate, that are found in certain grains.

Another major wheat bran side effect is caused by its phytic acid content. Phytic acid is known as a mineral blocker or enzyme inhibitor. It binds to minerals, so when we eat wheat foods, the vitamins that are present are bound up in phytic acid and can’t be digested properly. That’s exactly why sprouted grain bread is so beneficial — it kills the phytic acid. That said, if you stick to smaller portions of wheat bran regularly, like one to two tablespoons added to meals for the additional fiber content, the phytic acid shouldn’t interfere with your nutrient intake.

How to Use and Eat It

Wheat bran can be added to a number of goods and recipes, including baked goods, hot and cold cereals, smoothies, salads, and casseroles. You’ll find that it adds a sweet, nutty flavor to your recipes. Here are a few ways to include this fibrous food in your diet:

• Use 1–2 tablespoons as a topping in this Coconut Yogurt Chia Seed Smoothie bowl.
• Add it to baked goods recipes, like muffins, breads and rolls.
• Add about 2 tablespoons to any smoothie, like this Gut-Healing Smoothie recipe.
• Mix it into any casserole, like this Chicken and Rice Casserole recipe.
• Mix it into these Chocolate Chip Oatmeal Cookies or any cookie recipe.

Adding wheat bran to your child’s breakfast is also a great way to increase his or her daily fiber intake and boost gut health. For children, add about one tablespoon to their oatmeal bowls, yogurt parfait or smoothie.

Wondering where to buy wheat bran? You can find it easily at your local grocery store or health food store. If you’re having trouble finding a brand you trust, it’s also available online.

Recipes

There’s no shortage of wheat bran recipes out there, but you’ll want to do a little research and go for a recipe that includes the healthiest ingredients possible. Skip the recipes with refined sugar and flour if you are looking to take advantage of this high-fiber food’s health benefits. Here are some suggestions to get you going:

• Wheat Bran Muffins
• Bob’s High-Fiber Bran Muffins
• Oat, Maple and Nut Granola

Final Thoughts

• Wheat bran is the outer layer of the wheat kernel, which has a hard exterior that’s separated from the endosperm and germ during the milling process.
• Wheat bran nutrition is quite impressive. It’s jam-packed with fiber and micronutrients like manganese, magnesium, selenium and phosphorus.
• Which bran in best? Between oat bran and wheat bran, it’s a toss-up. Both brans are nutrient-rich and provide beneficial fiber, but the latter is better for improving regularity, while oat bran helps to remove cholesterol from the body.
• How do you eat wheat bran? You can find it as small flakes or in powdered form. The best way to eat bran is adding it to your everyday recipes, like yogurt parfait, hot or cold cereal, salads, soups, casseroles, and smoothies.
• Some potential wheat bran side effects come from its gluten and phytic acid content. If you don’t have a sensitivity to gluten and eat bran in appropriate amounts, about one to two tablespoons a day, you should notice the benefits of its high fiber content.

The post Wheat Bran Nutrition: Add It or Avoid It? appeared first on Dr. Axe.

There’s oat bran, oat groat, oatmeal, rolled oats — yes, it can get a little confusing to understand the difference between these many terms. But the most common question may be which type of oat is healthiest? Does the way an oat groat is split, steamed or rolled impact its health benefits?

Research shows that the consumption of oats, oatmeal and oat bran provides a number of benefits, including their ability to reduce cholesterol levels, inflammation of arteries and the occurrence of coronary heart disease.

Perhaps oat bran’s biggest attribute is its soluble fiber content. This allows for its ability to benefit your digestion, heart health, weight management and cholesterol levels. Plus, the outer layer of the oat seed is also a good source of plant-based protein and micronutrients.

It’s safe to say that oat bran can be considered a healthy food that can work to benefit your health.

What Is Oat Bran?

Oat bran is the outer layer of the oat groat, or seed. To make oat bran, the outer shell of the whole oat groat is removed and separated from the endosperm during the processing phase. The layers of the oat groat are often separated in order to make the grain easier to cook.

Oats come from the Avena sativa plant, which is grown for its seeds. Oatmeal, rolled oats and most other foods made from oats contain bran, but you can also purchase oat bran separately and add it to meals to increase the fiber, protein and micronutrient content.

Is oat bran gluten-free? Technically, oats are gluten free and don’t naturally contain the gluten protein, unlike wheat, barley and rye. However, if you have a gluten intolerance, opt for an oat bran product that’s labeled as organic and gluten-free to be sure that it hasn’t been contaminated with gluten during the manufacturing process.

Nutrition Facts

Oat bran is high in antioxidants, including polyphenols that work to fight off harmful free radicals and prevent damage to our cells, thereby reducing the risk of chronic disease. It’s rich in fiber and protein, plus it contains important micronutrients, including phosphorus, selenium, thiamin and magnesium.

Oat bran also contains beta glucan, which is a type of soluble fiber that’s found in oats and barley. Beta glucans are used to improve a number of health conditions, including diabetes, high cholesterol, skin conditions and weak immune function.

One major reason why oat bran is healthy to eat is because of its beta glucan content. In fact, research published in the Journal of Nutrition and Metabolism found that beta glucan is associated with a reduced risk of metabolic syndrome because of the way it interacts with the gastrointestinal tract.

One cup (approximately 219 grams) of cooked oat bran contains about:

• 88 calories
• 25 grams carbohydrates
• 2 grams fat
• 7 grams protein
• 5.7 grams fiber
• 2 milligrams manganese (106 percent DV)
• 261 milligrams phosphorus (26 percent DV)
• 16.9 micrograms selenium (24 percent DV)
• 0.4 milligrams thiamin (23 percent DV)
• 87.6 milligrams magnesium (22 percent DV)
• 1.9 milligrams iron (11 percent DV)
• 1.2 milligrams zinc (8 percent DV)
• 0.1 milligrams copper (7 percent DV)
• 201 milligrams potassium (6 percent DV)
• 0.5 milligrams pantothenic acid (5 percent DV)
• 0.1 milligrams riboflavin (4 percent DV)

Oat Bran vs. Rolled Oats

Oat bran is just the outer shell of the oat, while rolled oats are the entire grain. Rolled oats are oat groats that have been steamed to make them soft and then pressed between rollers. Rolled oats are commonly chosen over steel-cut oats (which is when the groat is simply split into pieces) because they absorb water more easily and cook faster.

Compared to rolled oats, oat bran contains more fiber per serving. If you looking to increase your fiber consumption and improve your digestion, then add oat bran to probiotic yogurt or healthy baked goods.

Oat Bran vs. Wheat Bran

Oat and wheat bran are both the outer layers of the groat, or kernel. They both serve as good sources of micronutrients, including B vitamins, magnesium and iron. And while they are both high in fiber, wheat bran provides more insoluble fiber, which cannot be digested by the body and therefore helps to promote regularity.

Oat Bran vs. Oatmeal

Just like rolled oats, oatmeal is steamed, softened and pressed oat groats that are easily cooked and consumed. With oat bran, you get more fiber, protein and micronutrients per serving. That said, oatmeal nutrition also helps reduce cholesterol, improve digestion and boost energy levels.

Health Benefits

1. Helps Lower Cholesterol

Oat bran has cholesterol-lowering properties because of its high fiber content. One study published in the European Journal of Clinical Nutrition found that when adults added 102 grams of oat bran per day to their diets for a two-week period, total cholesterol levels decreased by 14 percent compared to 4 percent among the control group. Also, fecal volume was greater among those consuming oat bran, and energy excretion was increased by 37 percent.

Research shows that consuming oats is associated with a reduced risk of cardiovascular disease and type 2 diabetes. When researchers conducted a systematic literature review including 64 studies, they found that consuming oats or oat bran was able to reduce total cholesterol and LDL cholesterol.

2. Provides Plant-Based Protein

One cup of cooked oat bran contains about seven grams of plant-based protein. We need protein foods to keep our bodies going. They are used to develop, grow and maintain just about every part of the human body, and because they are constantly breaking down, they need to be replaced throughout the day.

For people on a vegetarian or vegan diet, it’s important to eat a range of protein foods in order to ensure that you get the essential amino acids, which play an important role in body functions.

3. Aids Digestion

There’s almost six grams of dietary fiber in one cup of cooked oat bran. This allows it to support digestion and relieve issues like constipation. Oat bran is a source of both insoluble and soluble fiber. That means it works to absorb water in the digestive tract, softening your stool and allowing it to pass through your GI tract easily.

When seniors in a nursing home received oat bran for 12 weeks mixed with their daily common diet, researchers found that laxatives were successfully discontinued by 59 percent of those in the group. Oat bran consumption also increased the seniors’ well-being in the nursing home.

4. Supports Heart Health

A meta-analysis of randomized, controlled trials published in the Journal of Hypertension suggests that higher consumption of beta glucan, the fiber found in oat bran, is associated with lower systolic blood pressure and diastolic blood pressure.

Researchers concluded that the review results are consistent with the recommendation to increase the consumption of high-fiber foods, especially those high in beta glucans.

5. Aids Weight Loss

Eating a high-fiber diet has been shown to increase satiety and aid weight loss or weight maintenance. Soluble fiber, which is found in oats, slows the process of food emptying from your stomach, thereby making you feel full for a longer period of time.

Research shows that the beta glucan in oat bran has a positive effect on satiety. Because beta glucan is a viscous soluble fiber, it forms a gel-like substance in the GI tract and slows down digestion. This allows you to feel satisfied for a longer period of time, so you may be less likely to reach for extra snacks in between meals.

6. Helps Regulate Blood Sugar

Because oat bran in high in soluble fiber, it may help to control blood sugar levels. It dos this by slowing the digestion and absorption of carbohydrates that impact blood sugar levels.

Studies show that consuming oat bran is beneficial to people with type 2 diabetes because it works to reduce blood sugar levels and blood sugar spikes after eating carb-heavy meals. One pilot study published in Nutrients found that with each gram of oat beta glucan (the type of fiber found in oat bran), blood glucose was reduced by 4.35 percent. Participants consumed oat bran mixed in water before meals containing white bread to measure their glycemic responses.

How to Use (Plus Recipes)

Oat bran is available in many health food stores and online. It typically comes ground, and it can be cooked on the stove, in the microwave or in a slow cooker.

To make oat bran cereal on the stovetop, you usually allow about two cups of boiling water and a pinch of salt to boil, then add in about two-thirds a cup of oat bran and reduce heat so that it simmers for three minutes or so. This will leave you with a smooth and creamy consistency, similar to oatmeal. Adding toppings like honey, cinnamon or maple syrup can make the taste even more satisfying.

You can also prepare oat bran cookies, muffins, pancakes, breads and other baked goods by combining it with whole wheat or gluten-free flour. And you can add it to smoothies and yogurt bowls.

Here are some healthy recipes that include oat bran:

• Bran Flax Muffins
• Berry Peachy Hemp Smoothie (which is made with hemp protein powder too)
• Chocolate Chip Oatmeal Cookie Recipe (use equal parts bran instead of rolled oats)

Risks and Side Effects

Consuming oat bran is considered safe for most people, including women who are pregnant or nursing. For people with a gluten sensitivity, be sure to buy organic products that indicate it’s gluten-free.

If your body isn’t used to consuming a lot of fiber, begin to incorporate oat bran into your diet slowly. If you increase your intake of soluble fiber too quickly, it may cause gassiness, diarrhea, bloating and stomach pain. It’s also helpful to consume oat bran along with a glass of water.

Final Thoughts

• Oat bran is the outer layer of the oat groat, which is removed during the processing phase and sold separately as a fibrous food.
• The health benefits of oat bran come from its soluble fiber content. It helps naturally reduce cholesterol levels, aid weight loss, reduce blood sugar levels and boost heart health.
• When buying oat bran, opt for a high-quality, organic and gluten-free product to ensure that it’s not contaminated with gluten during the manufacturing process. You can find this fibrous food at health food stores and online.
• It’s easy to add bran to your diet by eating it alone as hot cereal or using it in healthy baked goods recipes. You can also add it to smoothies or yogurt bowls.

Read Next: Oat Flour: The Gluten-Free Flour that Promotes a Healthy Heart

The post Top 6 Health Benefits Oat Bran Nutrition (+ How to Use It) appeared first on Dr. Axe.

When you think of malt, malted milk balls, milkshakes or other sweet treats may be the first things that come to mind. However, malt is actually incredibly versatile and can be found in a variety of different products, including vinegar, beer, cereals and more. And although it has been traditionally used as a sweetener and flavor-enhancer, some research has found that swapping the sugar for malt extract could add a pop of extra nutrients to your diet and may be associated with several health benefits, including improvements in mood, heart health and digestion.

So what are the benefits of malt? Should you start switching out the table sugar for this sugar substitute instead? Here’s what you need to know.

What Is Malt?

What exactly is malt?

It is a type of cereal grain, such as barley, that has undergone a drying process known as malting. The cereal grain is first soaked in water to sprout and then dried with hot air to stop germination. This process causes the grain to develop certain enzymes that are required to break starches into shorter chains of sugars. Other enzymes produced during this process help break the proteins in the grain into smaller amino acids that can be used by the yeast.

What is the flavor of malt?

Malted grains have a sweet flavor that is often also described as rich, nutty and caramel-like. This makes them a suitable choice as an ingredient for many different foods and products.

What is malt liquor? What is a malt beverage?

Malted grains are considered essential for the process of brewing beer, a type of malt beverage, as well as single malt scotch or single malt whisky, a malt drink that is the product of a single distillery.

What is malt in a milkshake?

Malt barley is also combined with milk powder, flour, salt and sugar to make malt powder. What is malt powder? It’s a key ingredient in the malt shake, or malted milkshake.

What is malt vinegar? What is malted milk?

It can also be used to add a distinct flavor and aroma to malt vinegar, malted milk and cereals as well.

Types

Malt can be broken down into several different categories. For starters, it can be classified as either “diastatic” or “nondiastatic.” Diastatic means it contains active enzymes. Nondiastatic means that the active enzymes have been deactivated with heat during processing.

It is also typically divided into two separate categories by brewers, including specialty malts and base malts. Base malts provide fermentable sugars. This means they already contain food for the yeast. These malts need to be mashed during brewing, which helps break down the complex sugars into smaller units that can be consumed by the yeast. Meanwhile, specialty malts are used to bring a unique taste, aroma or viscosity to beers and are treated with heat, which helps break down the complex carbs into simple sugars without the need for mashing.

Health Benefits

1. Contains Several Nutrients

Some research shows that malted grains can be a great source of several important nutrients. In fact, according to dietitian Jillian Greaves, MPH, RD, LDN, “malt extract is an abundant source of vitamins, minerals, amino acids, dietary silicon (supports bone health), B-complex vitamins and micro minerals.” A study published in the Journal of Food Science and Technology also found that the process of malting was effective at improving the nutritional quality of pearl millet, resulting in an increase in protein and fiber content, plus a reduction in total fat.

2. Supports Digestive Health

In addition to its impressive nutrient profile, several studies have found that malt benefits digestive health as well. Greaves says that “studies show malt extract facilitates the growth of probiotic cultures that can enhance digestive health by supporting the good bacteria that lines the gut.” This beneficial form of bacteria plays a central role in nearly every aspect of health and disease, with research showing that the health of your gut microbiome can influence immune function, nutrient absorption, cholesterol levels and more.

3. May Help Promote Healthy Cholesterol Levels

Although more research is needed to evaluate the effects in humans, some studies suggest that malt benefits heart health by helping reduce cholesterol levels. For instance, one animal model out of South Australia found that feeding rats malted barley helped lower levels of bad LDL and VLDL cholesterol to a greater extent than wheat bran. Other studies have found that certain compounds found in barley can be effective at lowering cholesterol levels and decreasing belly fat, body mass index and waist circumference. However, additional studies should be conducted to determine whether these findings also apply to malted barley.

4. Boosts Mood

One of the most impressive malt benefits is its positive effect on mood and mental health thanks to the presence of hordenine, a compound found in barley that has been well-studied for its mood-boosting effects. A 2017 study in Scientific Reports took a closer look at the properties of this naturally occurring compound and concluded that hordenine may be responsible for the mood-elevating effects associated with beer, largely due to its ability to activate a specific dopamine receptor in the brain.

5. Enhances Digestibility

Studies show that the process of malting may help increase the digestibility of cereal grains by reducing the content of antinutrients. Antinutrients are compounds that reduce the body’s ability to digest and absorb certain nutrients. One study published in the Journal of Food Research noted that treating sorghum and pearl millet with a combination of malting and fermentation significantly improved the digestibility of protein. It also reduced levels of tannins and phytates, two types of antinutrients that can interfere with nutrient absorption.

Where to Buy, Plus Popular Uses (Healthy and Unhealthy)

Malt extract and barley malt syrup are popular ingredients that can be purchased at specialty stores, home brewing supply shops and online retailers.

It is used in a variety of different products, including:

• Malt beer
• Malt-O-Meal cereal
• Malted milkshakes
• Malt vinegar
• Malt powder
• Malt chocolate
• Malt balls

According to Greaves, it “can be consumed as a natural sweetener, or as an ingredient in beverages and baked goods… Malt can be used in further applications, including confectionery, beverage, nut butter, bars, artisan bread, cereal, crackers and many other categories.”

Keep in mind, however, that this doesn’t mean that all of these foods are healthy or deserve a regular spot in your weekly meal rotation. In fact, malt is actually classified as an added sugar. This means it can be harmful in high amounts and can increase the risk of chronic conditions like obesity, diabetes and heart disease if consumed in excess.

Therefore, it’s best to enjoy your favorite it in moderation and stick to healthier options to maximize the potential benefits. Cereals made from malted barley, for example, are a better choice than malted milkshakes or balls, which tend to be much higher in calories and added sugar due to the other ingredients that they may contain.

Risks and Side Effects

Despite the many potential benefits, it’s important to keep in mind that malt is still considered an added sugar, which can be harmful if consumed in high amounts. There’s also limited research on how it may impact blood sugar levels. However, maltose, the main type of sugar found in malt syrup, is broken down into glucose in the body, and some research suggests that malt may have a similar effect on blood sugar levels as regular sugar.

Malted grains do contain several important nutrients, including vitamins, minerals and amino acids, which may make malt a good alternative to regular table sugar for sweetening certain recipes. For those with diabetes, though, you may want to consider swapping other natural sweeteners into your favorite dishes and desserts, such as stevia, to support blood sugar control.

Additionally, most commercial forms are typically made from barley, which means that they contain gluten. For those with celiac disease or a sensitivity to gluten, it’s best to steer clear of products that contain it, including malt syrup, extract and flavoring. Some who are allergic to wheat may also not be able to tolerate barley, so be sure to exercise caution if that’s the case.

Final Thoughts

• Malt is a type of cereal grain that has undergone a process called malting, which involves soaking the grain in water to help it sprout and then drying it with hot air to stop germination.
• It can be found in many different products, including beer, vinegar, powder, cereal and certain types of desserts.
• In addition to supplying several important nutrients, other potential benefits include improved digestibility, better digestive health, enhanced mood and reduced cholesterol levels.
• However, it is still considered an added sugar, which can contribute to weight gain and chronic disease development when consumed in excess. Maltose, the main sugar found in it, is also broken down into glucose, suggesting that it may also have a similar impact on blood sugar levels as regular sugar.
• Therefore, it’s best to enjoy it in moderation, alongside a diet rich in nutritious foods like fruits, veggies, protein foods and healthy fats.

Read Next: Improve Your Waistline & Heart Health with Rye Flour

The post What Is Malt? (Healthy Sweetener or Another Sugar Trap?) appeared first on Dr. Axe.

What is black rice? Despite being less popular than brown rice or wild rice, black rice, also known as “forbidden rice” or “emperor’s rice,” is an ancient grain that has even more impressive health benefits than many other rice varieties.

Not only is it the type of rice that is richest in powerful, disease-fighting antioxidants, but it also contains dietary fiber, anti-inflammatory properties, and has the ability to help stop the development of diabetes, cancer, heart disease and even weight gain.

Black rice has been eaten in regions of Asia for thousands of years. In fact, for centuries it was reserved for only Chinese royalty.

Today this type of rice is picking up in popularity and popping up in more health food stores across the U.S., Australia and Europe, as people discover the numerous health benefits that this whole grain rice has to offer.

What Is Black Rice? (Aka, Forbidden Rice)

“Forbidden rice” is another name for black rice, which is a medium-grain, non-glutinous heirloom rice. It has a dark purplish-black color with a nutty, slightly sweet flavor. Is black rice really rice? As odd as it may look if you’ve never seen it before, it is certainly a type of rice.

Forbidden rice includes a range of rice types that all belong to the species Oryza sativa, some of which are glutinous rice. Thai black rice, for example — also called black sticky rice or black glutinous rice — has a sticky texture and is often used in desserts in Thai cuisine.

Glutinous or sticky rices have higher amounts of amylopectin, which makes them very sticky when cooked. Black Japonica rice is a mix of Asian black short-grain rice and a medium-grain mahogany rice grown together in the same field.

Is black rice a superfood? It is often considered a superfood because of its high nutritional content, in addition to the fact that it’s naturally high in anthocyanins, which are the antioxidant pigments that give the rice its unique coloring. In Traditional Chinese Medicine, it’s even considered a blood tonic.

Can you eat black rice on keto? Unfortunately, rices of all kinds are typically a “no” on the ketogenic diet. The good news? Black forbidden rice is an option for those following a gluten-free diet.

Black Rice Nutrition

Black rice calories are not very high. One serving of black or forbidden rice contains only around 160 calories but offers a very high amount of flavonoid phytonutrients. It’s also a good source of important fiber, substantial mineral content and even a good source of plant-based protein. In addition, just the outside hull of the grain has one of the highest levels of anthocyanin antioxidants of any food.

How healthy is black rice? A 1/4 cup serving of steamed organic black rice contains approximately :

• 156 calories
• 32 grams carbohydrates
• 4 grams protein
• 1.5 grams fat
• 2.3 grams fiber
• 0.7 milligram iron (4 percent DV)

7 Top Health Benefits

1. Full of Antioxidants

Is black rice a good carb? It’s certainly a more nutritious source of carbohydrates. The bran hull of black rice, which is the outermost layer of the rice grain, contains one of the highest levels of the antioxidant anthocyanin found in any known food.

Black rice has a deep black purplish color, which is an indication of its high antioxidant properties, similarly to how deeply-colored antioxidant berries like blueberries, raspberries, and cranberries appear. Sources show that the anthocyanin content of black rice is higher than any other grain, including brown rice, red rice, red quinoa or other colored whole grain varieties. It even has more anthocyanins than blueberries.

Anthocyanin has the ability to help prevent a myriad of common but serious illnesses, according to numerous studies that have looked at the benefits of this antioxidant.

Scientific research correlates anthocyanin antioxidants with: helping prevent cardiovascular disease, protecting against cancer that can be caused by free radical damage, improving brain function, reducing inflammation and more.

Additionally, it also contains the important antioxidant, vitamin E, which is useful in maintaining eye, skin, and immune health in addition to other important functions.

2. Protects Heart Health

Research studies have shown that black rice decreases dangerous atherosclerotic plaque formation in the arteries. This is very important for keeping arteries clear and preventing heart attacks and stroke.

Epidemiological studies also demonstrate that anthocyanins consumed in the diet have a preventative effect on the development of cardiovascular disease. The anthocyanins in black rice can help maintain healthy cholesterol levels by reducing total cholesterol, as well as LDL “bad” cholesterol.

3. Can Help Detoxify the Body

Studies have demonstrated that consuming black rice can help detox the body and cleanse the liver of harmful toxic buildup thanks to the rice’s high antioxidant content. In a recent animal study, the antioxidant statuses of blood, the liver and one of the main arteries, the aorta, were evaluated in rabbits that were either fed refined white rice or black rice.

Results showed that the rabbits fed black rice experienced less oxidative stress (also called free radical damage), contained more antioxidants in their blood, experienced detoxification in the liver and also had reduced plaque buildup in the arteries.

The phytonutrients found in black rice help the body reduce inflammation and cleanse the body of harmful substances that can contribute to a wide range of conditions.

4. Improves Digestive and Metabolic Health

Black rice contains an impressive amount of fiber per serving. The fiber in black rice helps prevent constipation, bloating and other unwanted digestive symptoms. Fiber binds to waste and toxins within the digestive tract, helping pull them out and contribute to regular bowel function. Black rice can also help prevent or improve cases of diarrhea, since fiber adds bulk to your stool.

The dietary fiber found in black rice can also importantly help you feel full after eating and stay satisfied for a longer period of time between meals, potentially aiding in weight loss. Clinical research published in 2014 demonstrates how a diet high in dietary fiber from whole grain rice varieties has positive effects on metabolic parameters, including insulin resistance, which affect weight.

5. Naturally Gluten-Free Grain

Like other rice varieties, black rice is naturally gluten-free grain. Many people today are sensitive to gluten, whether they are aware of it or not, but still test negative for Celiac disease.

After eating something with gluten in it, those with a gluten sensitivity suffer many of the same symptoms as those with Celiac disease (a confirmed allergy to gluten), including bloating, constipation, diarrhea, nutrient deficiencies and an increased risk for developing leaky gut syndrome.

Consuming forbidden rice in place of not only refined grains and processed flour products, but also all wheat, barley and rye-containing foods, can help to eliminate digestive problems associated with eating gluten for many people.

6. Helps Slow Down Absorption of Sugar in the Blood

Studies have shown that when it comes to the risk of developing diabetes and even obesity, consuming whole grains is much more beneficial and preventative than consuming refined carbohydrates.

Compared to eating processed carbohydrates that are stripped of their fiber, antioxidants and other nutrients that help slow down the absorption of sugar in the bloodstream, black rice is a much healthier option. Black rice contains the entire bran of the grain where the fiber is stored, and fiber is able to help glucose (sugar) from the grain to be absorbed by the body over a longer period of time.

When researchers examined white and brown rice consumption in relation to type 2 diabetes risk, they found that white rice was more likely to contribute to insulin resistance and diabetes risk.

The substitution of whole grains, including brown or black rice, in place of white rice, white bread, pasta and sweetened cereals may lower the risk of type 2 diabetes and other complications, in addition to keeping your weight in check and your energy levels balanced.

7. Better at Preventing Obesity than Refined Grains

It is very important for those with prediabetes, diabetes, or other forms of metabolic syndrome and insulin resistance to consume 100 percent whole grains, as opposed to processed “white” types that lack fiber.

The same can be said for those who struggle with losing weight, since the fiber and nutrients in whole grain rice help shut off hunger signals and prevent overeating. Research shows that whole grain rice varieties can help prevent insulin resistance that is related to an increased risk for obesity.

History and Uses in Traditional Medicine

Why is black rice called forbidden rice? This nickname goes back thousands of years ago to Ancient China when a group of Chinese noblemen gathered up all of the black rice grains and withheld them from public consumption. This turned black rice into a delicacy for only the wealthy and royals of Ancient China. The commoners could no longer eat or grow this forbidden black rice.

Forbidden rice was actually only first introduced to the U.S. in the 1990s, although it’s been enjoyed in other parts of the world for much longer. Today it is no longer forbidden but still is grown in relatively small amounts, especially compared to other types of widely available rice varieties.

As you probably know, all rice varieties are substantial and important crops in the diets of nearly every Asian population and have been for thousands of years. In Traditional Chinese Medicine, forbidden rice has been known for being good for the kidneys, stomach and liver since ancient times.

Forbidden rice contains anthocyanins, and foods that contain these potent antioxidants have long been used in traditional medicine for their health benefits. According to one scientific article:

Anthocyanin-rich mixtures and extracts (though not purified compounds) have been used historically to treat conditions as diverse as hypertension, pyrexia, liver disorders, dysentery and diarrhea, urinary problems including kidney stones and urinary tract infections, and the common cold. They have even been purported to yield improvements to vision and blood circulation.

Black Rice vs. Wild Rice vs. Brown Rice

Cultivated rice, which includes black and brown varieties, are all said to originate from the genus Oryza over 10,000 years ago. Wild rice is in fact wild, typically growing in shallow water in small lakes or slow-flowing streams.

But it’s actually not rice! Wild rice is technically a grain from a reed-like aquatic plant (Zizania palustris), which is not related to rice.

Black and brown rice have a similar consistency and nutty flavor. Wild rice also has a nutty taste, but it has a chewy outer layer and the grain on the inside has a somewhat vegetal flavor.

Is black rice better than brown rice? Is it healthier than wild rice? If you’re wondering how black rice nutrition compares to other rice varieties, here’s how the different types of rice differ in terms of nutrient content when we compare a 1/4 cup cooked serving:

• Black rice:
  • 4 grams protein
  • 32 grams carbohydrates
  • 2.3 grams fiber
  • 0.8 gram sugars
  • 0.7 milligram iron
  • Highest amount of antioxidants of any rice variety
• Wild rice:
  • 1.6 grams protein
  • 9 grams carbohydrates
  • 0.7 gram fiber
  • 0.3 gram sugars
  • 1 milligram calcium
  • 0.3 milligram iron
• Brown rice:
  • 1.9 grams protein
  • 19.5 grams carbohydrates
  • 1.1 grams fiber
  • 0 grams sugars
  • 11 grams calcium
  • 0.4 milligram iron

You can see that black rice contains the highest amount of antioxidants, protein and dietary fiber. It’s also the best source of iron of the three, which can be hard to get for plant-based eaters who rely on grains and legumes for protein.

When comparing black rice vs. brown rice, they both contain vitamin E, but black rice has a higher amount. All three options have almost no sugar per quarter cup serving, but wild rice and brown rice have less carbs than black rice.

What about black rice vs. quinoa? Both are carbs that contain impressive amounts of protein, fiber and other nutrients. Quinoa is a pseudocereal, a seed that is prepared and eaten like a grain. It has a more neutral flavor than forbidden rice. Both can be used very similarly in recipes with quinoa taking less time to cook than forbidden rice.

Where to Find and How to Cook

The popularity of black rice and knowledge about its numerous health benefits are growing in Western nations, including in the U.S., but it still remains much less popular than the less healthy white rice and even similar brown rice.

If you’re wondering where to buy black rice, you can likely find it in most health food stores and large gourmet food markets, in addition to Asian supermarkets. Some more mainstream grocery stores are even starting to carry it these days. The hope is that as more people learn about black rice benefits and demand it, it becomes more widely available at larger chain supermarkets and restaurants.

Since the health benefits of black rice are in the bran of the rice, you always want to purchase 100 percent whole grain black rice. You can be sure you get the correct type by checking the ingredient label and looking for the words “whole black rice” as the first, and ideally the only, ingredient on the list.

Forbidden comes from the same plant family as other colored rices and includes several varieties, such as Indonesian black rice and Thai jasmine black rice. The different types of forbidden rice contain very similar health benefits and all have a mild, nutty taste that is similar to the taste of more familiar brown rice.

Because it is unrefined and denser than white rice, cooking forbidden rice takes longer. For best results, soak the rice for at least one hour before cooking it and preferably for several hours. If you can plan ahead of time and soak your rice, you will cut down on the amount of cooking time required and also make the nutrients in the rice more absorbable.

After soaking your rice, rinse the rice clean and then place it on the stove with two cups of water for every one cup of rice. Boil the rice for at least one half  hour if you did soak the rice or for one hour if you didn’t.

Check the texture of the rice after this time to see if it is chewy and cooked through. If not, keep boiling until it reaches the texture you’re looking for.

Recipes

Not sure what to do with black rice? It makes a delicious side dish all on its own with some salt and pepper, but you can also add it stir-fries, soups and stews, or sprinkle it on top of a salad. Add cooked black rice to homemade veggie burgers, in burritos instead of white rice, or served with fresh roasted vegetables and your favorite source of protein.

Some people even chose to grind the dry rice kernels in a coffee grinder or food processor and then use the ground rice to bake with, coat fish with or just to sprinkle over other foods for an extra antioxidant boost.

Forbidden rice is a part of many traditional Chinese desserts and snacks, such as dessert porridge, black rice cakes or breads, noodles, and more. As you can see, there are plenty of options for adding some to your diet.

Another interesting application for forbidden rice is to use it as a natural food-coloring agent. Currently some small manufacturers add it either ground or in extract form to beverages and foods in order to avoid using artificial dyes and ingredients that can be harmful in numerous ways.

Try using black rice in place of brown rice in these healthy black rice recipes:

The post Black Rice Nutrition: What You Need to Know About ‘Forbidden Rice’ appeared first on Dr. Axe.

Teff may not be as well-known as other gluten-free grains such as quinoa or buckwheat, but it rivals even the most popular varieties in terms of taste, texture and health benefits. Not only does it provide an impressive set of nutrients, but it’s also been associated with a wide range of benefits, including improved circulation, enhanced weight loss, better bone health and more.

Is teff high in protein? And how can it impact your health? Here’s what you need to know about this super grain and why you should consider bringing it into your kitchen.

What Is Teff?

Teff, also known by its scientific name, Eragrostis tef, is a small, gluten-free grain with a long list of health benefits. It’s a species of lovegrass, native to Ethiopia, where it’s an important grain and used to make injera or keyta. Teff is also used in India, Australia and the United States, where it’s raised in states like Idaho and Kansas.

Between 8,000 and 5,000 B.C., the people of the Ethiopian highlands were among the first to domesticate plants and animals for food. The teff plant was one of the earliest plants to be domesticated. In fact, teff grass is believed to originate in Ethiopia and Eritrea between 4,000 B.C. and 1,000 B.C.

The grain is gaining popularity in the U.S. because it’s a gluten-free option that boasts a number of health benefits. In particular, it’s known to naturally balance hormone levels, boost immunity, stimulate digestion, strengthen bones, promote cardiovascular health and even aid weight loss.

Related: Fonio: The Ancient Super Grain & How It Compares to Quinoa

Nutrition Facts

• 255 calories
• 1.6 grams fat
• 20 milligrams sodium
• 50 grams carbohydrates
• 7 grams dietary fiber
• 10 grams protein
• 0.46 milligrams thiamine (31 percent DV)
• 0.24 milligrams vitamin B6 (12 percent DV)
• 2.3 milligrams niacin (11 percent DV)
• 0.08 milligrams riboflavin/vitamin B2 (5 percent DV)
• 7.2 milligrams manganese (360 percent DV)
• 126 milligrams magnesium (32 percent DV)
• 302 milligrams phosphorus (30 percent DV)
•  5.17 milligrams iron (29 percent DV)
• 0.5 milligrams copper (28 percent DV)
• 2.8 percent zinc (19 percent DV)
• 123 milligrams calcium (12 percent DV)
• 269 milligrams potassium (6 percent DV)
• 20 milligrams sodium (1 percent DV)

Health Benefits

1. Aids Circulation

The iron in teff increases oxygenation to important organs and areas of the body. Iron is needed to produce hemoglobin, a type of protein found in red blood cells that carries oxygen from your lungs and transports it throughout your body to your cells.

Did you know that iron deficiency is the single most prevalent nutritional deficiency worldwide? In fact, it accounts for anemia in five percent of American women and two percent of American men. Anemia occurs when the body is unable to get enough oxygen to the cells and tissues; as a result, the body feels weak and fatigued.

A 2008 study conducted at Virginia Tech states that iron deficiency anemia can result in a wide variety of adverse outcomes, including diminished work or exercise capacity, impaired thermoregulation, immune dysfunction, GI disturbances and neurocognitive impairment. Fortunately, due to its iron content, teff can help treat and prevent anemia symptoms.

2. Promotes Weight Loss

Copper provides the body with energy and helps heal the muscles, joints and tissue. As a result, teff, which contains 28 percent of our daily value of copper in just one cup, promotes weight loss and increased energy.

Adenosine tri-phosphate (or ATP) is the body’s energy currency; the food that we eat is utilized as fuel, and this fuel is converted into ATP. ATP is created in the mitochondria of cells, and copper is needed for this production to properly take place. Copper acts as a catalyst in the reduction of molecular oxygen to water, which is the chemical reaction that takes place when ATP is synthesized. This means that copper allows the body to create the fuel it needs to boost energy levels and burn fat.

Consuming copper-rich foods also makes protein more available to the body by freeing up iron in the blood, making it better utilized. Because it influences ATP and protein metabolism, it’s important for general healing and well-being.

Teff’s fiber content is also another contributing factor to its role as a food that can help you lose weight fast. An interesting 2010 study published in the Journal of Animal Science evaluated the nutrient composition of teff hay that was fed to obese horses. As a result of this analysis, digestion improved for the horses, and the researchers concluded that teff hay is an appropriate forage source for obese horses and those at risk for laminitis or other metabolic disorders.

3. Relieves PMS Symptoms

Adding teff to your diet cuts back inflammation, bloating, cramping and muscle pain associated with menstruation. Because teff is a food high in phosphorus — containing 30 percent of your daily value — it helps balance hormones naturally. In fact, hormone balance is the primary factor that determines the PMS symptoms someone experiences, so teff also serves as a natural remedy for PMS and cramps.

Plus, copper increases energy levels, so it helps women who feel sluggish and fatigued before and during menstruation. Copper also helps relieve muscle and joint pain while reducing inflammation.

4. Boosts the Immune System

Because teff is a high source of B vitamins and essential minerals, it boosts the immune system. Thiamine, for example, is closely involved in regulating the immune response.

Because thiamine aids digestion, it allows the body to extract nutrients from food more easily; these nutrients are used to boost immunity and defend the body from illness. Thiamine helps in the secretion of hydrochloric acid, which is essential for the complete digestion of food particles and absorption of nutrients. That means you don’t want a thiamine deficiency, and consuming teff can help prevent developing one.

5. Supports Bone Health

Over 10 million U.S. adults are affected by osteoporosis, and it’s one of the leading causes of bone fractures in the elderly. Luckily, teff is a great source of calcium and manganese, so it promotes bone health. Calcium-rich foods are critical for bones to solidify properly. Growing young adults need enough calcium in order for the body is achieve its peak bone mass.

Manganese, in combination with calcium and other minerals, can help reduce bone loss, especially in older women who are more susceptible to bone fractures and weak bones. Manganese deficiency also poses a risk for bone-related disorders because it helps with the formation of bone regulatory hormones and enzymes involved in bone metabolism.

6. Aids Digestion

Because of teff’s high fiber content, it helps regulate the digestive system — working to naturally relieve constipation, bloating, cramping and other gastrointestinal issues.

Due to fiber’s structure and our inability to absorb it, fiber passes through our digestive system unabsorbed by digestive enzymes within the stomach, taking with it toxins, waste, fat and cholesterol particles. In the process, it helps improve heart health, promote feelings of fullness and support digestion and detoxing.

A high-fiber diet helps speed up the time it takes waste to pass quickly through the digestive tract, which prevents indigestion. Eating teff and drinking plenty of water throughout the day will keep you regular, which affects every other bodily process.

7. Supports Cardiovascular Health

Consuming teff can naturally lower blood pressure, reducing the risk of heart attack and stroke. Teff is rich in vitamin B6, which maintains healthy blood vessels and reduces the risk of heart disease. Vitamin B6 benefits the body by regulating levels of a compound called homocysteine within the blood.

Homocysteine is a type of amino acid acquired from eating protein sources, and high levels of homocysteine in the blood are linked to inflammation and the development of heart conditions. Without enough vitamin B6, homocysteine builds up in the body and damages blood vessel linings; this can set the stage for dangerous plaque buildup, resulting in the threat of heart attack or stroke.

A 1999 study published in the Scandinavian Journal of Clinical and Laboratory Investigation found that when patients take vitamin B6 along with folate, total homocysteine concentrations are significantly reduced. Vitamin B6 helps treat high homocysteine levels so the body can heal the damage to blood vessels. Vitamin B6 also plays a role in managing blood pressure and cholesterol levels, which are two other important factors for preventing heart disease.

8. Manages Diabetic Symptoms

Teff helps slow the release of sugar into the bloodstream. Consuming one cup of teff supplies the body with more than 100 percent of the daily recommended amount of manganese. The body needs manganese to help with proper production of digestive enzymes responsible for a process called gluconeogenesis, which involves the conversion of protein’s amino acids into sugar and the balance of sugar within the bloodstream. Manganese has been shown to help prevent high blood sugar levels that can contribute to diabetes — working as a diabetes natural remedy.

A 2013 study conducted at the Veterans Affairs Medical Center tested the effects of manganese supplementation in mice that were susceptible to diet-induced diabetes. The research suggests that the group of mice given manganese over 12 weeks experienced improved glucose tolerance compared to mice not taking manganese. The manganese-treated group exhibited improved insulin secretion, decreased lipid peroxidation and improved mitochondrial function.

9. Serves as High Source of Protein

There are a number of benefits of eating more protein foods everyday. It keeps our metabolism running, our energy up and our blood sugar levels stable. Without enough diverse protein food sources in your diet, you risk becoming deficient in certain amino acids, which leads to low energy, trouble building muscle mass, low concentration and memory, unstable blood sugar levels and difficulty maintaining or losing weight. Eating foods with protein, like teff, improves muscle mass, balances hormones, keeps appetite and mood in check, promotes healthy brain function and slows aging.

A 2011 study published in the Journal of Sports Sciences suggests that when a high-protein diet is consumed by athletes, it elevates levels of functioning and stimulates protein muscle synthesis. According to the research, high-protein snacks and foods should be consumed by athletes who are involved in high-frequency and high-intensity workouts.

10. Serves as a Gluten Alternative

The post Teff: The Gluten-Free Grain that Aids Circulation & Weight Loss appeared first on Dr. Axe.

If you’ve been looking for a gluten-free flour to use in your recipes, I want to let you know that oat flour is one of the best gluten-free flours. But wait, is oat flour gluten-free? According to the University of Chicago Celiac Disease Center, yes — oats are technically gluten-free since they aren’t a type of wheat, barley or rye grain, which are the three groups of whole grains that naturally contain the protein gluten. Instead of containing gluten, oats and therefore oat flour actually have a protein called avenins.

Oats are considered safe for those with a gluten allergy or gluten intolerance, easier for most people to digest, and much less likely to cause negative reactions. Reports show that “perhaps less than 1 percent of celiac patients show a reaction to a large amount of oats in their diets.” (1) So the good news is that as long as you use 100 percent pure oat flour that has not been contaminated by gluten-rich flours, it’s a great choice for people looking to avoid gluten.

But not only is oat flour gluten-free — it’s also loaded with nutrients and health benefits. How exactly can oat flour benefit your health? Oats have been shown to reduce the risk of coronary artery disease, lower cholesterol levels and more. (2) From oat flour pancakes to oat flour cookies to oat flour bread, there are so many awesome ways to use this gluten-free flour to reap these amazing health benefits.

5 Health Benefits of Oat Flour

1. Reduces Heart Disease Risk

A epidemiologic study published in the Archives of Internal Medicine looked at the relationship between dietary fiber intake and the risk of coronary heart disease (CHD) and cardiovascular disease (CVD) in 9,776 adults . The researchers found that subjects consuming the most fiber, 20.7 grams per day, had 12 percent less CHD and 11 percent less CVD compared to those eating the least amount (five grams per day) of fiber.

The subjects who ate the most water-soluble dietary fiber had even more impressive results with a 15 percent reduction in CHD risk and a 10 percent reduction in CVD risk. Oats contain both soluble and insoluble fiber. This research confirms that eating high-fiber foods, like oat flour, can help prevent heart disease. (3)

2. Lowers Cholesterol 

Another reason that oat flour is so great for the heart is that it’s been shown to lower LDL (“bad”) cholesterol. Specifically, it’s the beta-glucan (β-glucan) found mainly in the endosperm cell wall of oats that’s believed to be responsible for decreasing total serum cholesterol and LDL cholesterol. How does it work? Well β-glucan is a highly glutinous soluble fiber so as it travels through the small intestine, it actually limits the absorption of dietary cholesterol. (4)

Recent studies have shown that regularly consuming water-soluble, viscous-forming fibers like those found in oat flour can reduce total and LDL cholesterol levels by about 5 percent to 10 percent. (5)

3. Helps Diabetics

Research shows that, in moderation, oats can be a healthy and helpful food for diabetics and others struggling with blood sugar issues. The aim of a 2015 scientific review was to figure out if oats intake is beneficial for diabetic patients. The researchers looked at 14 controlled trials and two uncontrolled observational studies, and the findings are quite impressive.

Compared with the controls, “oats intake significantly reduced” the concentrations of A1c and fasting blood glucose as well as total cholesterol and LDL cholesterol. The conclusion of the review is that oats intake can benefit both blood sugar control and lipid profiles in type 2 diabetics, making it a great addition to any diabetic diet plan. (6)

4. Decreases Blood Pressure

Oat flour made from pure whole oats may also help your blood pressure numbers. A recent study shows that adding oats to a standard American diet can help reduce both systolic and diastolic blood pressure in people with mild or borderline hypertension. Specifically, the subjects who added soluble fiber-rich whole oats to their daily diets experienced a 7.5 unit drop in systolic blood pressure and a 5.5 unit reduction in diastolic blood pressure. Meanwhile, the control group had “virtually no change” in either systolic blood pressure or diastolic blood pressure. (7)

5. Satiety Star

If you’ve ever eaten a bowl of oatmeal for breakfast, you’re familiar with how oats can hold you over really well until your next meal. Since oat flour is really just ground-up whole oats, adding it to your meals and recipes can also help you feel more satisfied after consuming it.

Scientific research published in the European Journal of Clinical Nutrition aimed to produce a validated satiety index of common foods. Many different foods were tested, and oatmeal ended up being rated No. 1 among breakfast foods and No. 3 overall. (8, 9) A scientific review published in 2016 suggests that it’s likely the beta-glucan content of oats that has such a positive effect on perceptions of satiety. (10)

Nutrition Facts

Oat flour comes from oats. What are oats? The oat (Avena sativa) is a type of cereal grain grown for its seed. The seed is also called an oat. Oats grow best in temperate climates.

Like oats, the flour offers its consumers so many nutrients, and I bet you’ll be especially surprised by how much protein it holds.

A hundred grams (about 1/2 cup) of oat flour contains about: (11)

• 404 calories
• 65.7 grams carbohydrates
• 14.7 grams protein
• 9.1 grams fat (including omega-3 fatty acids)
• 6.5 grams fiber
• 4 milligrams manganese (201 percent DV)
• 34 micrograms selenium (49 percent DV)
• 0.7 milligram thiamine (46 percent DV)
• 452 milligrams phosphorus (45 percent DV)
• 144 milligrams magnesium (36 percent DV)
• 4 milligrams iron (22 percent DV)
• 0.4 milligram copper (22 percent DV)
• 3.2 milligrams zinc (21 percent DV)
• 371 milligrams potassium (11 percent DV)
• 32 micrograms folate (8 percent DV)
• 0.1 milligram riboflavin (7 percent DV)
• 1.5 milligrams niacin (7 percent DV)
• 0.1 miligram vitamin B6 (6 percent DV)
• 55 milligrams calcium (6 percent DV)
• 0.7 milligram vitamin E (4 percent DV)
• 3.2 micrograms vitamin K (4 percent DV)

History and Flour Comparison

The oldest known oat grains were likely found in Egypt among remains of the 12th Dynasty circa 2000 B.C. However, these oats were likely weeds that were not cultivated by the Egyptians. Before oats were consumed as a food, they were used medicinally, which they still are today. Some say the oldest known cultivated oats were found in caves in Switzerland from the Bronze Age.

In the early 17th century, Scottish settlers brought oats to North America. Today, some of the largest commercial producers of oats include the United States, Germany and Poland. (13)

Oat flour is a perfect gluten-free flour choice when a recipe doesn’t require gluten to rise. It adds a rich, nutty flavor to any recipe. For example, it’s great in cookies and makes them even chewier than normal. Also on the plus side, oat flour tends to make baked goods more moist than wheat flour. It can be equally exchanged in recipes for the following gluten-free flours: rice flour, millet flour and sorghum flour.

Unfortunately, for baked foods that need to rise, oat flour must be combined with other flours. Spelt flour, on the other hand, is a mild-flavored whole-grain flour that can be substituted in equal amounts for whole-wheat or all-purpose flour in most recipes. Sometimes you may use a little less spelt flour because it’s more water-soluble. Unlike gluten-free oat flour, spelt flour does contain some gluten (which is why it can be substituted for all-purpose flour so easily), but it does seem to be digested better than wheat or all-purpose flour for a lot of people.

Coconut flour and almond flour are two gluten-free flours that also have a significant amount of fiber and other nutrients. Coconut flour mainly contains inulin fiber, which can be hard on some people’s digestive systems since it’s a FODMAP, a class of carbohydrates that rapidly ferment in the colon and can produce gas and digestive issues for some people. Meanwhile, almonds are considered a moderate FODMAP, but almond flour contains phytic acid, which is a known gut irritant in large amounts.

Almond flour can typically replace wheat flour in a recipe in a one-to-one ratio. However, if you substitute almond flour for wheat flour, keep in mind that you will likely require additional egg or another binding agent to make the recipe successful. Coconut flour absorbs more water than almond flour does, is denser and creates a softer product. Oat flour is also very water absorbent like coconut flour.

Your flour of choice really depends upon the recipe you’re creating, the flavor profile you’re looking for and your specific health concerns. It often takes experimenting with different gluten-free flours to really see which one is best for you. You can also try combining various gluten-free flours.

How to Find and Use

I recommend purchasing organic sprouted oat flour at your nearest health store or online. If you want to know with absolute certainty that your flour or the oats you’re using to make flour are gluten-free, you can look for products that have gluten-free certification. This way you’ll know that there’s no chance of gluten cross-contamination in oats, which is common. I also recommend buying organic and sprouted flour. Organic oats are available at any grocery store if you want to make homemade oat flour, which is super easy (instructions in the next section).

Oat flour has a mild flavor, yet it’s more interesting than regular all-purpose flour. When added to a recipe, it provides a more chewy, crumbly texture. It’s easiest to substitute it for all-purpose or wheat flour in baked goods that don’t require gluten to rise, such as quick breads and cookies. When you use it in cookie recipes, their consistency is known to become even thicker and chewier. Want to make a classic white or yellow cake with no gluten? Using oat flour as your gluten-free flour of choice is said by baking experts to result in a light and fluffy gluten-free cake. (14)

When using this flour in recipes that require baking powder, add 2.5 teaspoons of baking powder for every cup of flour.

Recipes

You can buy oat flour premade, or you can easily make homemade oat flour. To make oat flour, you only need one ingredient: unflavored rolled oats. They can be instant, quick-cook, old-fashioned or steel-cut. The difference between all of these varieties is their grain size, which doesn’t matter in this case because they’re going to get ground up.

How to make quick oat flour:

1. Measure out the amount of rolled oats you want to use, keeping in mind that 1.25 cups of rolled oats makes 1 cup of oat flour.
2. Pulse the oats in a food processor until the oats have a powdery consistency. This usually takes about 30 seconds. If you don’t have a food processor, a clean coffee grinder can do the job too. Just make sure it’s free of coffee so you don’t accidentally flavor your oat flour. Also, examine the oat flour to make sure there aren’t any stray whole oats. If there are, just pulse a little longer.
3. Your oat flour is now ready to be used, or it can be stored for later use. Since oat flour has a small amount of natural fat content, it can go rancid. The safest bet is to store unused oat flour in the refrigerator or freezer and then bring it to room temperature before use.

Here are some healthy and tasty oat flour recipes to try out:

• Quinoa Banana Oat Flour Pancakes Recipe
• Lemon Protein Bars Recipe
• Oatmeal Cookies Recipe (using oat flour as your gluten-free flour of choice)

Risks and Side Effects

As I said earlier, most people with celiac do well with truly gluten-free oats and oat flour. Oats and oats flour do not contain gluten inherently, but they do contain proteins called avenis. Most celiacs tolerate these non-toxic proteins just fine, but it’s estimated that possibly less than 1 percent of people with celiac show a reaction to a large amount of oats in their diets. If you’re aiming to avoid gluten entirely, just make sure to buy oat flour that’s certified gluten-free because cross-contamination with gluten-containing products is common with oats.

If you don’t normally consume oats or oat flour, you may notice some gastrointestinal symptoms (like gas or bloating) at first, which is typically due to the increased fiber in your diet rather than a reaction to the oats.

Final Thoughts

If you’re looking for another go-to gluten-free flour, I highly recommend oat flour. It’s especially great in healthy cookie and quick bread recipes.

When you consume oat flour, you get all of the awesome goodness contained in oats. I’m talking about a surprisingly high amount of protein as well as fiber, all of the B vitamins, manganese, selenium, magnesium … the list really goes on and on.

Similar to the way a bowl of oatmeal can keep you going until your next meal, adding oat flour to a recipe can really up the satiety factor, which is excellent for your energy levels as well as your waistline. Also, let’s not forget all of the major health benefits that oat flour offers to your heart as well as your blood pressure, blood sugar and cholesterol levels.

Oat flour is gluten-free and so much more. I hope you might give it a try soon.

Read Next: Are Oats Gluten-Free?

The post Oat Flour: The Gluten-Free Flour that Promotes a Healthy Heart appeared first on Dr. Axe.

Take all of the nourishing vitamins, minerals and nutrients found in the wheat kernel, cram them together and you have the wheat germ. This small portion of the wheat kernel is actually the embryo of the wheat plant, which is why it contains such a concentrated mega-dose of nutrition.

In fact, just one ounce can knock out a significant chunk of the thiamine, folate, phosphorus, manganese and selenium you need in the entire day. (1)

Unfortunately, the wheat kernel that contains the wheat germ is stripped away during the refining process that converts whole wheat grains into white flour. Food manufacturers do this because the fat in the wheat kernel can become rancid and shorten the shelf life of products.

This means that, unless specified as 100 percent whole wheat, the majority of wheat products you typically consume, such as breads, baked goods, cereals and pastas, lack the nutrient-rich goodness found in wheat germ.

This method of processing grains is fairly new, however. In the past, stone mills produced flour by grinding grains between large stones, which helped retain the beneficial nutrients of the wheat kernel. Steam roller mills and automated flour mills were later introduced and able to increase efficiency and speed without sacrificing the nutrient profile.

With the Industrial Revolution came the introduction of the roller mill, a new invention that helped speed up the production of white flour by removing the germ and bran, leaving behind little besides empty carbohydrates and calories. That’s why much of the wheat today contributes to belly fat.

However, there are many options available for adding wheat germ back into your diet, and there are plenty of reasons why you might want to. Wheat germ is highly nutritious, easy to incorporate into your day and packed with health benefits, making it an excellent dietary addition.

Wheat Germ Benefits

1. High in Antioxidants

The oil found in wheat germ is rich in a form of vitamin E known as tocopherol, which acts as an antioxidant. Antioxidants are compounds that help protect the body from free radicals, which are harmful substances that cause damage to cells and can build up and lead to chronic disease over time. (2)

Getting enough antioxidants into your diet through foods like wheat germ is critical to health, as antioxidants have been linked to prevention of chronic conditions like cancer, diabetes and heart disease. (3, 4, 5)

In one 2008 study published in the Journal of the American College of Nutrition, researchers gave rats a diet composed of 20 percent wheat germ. This was found to significantly improve vitamin E levels while also increasing antioxidant status. (6)

Another animal study out of Turkey showed that wheat germ helped successfully increase the activity of antioxidant enzymes in fruit flies. (7)

Eating wheat germ in combination with a healthy diet high in antioxidant-rich fruits and vegetables can help provide the antioxidants your body needs to ward off chronic disease and achieve better overall health.

2. Promotes Regularity

Adding a dash of wheat germ into your oatmeal, yogurt or smoothie is an excellent way to bump up your intake of dietary fiber and stay regular with minimal effort required on your part.

In fact, just one ounce contains a whopping four grams of fiber.

When you eat fiber, it moves through your body undigested and adds bulk to stool to help ease its passage and prevent straining and constipation. (8)

It’s recommended that men and women get 30–38 and 21–25 grams of fiber, respectively. Pairing an ounce or two of wheat germ with a good amount of fruits, vegetables and whole grains each day can help you meet your fiber needs to get things moving and block constipation.

3. Stabilizes Blood Sugar

In addition to preventing constipation, increasing your fiber intake through foods like wheat germ can also benefit your blood sugar. Fiber slows the absorption of sugar in the bloodstream and helps regulate blood sugar levels while preventing those spikes and crashes. (9)

One study published in the American Journal of Clinical Nutrition gave subjects with diabetes either a high- or low-fiber diet for eight weeks. At the end of the study, researchers found that higher fiber intake decreased fasting blood sugar levels more than the low-fiber diets. (10)

In another study conducted by the Veterans Affairs Medical Center at the University of Kentucky, 34 men with diabetes received a fiber supplement twice daily for eight weeks. Not only did this help improve blood sugar control, but it also lowered concentrations of both total and bad LDL cholesterol as well. (11)

Because wheat germ is high in fiber, using it to kick up your fiber intake may be beneficial to your blood sugar. Make sure to pair it with plenty of non-starchy vegetables, lean sources of protein and high-fiber whole grains for optimal results.

4. Improves Heart Health

Thanks to its excellent nutrient profile, wheat germ may also come with an added dose of benefits when it comes to the health of your heart.

Whole grains have been associated with a decreased risk of heart disease, so eating wheat germ or whole grain products that contain wheat germ could actually help ward off heart disease.

One massive analysis that looked at the results of 45 studies found that a higher whole grain intake was tied to a lower risk of heart disease and stroke. (13)

For this reason, it’s especially important to opt for whole wheat products that contain the germ and bran rather than refined and processed products that contain only white flour.

Wheat germ is also high in antioxidants, which can help block heart disease and prevent atherosclerosis, or the hardening of the arteries. This often occurs as a result of the buildup of fat and cholesterol over time and can substantially increase your risk of heart disease (14)

5. Helps with Weight Gain

If you’re looking to gain weight, throwing in a few servings of wheat germ may help do the trick. Each ounce contains 101 calories, so a few servings per day could help increase your calorie intake and lead to weight gain over time.

However, if you’re more interested in weight loss or weight maintenance and still want to include wheat germ in your diet, have no fear. Wheat germ can be a healthy component of any diet regardless of your weight goals.

If you do want to lose or maintain your weight, however, just make sure that you account for the increase in calories from wheat germ by adjusting your intake of other foods during the day.

6. May Help Block Cancer Growth

Most likely because of its high antioxidant content, wheat germ and its components may be beneficial in the prevention and treatment of cancer.

Avemar in particular, also known as fermented wheat germ extract, has shown promising results when it comes to the treatment and prevention of cancer. One test-tube study conducted at the General Hospital of Vienna’s Medical University of Vienna, for example, showed that Avemar was able to induce cell death and stop the growth of colon cancer cells. (15)

Another study published in 2011 in the Journal of Experimental & Clinical Cancer Research showed that Avemar possessed potent antitumor properties and was able to help cause cell death in many types of human cancer cells. (16)

While more research needs to be done evaluating the effectiveness of wheat germ on cancer treatment in humans, these studies suggest that it could offer potential protection against cancer.

Related: Policosanol: Can It Really Balance Cholesterol & Blood Pressure?

Nutrition Facts

Wheat germ is loaded with fiber and protein as well as micronutrients like manganese, selenium, thiamine, folate and zinc.

One ounce (28 grams) of wheat germ contains approximately: (17)

• 101 calories
• 14.5 grams carbohydrate
• 6.5 grams protein
• 2.7 grams fat
• 3.7 grams fiber
• 3.7 milligrams manganese (186 percent DV)
• 0.5 milligram thiamine (35 percent DV)
• 22.2 micrograms selenium (32 percent DV)
• 236 milligrams phosphorus (24 percent DV)
• 3.4 milligrams zinc (23 percent DV)
• 78.7 micrograms folate (20 percent DV)
• 0.4 milligram vitamin B6 (18 percent DV)
• 66.9 milligrams magnesium (17 percent DV)
• 0.2 milligrams copper (11 percent DV)
• 1.9 milligrams niacin (10 percent DV)
• 1.8 milligrams iron (10 percent DV)
• 0.1 milligram riboflavin (8 percent DV)
• 250 milligrams potassium (7 percent DV)
• 0.6 milligram pantothenic acid (6 percent DV)

What Is Wheat Germ Oil?

Wheat germ oil is a popular product composed of the oil that is extracted from wheat germ. It’s especially high in vitamin E, and just one tablespoon is able to fulfill your vitamin E requirement for the entire day. (18)

Vitamin E possesses potent antioxidant properties that can help protect cells from damage, making it especially useful in supporting immune health and alleviating inflammation. (19)

While wheat germ is mostly used as a dietary addition, wheat germ oil makes both a great ingredient in cooking and a natural way to improve your skin and hair health when applied topically.

Wheat Germ vs. Wheat Bran

Wheat bran, also known as miller’s bran, is another part of the wheat kernel that is stripped away during processing in the production of white flour.

While wheat germ is the embryo of the wheat kernel and provides a concentrated dose of vitamins and minerals, wheat bran is the hard outer shell of the wheat berry that is jam-packed with fiber.

In fact, it’s often added to hot and cold cereals, smoothies, casseroles, and baked goods as an easy way to quickly boost fiber and nutrient content.

Nutritionally, both the germ and the bran have some similarities. For example, both are high in selenium, manganese, phosphorus and magnesium.

Ounce-for-ounce, however, wheat germ provides a greater array of vitamins and minerals while wheat bran is lower in calories and contains three times as much fiber.

For an added burst of fiber to promote regularity or to increase satiety, wheat bran is the way to go. But if you’re looking to help round out your diet and ensure you’re getting the vitamins and minerals you need, opt for wheat germ instead.

How to Add to Your Diet

With its nutty flavor and unique texture, wheat germ can be a delicious and nutritious part of your diet.

It is typically found in powder form and is perfect for sprinkling into your oatmeal, baked goods or protein shakes to quickly boost both the nutritional value and the health benefits of your meal.

It is also found naturally in whole wheat products, including whole wheat breads, flours, baked goods and cereals. In fact, for a product to be considered “whole wheat,” it must contain all parts of the wheat kernel, including both the bran and the germ.

Look for products that are labeled as “100% whole wheat” to ensure that you’re getting items with the greatest nutritional value.

Additionally, remember to look for “whole wheat” on the ingredients label rather than “wheat” or “wheat flour,” as these phrases don’t necessarily mean that a product contains both the bran and the germ.

If you’re looking for wheat germ at your local health food store, it’s often found in the same section as oatmeal or cereal. It can also be purchased through a wide variety of online retailers.

Here are a few easy wheat germ recipes to try:

• Wheat Germ Bread
• Oatmeal with Berries and Toasted Wheat Germ 
• Dijon, Saltine and Wheat Germ Crusted Chicken Fingers

Risks and Side Effects

Although wheat germ is rich in many essential vitamins and minerals, it may not make a beneficial dietary addition for everyone. Those with a gluten sensitivity or wheat allergy or those who suffer from celiac disease should steer clear as it may trigger an adverse reaction.

Note that even other varieties like defatted wheat germ also contain gluten. Additionally, while the refining process should remove gluten from products like wheat germ oil, they may still contain small amounts and should be avoided by those with a sensitivity or intolerance.

If you experience any negative symptoms like nausea, diarrhea, indigestion or itchiness after eating wheat germ, you should discontinue use immediately and consult with your doctor or healthcare practitioner.

Final Thoughts

• Wheat germ houses the majority of the nutrients found in the wheat kernel, so it’s no wonder that it’s bursting with vitamins, minerals and health benefits.
• Besides providing a good amount of manganese, thiamine, selenium and other essential nutrients, it may also help promote regularity, boost heart health and keep blood sugar levels stable.
• If you don’t get a good amount of whole grains in your diet, supplementing with a few tablespoons of wheat germ each day may be something you should consider to optimize your diet and make sure you’re getting all the important vitamins and minerals that you need.
• Otherwise, a healthy diet rich in fruits, vegetables, lean sources of protein and whole grains can provide you with all the benefits of wheat germ, and more.

Read Next: Nutritional Yeast: The Antiviral, Antibacterial Immune-Booster

The post Wheat Germ Benefits the Gut, Heart & Blood Sugar Levels appeared first on Dr. Axe.

Gluten-free has become so popular on shelves today that practically every company out there touts a gluten-free product in one shape or form. While gluten-free does not mean healthy, often buzzwords like this are used to really push products, and that brings us to why it’s so important to really know if those “gluten-free grains” you’re buying are actually sans gluten and a healthy option otherwise.

What is gluten? According to the Whole Grains Council, gluten is a protein found in wheat — such as spelt, kamut, einkorn, farro/emmer, barley, rye and triticale — that’s hard for some people to digest. It helps bind and shape foods by creating elasticity. About 1 percent to 2 percent of the population has celiac disease, which is an autoimmune form of gluten intolerance. These folks have quite a struggle and must eat a gluten-free diet for life. There are others who don’t have celiac disease but could have allergies relating to the consumption of wheat. Experts tell us that about 1 percent to 6 percent of the population falls into this category. (1, 2)

Thus, if you have some sort of intolerance to gluten, it’s best to replace any whole wheat with gluten-free grains and follow at least a modified celiac disease diet. What are the best gluten-free grains out there, and how do they compare to the more common gluten-containing grains we were raised on? Let’s find out, along with ways to incorporate gluten-free grains and the benefits of a gluten-free diet.

Top 9 Gluten-Free Grains

There are more gluten-free grains than you probably would have guessed. Here are the top nine gluten-free grains I recommend, which also work as gluten-free flours. Most of these are fairly easy to find at your local grocer, and they’re versatile and diverse enough to replace wheat in just about any recipe.

1. Amaranth: Amaranth offers digestive benefits and helps build healthy bones. It’s a great source of protein, fiber, manganese, magnesium, phosphorus and iron. 
2. Brown Rice: Can promote a healthy heart, provide manganese and decrease cholesterol.
3. Buckwheat: Buckwheat is a nutrient-dense seed filled with antioxidants.
   
4. Corn Grits (Polenta): Corn-based grains, like polenta, can be a great gluten-free source, but there is one key thing to consider: Is it non-GMO? Look for non-GMO versions and you will likely fare well due to the antioxidants and fiber they contain.
5. Millet: Millet is also a seed often referred to as a grain. Yes, birds love this little seed, and you, too, may want to give it a shot. Its fiber content and low glycemic index help keep the body regulated while maintaining healthy blood sugar levels.
6. Oats: Oats always seem to be in question as to whether they make the gluten-free list. So are oats gluten-free? The short version is, yes, oats are gluten-free, but they can be grown in the same fields as wheat products. That may be where a gluten sensitivity lies with oats, as the gluten remnants can find their way into oats. Purchase brands that label them as gluten-free. If needed, call the company to ask about how they’re produced.
7. Quinoa: Quinoa has been very popular over the years due to its gluten-free status. Additionally, it contains protein, antioxidants, vitamins and minerals.
8. Sorghum: Sorghum is typically found as a flour and does well with nutrient density, offering protein, iron, B vitamins and dietary fiber. It also contains inflammation-reducing antioxidants.
9. Teff: You may not have heard of teff, but this gluten-free grain aids in circulation as well as weight loss.

Top 3 Grains that Contain Gluten

Wheat is commonly found in:

• breads
• baked goods
• soups
• pasta
• cereals
• sauces
• salad dressings
• roux

Barley is commonly found in:

• malt (malted barley flour, malted milk and milkshakes, malt extract, malt syrup, malt flavoring, malt vinegar)
• food coloring
• soups
• beer
• brewer’s yeast

 Rye is commonly found in:

• rye bread, such as pumpernickel
• rye beer
• cereals

Gluten-Free Grains vs. Grains with Gluten

So with all this gluten-free buzz that has been around for quite a while, what does our body need? It’s pretty clear that if you have celiac disease or a gluten intolerance, you have to steer clear of the sticky protein. However, for many gluten is simply a buzzword, and not having it could cause you to miss out on the benefits of many whole grains.

Some benefits include a lower risk of stroke, type 2 diabetes, heart disease, asthma, colorectal cancer, inflammatory diseases and gum disease, increased satiety, and healthier weight status. Whole grains, especially when produced properly and free of harsh chemicals, can offer vitamins and minerals, such as B6, E, niacin, pantothenic acid, riboflavin, thiamine, folate, calcium, iron, magnesium, zinc, copper, selenium and potassium, fiber, protein, antioxidants, health-protective phytonutrients and healthy fats. If you don’t have problems digesting gluten, then you probably have no need to avoid it.

Regardless, the Chicago Tribune reports that there are ways to consume healthy gluten-free grains, but some gluten-free grains actually don’t provide much nutritional value. Shelley Case, R.D., a dietitian, gluten-free diet expert and author of  “Gluten-Free Diet: A Comprehensive Resource Guide,” notes that many gluten-free foods are made from refined grains and starches, such as white rice flour, corn starch, potato starch or tapioca starch, that offer little in the nutrition department. Case — along with the USDA and the Whole Grains Council — advises that those who regularly eat whole grains have lower disease rates. (4)

So, if you’re going to go gluten-free, opt for gluten-free grains that offer more nutrition than the ones mentioned by Case.

Related: Fonio: The Ancient Super Grain & How It Compares to Quinoa

Benefits of a Gluten-Free Diet

1. Helps Reduce Symptoms Relating to IBS

It’s probably no surprise that food plays a role in irritable bowel syndrome (IBS). IBS is a disorder relating to the intestines that affects 7 percent to 20 percent of the adult population in the United States. It’s often defined by recurrent abdominal pain or discomfort, diarrhea, and/or constipation.

Gluten has become a suspected contributor to this problem for some time now. While some patients may have celiac or food allergies, studies have shown that simply eliminating gluten from the diet may solve an IBS problem. Often, patients are asked to take on a low FODMAP diet, and gluten-free is a characteristic of this type of diet to treat IBS. (5) 

2. May Help Children with Autism

This may seem like a stretch for some, and according to Harvard and the Journal of Autism and Developmental Disorders, gluten has nothing to do with it. However, it seems that the debate still exists. (6) 

Many parents and even hospitals, specifically the Children’s Hospitals and Clinic of Minnesota, feel strongly that a gluten-free diet makes a difference in behavior, social interaction and learning in children with autism. Apparently, more studies are needed, but reports suggest that a gluten-free diet combined with a casein-free diet has proved to be beneficial in autistic children. (7, 8)

3. Can Give You Energy

It’s been reported that gluten causes a tired and lethargic feeling in many individuals. In those who are sensitive people, it can prevent the proper absorption of nutrients, which in turn prevents the brain, nervous system and organs from getting the proper nourishment needed. This lack of nourishment can have a direct result of feeling tired. If you’re sensitive to gluten, giving it up may revive your energy levels. (9)

4. Could Prevent Bloating

Bloating is one of the most common symptoms of gluten sensitivity that I hear from my patients. It’s usually defined as pressure on the abdomen but is also known as an expanded abdominal area and excessive gas. Bloating is often associated with functional gastrointestinal disorders, such as irritable bowel syndrome. Eliminating gluten from your diet could result in little to no bloating.

A study was conducted of 486 patients with suspected non-celiac gluten sensitivity over a one-year period. Symptoms noted were abdominal pain, bloating, diarrhea and/or constipation, nausea, epigastric pain, gastroesophageal reflux, aphthous stomatitis, tiredness, headache, fibromyalgia-like joint/muscle pain, leg or arm numbness, foggy brain, dermatitis or skin rash, depression, anxiety, and anemia.

In most patients, the time lapse between gluten ingestion and the appearance of symptoms varied. The most frequent associated disorders were irritable bowel syndrome (47 percent), food intolerance (35 percent) and IgE-mediated allergy (22 percent). An associated autoimmune disease was detected in 14 percent of cases. (10, 11)

By replacing gluten grains with gluten-free grains and otherwise following a gluten-free diet, digestive symptoms may decrease.

Recipes

Looking for ways to incorporate gluten-free grains into your diet? Here are some ideas:

• Make a blend of gluten-free grains, such as amaranth, buckwheat and brown rice, as a side dish or add to soups.
• Add your favorite gluten-free grain, like quinoa, to soups or sprinkle over salads.
• You can add amaranth or teff to brownies, cakes and cookies for added nutritional benefits and texture.
• Cook extra gluten-free grains to make a hearty breakfast cereal. Just add some banana or fresh fruit, a drizzle of honey, a few nuts, and a sprinkle of cinnamon.
• You can blend them into a great vegan or vegetarian burger with black beans, gluten-free rolled oats, or cooked brown rice, quinoa, amaranth or teff.

Try the following gluten-free grains recipes:

• Paleo Tortillas Recipe
  
• Crockpot Chicken and Rice Recipe
  
• 25 Millet Recipes

History of Grains

Wheat has an 8,000-year history as a domesticated food and is the major grain consumed by humans. Even with the gluten-free craze, the Food and Agriculture Organization of the United Nations notes that wheat production has been growing by 1 percent annually to keep pace with world population growth.

Modern wheat has been a part of hybridization and a continued chemical process of development in the last century, particularly in the last 50 years. The intention is to increase yields, resist fungal diseases and pest attacks, improve ease of mechanical harvesting, and meet industrial production demands. This is where GMO processes begin to play a role, and it’s thought that these changes have caused a lot of the gluten issues at hand, though more studies are needed.

Historically, einkorn and emmer are ancient grains dating in the late Paleolithic and early Mesolithic Ages (16,000–15,000 BCE) to the mid-Bronze Age, and shortly after, spelt stepped into the picture.

The high gluten content of common wheat, T. aestivum, brought about leavened bread, believed to have occurred in Egypt, during the 17th century BCE. Less affluent Egyptians ate flat bread from barley, and the poor ate sorghum. Rye then became a major bread grain of Slavs, Celts and Teutons since common wheat was too difficult to grow for long periods of time in that area.

I’m sure you’ve heard many talk about the fact that much of the wheat we eat today is not like what our gandparents ate. This makes sense given that 70 percent of all bread eaten in the United States was baked at home in 1910; however, that changed dramatically in 1924 when it dropped 30 percent.

Everyone is familiar with the famous Wonder Bread. In 1927, the Continental Baking Co. first introduced Wonder Bread. Three years later, Wonder Bread presented its sliced version in a protective wrapper to the market and is where that phrase “the best thing since sliced bread” originated since it was a pretty big deal in the 1930s. Wonder Bread was later enriched with vitamins and minerals as part of a government-sponsored experiment in hopes of helping the poor gain more nutrition, but that was a challenge since the bread itself was depleted of much needed nutrients during processing.

More famous products, still available today, include shredded wheat, which entered the food supply in 1889; Triscuits, which were introduced by the National Biscuit Co. in 1902; and Oreo cookies in 1924. Continental Baking introduced Twinkies in 1927. (12)

Risks and Side Effects

It’s important to find out if you have celiac or a sensitivity if you suspect you have problems with gluten. There are tests that your general practitioner or nutritionist can run to ensure you are not gluten-intolerant. Make sure to pay close attention to any allergic reactions that may occur when eating any foods that contain gluten, and know your labels.

As noted above, gluten is found in many foods. It’s not easy to avoid if you aren’t paying attention; however, with practice, it can be avoided given the numerous options available today.

Final Thoughts

• Gluten is not bad for everyone, but most important is to ensure you’re not missing out on important nutrients found in healthy grains. Try to buy freshly prepared, organic options when possible. Eat in small amounts and take note of how you feel. If something doesn’t feel right, going without grains for a few days may help you determine any concerns you may have.
• If you do have gluten sensitivity or celiac, or you just want to go gluten-free, there are ways to avoid it without sacrificing too much. One way to replace wheat and whole grains with gluten-free grains like amaranth, brown rice, buckwheat, polenta, millet, oats, quinoa, sorghum and teff.
• By following a gluten-free diet and eating gluten-free grains, you may be able to reduce digestive issues, boost energy and prevent allergic reactions.

Read Next: The Best Gluten-Free Flours

The post Gluten-Free Grains Your Digestive System Will Love appeared first on Dr. Axe.

If you’re looking to avoid wheat flour and/or gluten and aren’t sure where to turn, rice flour is an option for you. This gluten-free flour, also know as rice powder, is made from finely milled rice. It can be found in both white rice and brown rice forms, and it’s a staple food in Southeast Asia, Japan and southern India.

Rice flour is a great substitute for wheat flour, since most wheat flour contains gluten — a protein that can irritate the digestive system or worse for anyone who is gluten intolerant. Rice flour is a popular thickening agent because it has the ability to prevent liquid separation. It works great in soups, sauces and gravies and is often used to make crackers, cakes and dumplings.

But is rice flour good for you? That’s an excellent question. On the positive side, it’s high in fiber and may protect the liver, but it’s also lacking nutrition other flours might contain.

Is Rice Flour Good for You?

With the increasing need for gluten-free foods, rice flour can be a great choice. However, it’s important to understand that some foods may lack some nutritional value.

Many gluten-free bakery-type products provide less protein, fiber and mineral content, as well as an elevated glycemic index than some foods that contain gluten. However, by adding rice and buckwheat flour, egg white or whey protein, nutritional values can be enhanced.

At the same time, some studies show that the glycemic index of some of the latest gluten-free products has been greatly improved by adding mineral-dense ingredients, such as amaranth, buckwheat or flaxseed flour. (1)

Rice Flour Benefits

1. High in Beneficial Fiber

Our bodies need insoluble fiber to help rid themselves of waste, so if constipation is a problem, rice flour — in particular brown rice flour — may help along with nuts, beans and vegetables, such as cauliflower and potatoes — all foods that provide plenty of fiber.

Choosing a high-fiber diet not only helps the body by eliminating waste, but it may help lower cholesterol and keep blood sugar levels in check. It may even help minimize the risk of diverticular disease, colon diseases, type-2 diabetes and hypertension. (2)

2. Great Gluten-Free Option

Rice flour is made from a gluten-free grain, which may make it the better choice when it comes to anyone suffering from gluten intolerance and Celiac disease. Gluten is a protein found is grain products, such as wheat and rye.

Anyone with Celiac disease suffers from a digestive condition that disrupts the immune system when coming in contact with gluten. For those with an intolerance, albeit mild, it still aids in the digestive process if avoided. Rice flour can help by offering an alternative. (3)

3. May Help Maintain Healthy Liver Function

Rice flour contains choline, which helps transport cholesterol and triglycerides from the liver to wherethey’re needed within the body. Therefore, choline may help you maintain a healthy liver.

Choline is required to maintain essential components of the membranes. Hepatocellular carcinoma is a cancer the stems from chronic liver disease, and rates are rising. A study published in the International Journal of Experimental Pathology reported that a diet that is deficient in choline and high in fat showed rapidly progressive liver fibrosis in mice. (4) Because rice flour contains choline, it may be a great choice to keep the liver in a healthy state.

Rice Flour Drawbacks

• Less folate
• Fewer phytonutrients

1. Contains Less Folate than Whole Wheat Flour

While both whole wheat flour and rice flour contain similar nutritional values, whole wheat flour has rice flour beat when it comes to folate. These grains run a close race as far as thiamine, niacin and riboflavin, and they both contain vitamin E, but whole wheat offers 14 percent of the daily recommendation of folate.

Folate is important since it helps remove homocysteine from the blood. This process may lower the risk of cardiovascular disease. Wonder why folate is so critical during pregnancy? It’s essential for the development and growth of new cells, which is beneficial during the growth pregnancy. (5)

2. Has Fewer Phytonutrients than Whole Grain Wheat

Both rice flour and whole grain wheat flour provide important cancer-fighting phytonutrients called lignans, but whole grain wheat flour has 30 percent more. Lignans can help balance out estrogen levels in the body. Foods that contain lignans may help lower the risk of cardiovascular disease, cancer and reduce cholesterol levels.

Related: Rice Cakes: Are They Healthy? Pros, Cons + How to Use

Nutrition Facts

There are three types of rice flour: brown rice flour, sweet rice flour and white rice flour. Interestingly, the white rice stems from the brown rice. This occurs when the husk is removed.

A health benefit to having the brown rice version is that the husk remains intact, which provides more fiber and nutritional value, such as increased calcium and zinc. Brown rice flour has a nutty flavor and works best when combined with other flours to help avoid a crumbly, dry texture.

Sweet rice flour comes from sticky short-grain white rice, containing more starch than white rice or brown rice, and is often used in Asian foods. Though all three can act as thickening agents, the sweet rice version may be a better choice given its sticky-like, starchy contents.

One cup (158 grams) of white rice flour contains about: (6)

• 578 calories
• 127 grams carbohydrates
• 9.4 grams protein
• 2.2 grams fat
• 3.8 grams fiber
• 1.9 milligrams manganese (95 percent DV)
• 0.7 milligram vitamin B6 (34 percent DV)
• 23.9 microgram selenium (34 percent DV)
• 4.1 milligrams niacin (20 percent DV)
• 0.2 milligram thiamin (15 percent DV)
• 155 milligrams phosphorus (15 percent DV)
• 55.3 milligrams magnesium (14 percent DV)
• 1.3 milligrams pantothenic acid (13 percent DV)
• 0.2 milligram copper (10 percent DV)
• 1.3 milligrams zinc (8 percent DV)

One cup (158 grams) of brown rice flour contains about: (7)

• 574 calories
• 121 grams carbohydrates
• 11.4 grams protein
• 4.4 grams fat
• 7.3 grams fiber
• 6.3 milligrams manganese (317 percent DV)
• 1.2 milligrams vitamin B6 (58 percent DV)
• 532 milligrams phosphorus (53 percent DV)
• 10 milligrams niacin (50 percent DV)
• 0.7 milligram thiamin (47 percent DV)
• 177 milligrams magnesium (44 percent DV)
• 3.9 milligrams zinc (26 percent DV)
• 2.5 milligrams pantothenic acid (25 percent DV)
• 0.4 milligram copper (18 percent DV)
• 3.1 milligrams iron (17 percent DV)
• 457 milligrams potassium (13 percent DV)
• 1.9 milligrams vitamin E (9 percent DV)
• 0.1 milligram riboflavin (7 percent DV)
• 25.3 microgram vitamin B12 (6 percent DV)

Rice Flour vs. Other Flours

Rice flour contains less yeast, which may mean that, when baking, you will need more baking soda. White rice flour has a silky smooth texture and a very white color, which makes it stand out from others. It can be found in Asian markets and natural food stores, but if you have a coffee grinder or high-powered blender, you can simply make your own.

For the most part, rice flour can be interchanged with all-purpose white flour with very little difference since they perform the same way when used in cooking. Both rice flour and all-purpose flour are great as thickening agents for soups, sauces, gravies and roux.

There are tons of other flours available, such as pea flour, chickpea flour, coconut flour, amaranth flour, arrowroot flour, quinoa flour, carob flour, einkorn flour and even nut flours. Basically, you can grind most any dry ingredient into a flour, but is it good for baking? For example, chia seeds can be formed to make chia flour, but does it work as well as rice flour. Not so much. While chia flour can be used for many products, baking may not be one of them.

Research has found that baking with chia flour produced successful results. However, when using a lesser amount combined with rice flour, the results fared far better. Specifically, using no more than 14 percent whole chia flour to a rice flour-based, gluten-free bread will provide better texture and moisture to the bread while using more will start to diminish the quality. The good part is that chia flour, like many other flour options, can enhance the nutritional value by increasing the levels of ash, lipid, protein and dietary fiber as well as providing many other nutrients. (8, 9)

Recipes

Rice flour is not difficult to find and can be purchased at most grocery stores and health food stores. You can buy it in individual bags or in bulk. Asian specialty stores also have rice flour.

Making rice flour is easy! All you have to do is place the rice in a high-powered blender or food processor and grind it to a flour-like consistency. Another option is a grain grinder. A grain grinder will grain wheat, rice, oats, barley, quinoa and other small, hard dry grains with the ability to adjust it for coarse or fine textures. As far as savings, you will likely save about 50 percent versus buying it pre-ground.

There are many recipes that can utilize rice flour. Try this one to start:

Gluten-Free Curry Cauliflower Florets

INGREDIENTS:

• 1 pound cauliflower florets
• 3–4 tablespoons brown rice flour
• 2 eggs
• 1 tablespoon nutritional yeast flakes
• 1/2 teaspoon onion powder
• 1/2 teaspoon granulated garlic
• 1 pinch curry
• 1 pinch ground turmeric
• 1 teaspoon paprika
• Salt and pepper to taste
• Olive oil spray

DIRECTIONS:

1. Preheat the oven to 450°F. Spray a rimmed baking sheet with olive oil. Set aside.
2. In a bowl, beat the eggs. Set aside. In another bowl, combine the rice flour, nutritional yeast, curry, turmeric, onion powder, garlic, salt and pepper.
3. Drop the cauliflower pieces into the egg mixture and coat them evenly. Shake off excess egg, then place them into the dry mixture. Coat them well with the dry mixture. Place the coated pieces on the baking sheet and repeat with the rest of the cauliflower.
4. Spray the top of the cauliflower pieces with a light coating of olive oil. Bake for about 20–25 minutes until the pieces are tender. Flip the pieces over about halfway through. Serve while warm.

You can also try this Gluten-Free Brown Rice Flour Brownies recipe.

History

Rice has been around for a very long — some think as far back as 5000 B.C. with its beginning in China. Cultivation quickly spread making its way to Greece and the Mediterranean, then Southern Europe and North Africa. It continued to spread through Europe to Portugal, Brazil, Spain and South America. (10)

In the United States, southern states developed the rice trade on the many rice plantations around Georgetown, Charleston and Savannah, with the predominant strain of rice in the Carolinas coming from Africa and known as “Carolina Gold.”

Rice is important to many cultures, including the intention of ensuring fertility in marriage — one reason why rice is often thrown at weddings. Rice has almost been a staple for children as their first solid food. (11)

It’s hard to pinpoint exactly when rice flour became a form of flour, but it has long been known as an ingredient for rice noodles and Japanese desserts.

Risks and Side Effects

Rice is typically easy to digest and can be a part of a healthy diet. Recent controversy has been presented in regard to arsenic in rice. In general, if you have concerns, consider using a blend of flours to help reduce overconsuming rice flour. If you suspect problems relating to arsenic or seem to have digestive issues, stop consuming it immediately and make sure to seek professional help from your doctor.

Final Thoughts

Rice flour can be a great alternative to your diet, especially if you are gluten-intolerant or have Celiac disease. Experiment with different recipes to see what works best. Also, keep in mind that you may lose a few nutrients, but overall, rice flour is a safe and delicious alternative.

On the plus side, rice flour is gluten-free, high in fiber and can help protect your liver. On the downside, it’s lower in nutrients and phytonutrients than other flowers and also relatively high in carbs and calories.

If you want a gluten-free alternative to wheat flour, give rice flour a try, but also remember to check out other gluten-free flour options, such as coconut flour, sprouted flour, oat flour, almond flour, tapioca flour, chickpea flour, sorghum flour, cassava flour, amaranth flour, buckwheat flour, teff flour or even cricket flour.

The post Is Rice Flour Good for You? Pros & Cons of Rice Flour Nutrition appeared first on Dr. Axe.

If you are looking to spice up your meals, while adding loads of nutrition and texture, it’s time to try nutrition-rich quinoa and the best quinoa recipes out there!

Quinoa is a seed that acts like a grain but beats the other grains hands down with a huge kick of nutrition. This hardy, nutrient-dense seed is packed with protein and manganese, and it’s one of those key foods high in phosphorous. It also boasts an unusually high ratio of protein to carbohydrate and contains an amazing level of essential amino acids (1).

If you are looking to add protein, fiber and a host of vitamins and minerals to your diet, plus great taste and versatile texture, try out these tasty quinoa recipes below. Not only is this superfood good for you, but it’s delicious and easy to incorporate into your diet.

History

2013 was the “International Year of Quinoa” as designated by the United Nations due to its nutritional content and its ability to thrive in a variety of temperatures, soil conditions and elevations. (2) Native to Peru and Bolivia, it’s now being grown in Canada, Kenya and other diverse ecological systems. Sacred to the Incans, quinoa has been cultivated in the harshest conditions, without need for pesticides, herbicides or irrigation for over 7,000 years.

This rising food star is related to beets, spinach and chard and is available in white, red or black. The bitter coating naturally protects it from insects and other pests but is easy to remove by a thorough rinsing. Today, most quinoa available at grocery stores is pre-rinsed; however, you can rinse the quinoa prior to cooking to remove any residual bitterness that may remain.

Whether you select white, red or black quinoa, you can rest assured that your family is getting one of the purest and most natural forms of protein available from the plant world. Being gluten-free, it’s an ideal addition for those who have a gluten intolerance or celiac disease (3). Try these quinoa recipes below to add this extraordinary seed, that acts like a grain, to your diet.

How to Cook Quinoa

Quinoa is easy to cook:

1. Bring water or broth to a boil in a saucepan.

2. Add your quinoa. You want to use a 2:1 ratio of water/broth to quinoa, or one cup quinoa to two cups water or broth. One cup raw quinoa makes about three cups of cooked quinoa.

3. Reduce the heat and simmer for about 15–20 minutes (or until most of the liquid is absorbed and quinoa looks bigger, feels tender and starts to separate).

4. With a fork or spoon, break up the quinoa and fluff it up to get all the seeds separated. And you’re done!

You can store cooked quinoa for a few days, and it will retain its texture (much better than pasta will, actually).

30 Best Quinoa Recipes

Ready to give quinoa a try? Here are our top 30 quinoa recipes that will not only make you fall in love with this amazing seed, but enjoy all the quinoa health benefits as well.

Note: I recommend using natural sweeteners like raw honey, real maple syrup or organic coconut sugar to get the most nutrients out of these recipes. Also eliminate conventional cow’s milk and use coconut milk, almond milk or organic grass-fed goat milk or cheese, replace table salt with sea salt, and replace canola and vegetable oil with coconut oil, olive oil or ghee. Replace olive oil with avocado oil when cooking at a high temperature.

Quinoa Recipes for Breakfast

Yes, you can enjoy quinoa for breakfast! This superfood is a great way to start your day, giving you a boost of one of the more unexpected high-protein foods as well as essential nutrients to keep your energy levels high until lunch. Try these hearty and delicious quinoa recipes for breakfast!

1. Coconut Quinoa

Did you know that quinoa has more than twice the fiber, protein and potassium as oatmeal? If you have gotten tired of the same ole oatmeal, try this slightly sweet and satisfying coconut quinoa porridge. Start making the quinoa as you sip your tea or coffee and let it finish cooking while you are getting ready. Plus, it calls for coconut oil, and the health benefits of coconut oil are many, including being good for your immune system. This vegan-friendly recipe would be great topped with a sprinkling of chopped nuts or fresh fruit.

2. Veggie Quinoa Breakfast Bowl

Who says breakfast has to be sweet? Savory breakfasts can keep you from the mid-morning dip in energy that naturally follows an overly sweet breakfast. In the morning, cook quinoa as directed, adding the vegetables until liquid is absorbed. Top with a fried sunny-side up egg (or a soft-boiled egg or poached egg) and enjoy this nutrient-dense, fresh and satisfying breakfast.

3. Quinoa Banana Oat Pancakes

A healthy, gluten-free way to get your day started! This is one of the quinoa recipes for breakfast that pairs perfectly with pure maple syrup or raw honey for some added sweetness!

Photo: Camille Styles

8. Oatmeal Quinoa Power Bowl

This basic quinoa recipe is loaded with protein and iron. This is a breakfast meal that you can tailor to your own tastes with different toppings options to create several variations!

4. Summer Breakfast Quinoa Bowl

Do you have an abundance of fresh fruit or blueberries waiting to be consumed? This vegan-friendly warm quinoa bowl is made with unsweetened almond milk, quinoa and vanilla extract, and then topped with fresh fruit. High in protein, low in fat, this breakfast helps you to start the day with the essential nutrients you need to thrive until lunch.

5. Quinoa Scramble

One of my favorite breakfast foods is eggs. Scrambled, poached or fried in coconut oil, they are a great source of nutrition. When added to quinoa, it really gets your energy going for the day. Try this quinoa scramble with avocado for a delicious grain-free, hearty and nutrient-dense breakfast. Mix it up by adding a spicy salsa or black beans for an extra boost.

6. Quinoa Porridge Recipe

This is a basic quinoa recipe that is simple and delicious! It’s vegan, vegetarian, gluten-free and packed with protein.

7. Cinnamon Toast Quinoa

This is one of the amazingly simple quinoa recipes for breakfast that features toasted pecans, cinnamon and dried cranberries. Feel free to substitute the dried cranberries for raisins or even dried cherries. Be sure to use pure maple syrup or raw honey.

Quinoa Recipes for Lunch

9. Quinoa Tabbouleh

Tabbouleh has been enjoyed for generations throughout the Middle East. By replacing the bulgur with quinoa, this side dish moves to center stage. The magnesium-rich food quinoa is also high in protein and potassium, making it perfect for your mid-day meal.

This is one of the quinoa side dish recipes that are filling and satisfying. This salad is packed with cucumbers, tomatoes and scallions and is easily prepared in advance. Don’t worry about the garlic in the salad dressing; the fresh mint and fresh parsley are natural breath fresheners. Quinoa tabbouleh travels well, making it perfect as a healthy lunch at your desk, or packed into school lunches.

Photo: Fit Foodie Finds

10. Caprese Quinoa Salad

Packed with all of the flavors you love from Italy, this quinoa salad recipe is perfect for lunch, or a quick dinner. Quick and easy to prepare, the combination of tomatoes, basil and mozzarella, topped ever so lightly with olive oil is satisfying and healthy.

The recipe calls for red quinoa, adding to the visual appeal, but any color of quinoa will suffice. Speed up the preparation by using leftover quinoa, and in just a matter of minutes, you can be enjoying this light, flavorful and healthy lunch.

11. Greek-Style Quinoa Burgers

This Greek-inspired burger feels like a splurge, but in reality, it’s packed with protein from the quinoa, beans and yogurt. Prepare the burgers as directed a day ahead and brown just before serving. Instead of cooking these quinoa burgers in olive oil, brown in coconut oil for extra healthy coconut oil benefits. Top as desired with cucumber, fresh tomatoes, yogurt sauce and enjoy!

To make this a healthy and healing option, I always switch out the off-the-shelf pita and choose a sprouted grain bun or homemade sourdough. This tangy, protein-dense treat will quickly become a favorite in your home.

12. Fall-Vegetable and Quinoa Hash with Poached Eggs

Fall brings some of the most beloved vegetables of the year, and this hash recipe is sure to please. For a quick lunch, use leftover quinoa and roast the sweet potato and beets the evening before. Prior to serving, poach an egg to top this earthy, colorful and luscious combination.

13. Golden Quinoa Salad with Lemon, Dill & Avocado

This is another quinoa recipe for salad that is as nutritious as it is beautiful. In this recipe, the quinoa is tossed with radishes, cucumbers, almonds, dates, cheese and a zesty lemon dressing. Then, you top it with chunks of avocado! Abundant with flavor and texture, this is one of my must-try quinoa recipes.

14. Quinoa Wraps

This vegan-friendly wrap incorporates a variety of textures and flavors, making it a satisfying and nutrient-dense meal. The golden raisins add a touch of sweetness, the salty pumpkin seeds add crunch and the tapenade just adds a touch of acidity.

For this recipe to meet my approval, I always substitute sprouted-grain tortillas. For those following a gluten sensitivity diet, use gluten-free tortillas. And if you are going to take this to work for lunch, pack the filling separate from the tortillas and wrap just before serving to avoid sogginess.

Photo: Oh My Veggies

15. Quinoa Quesadillas

Who doesn’t love a quesadilla? This recipe incorporates broccoli and quinoa into this traditional dish, boosting the protein, while helping to lower cholesterol. Replace the cheddar cheese for a cheese from my Healing Foods Shopping List, and use tortillas made from sprouted whole grains. If you like something to dip your quesadilla in, mix goat’s milk yogurt with a touch of lemon or lime juice and enjoy. You could even try this quinoa recipe with chicken as well!

Quinoa Recipes for Dinner

Do you need to break out of your quinoa routine? Is your go-to recipe for quinoa just cooking it with stock or water and serving it as a side dish? Then these recipes will break you out of the rut, provide outstanding nutrition and satisfy even the choosiest of eaters.

16. Quinoa Stuffed Squash

Winter squashes — including delicata, acorn and the dumpling squash this heavenly recipe calls for — add a sweet, creamy and rich addition to your plate. Perfect for a fall evening with family, this easy recipe combines quinoa with dates, pistachio nuts, onion, lemon and a touch of cinnamon. Serve as a side dish for roasted meats, or as the main course with a salad. Try it, and maybe it will make the cut for your Thanksgiving table!

17. Baked Spinach Quinoa Falafel Patties

Are you ready for a healthy, filling and exotic dinner featuring quinoa? Falafel has been updated in this Middle Eastern classic with the addition of quinoa. The combination of chickpeas, fresh herbs, spinach and tahini in these baked falafel patties pairs perfectly with avocado dressing, warm sprouted pita bread and some tzatziki.

18. Quinoa and Brown Rice Bowl with Vegetables and Tahini

This dish proves that we do eat with our eyes first. The combination of quinoa, brown rice, carrots, broccoli, kale, shitake mushrooms, avocado, tahini and sprouts creates a warm and inviting dish that is packed with vitamins, minerals, fiber and protein. Perfect as a main course, this vegan-friendly bowl of goodness is guaranteed to satisfy.

Photo: Girl Makes Food

19. Pizza Quinoa

In less time than it takes to have a pizza delivered, you can be enjoying this bowl full of pizza-inspired quinoa! Satisfy your pizza craving with this healthy alternative with all of the flavor — and none of the guilt. Quinoa provides the protein and satisfying chewy texture, while the arugula adds a bit of a bite.

20. Slow Cooker Quinoa Chicken Chili

Yes, one of the tastiest quinoa recipes is actually made for your slow cooker! Start in the morning … By dinner time, your house will smell divine, and your dinner will be ready. Enjoy a bowl full of this healthy, protein-packed chili without guilt. Top with fresh diced tomatoes, green onions and just a sprinkle of raw cheese.

21. Quinoa Spinach Bake

Sometimes you just need something yummy and comforting. For those nights, try out this delicious quiche-style quinoa spinach bake. Sure to please every crowd, it’s full of flavor and crunchy texture with a sesame crust.

22. Beef and Quinoa Stuffed Bell Peppers

Looking for a filling meal that doesn’t feel heavy in your stomach? The beef and quinoa stuffed bell peppers recipe may just be the answer you’ve been searching for. This dish is bursting with flavor thanks to the green chiles and fire-roasted tomatoes.

23. One Pot Tandoori Quinoa

This Indian quinoa recipe includes chickpeas, tomatoes, fresh cilantro and sweet potatoes. You can make different variations by substituting some of the veggies for your own favorites. If you don’t have any garam masala, substitute it for curry powder.

Desserts and Snacks

Quinoa is truly one of the most versatile foods on the planet. Quinoa for breakfast, lunch and dinner — but how about for snacks and yummy desserts, you ask? Here you go!

24. Healthy Quinoa Chocolate Bark

Not only is this quinoa chocolate bark not full of high fructose corn syrup, it’s actually filled with incredible superfoods like quinoa, chia seeds and hemp seeds.

25. Black Bean and Quinoa Brownie Fudge

Healthy fudge? Well, it can be in moderation. Just don’t splurge on it every day. This vegan, gluten-free fudge is rich and decadent, with the texture of a chocolate truffle. To keep fresh, be sure to refrigerate as directed. The key to this recipe is transforming quinoa into flour; this is easily accomplished with a coffee grinder or blender. And definitely forego the agave syrup in favor of maple syrup.

26. Quinoa Krispie Treats

Who doesn’t love a guiltless midday snack? This spin on the classic snack allows rice to be substituted for quinoa. This basic quinoa recipe is sure to be a staple in your snack stash.

Photo: Honest Fare

27. Creamy Quinoa Pudding

Similar to traditional rice pudding, this creamy quinoa pudding recipe combines quinoa, milk (or your favorite nut milk), cinnamon and vanilla for a rich dessert. Instead of the sugar called for in the recipe, use coconut sugar or raw honey. Top with your favorite fresh berries and enjoy.

28. Quinoa Coconut Macaroons

When you just need to splurge and have a cookie, try this recipe that includes only five simple ingredients. Unsweetened coconut, quinoa, raw honey, egg whites and a pinch of sea salt are the only ingredients you need for this treat.

Photo: Simply Quinoa

29. Chocolate Chip Zucchini Quinoa Muffins

This is a delicious midday snack to have at work or on the go. This recipe is perfect to get a heap of fiber, protein and healthy fats to help you feel full … Not to mention the potassium from the banana and vitamins and minerals you’re obtaining from the zucchini. You can’t go wrong with making this snack!

30. Banana Nut Quinoa Muffins

A basic quinoa recipe that is quick and easy to make! Feel free to use real eggs, flax eggs or another egg substitute of your liking. This is a simple snack recipe that helps you stay on track with your dieting needs and is delicious, too.

Final Thoughts

Quinoa is truly a versatile food. Don’t limit quinoa to a simple side dish cooked with water. It adapts well to a variety of cuisines, including Middle Eastern, Italian, Mexican, Indian and many others.

Even if you haven’t enjoyed quinoa in the past, pick a few of these recipes to try. Much of the preparation for these recipes can be completed in advance. So why not cook up a big batch of plain quinoa and try a few of these quinoa recipes this week?

The post 30 Best Quinoa Recipes appeared first on Dr. Axe.

Is pasta healthy? Like other processed carbohydrates — including most cereals, bread and baked goods— pasta has been deemed a problematic food when it comes to packing on the pounds. In fact, in recent decades pasta has even been blamed for contributing to the obesity epidemic, despite the fact that it’s been a staple food in countries such as Italy for hundreds of years. (1)

If you’re a lover of pasta, then you’re probably wondering: is pasta healthy, or is pasta bad for you? A recent meta-analysis sought out to answer this very question. And findings from the analysis have been surprising for many people— especially those who have had great success following low-carb diets, such as the paleo diet or ketogenic diet.

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Is Pasta Healthy? Study Details

A 2018 systematic review investigating the effects of eating pasta is taking the diet and health industry by storm. The meta-analysis published in the journal BMJ included findings from 29 randomized controlled trials containing about 2,500 participants. The objective of the analysis? To determine how including pasta in a low-glycemic index diet affects body weight and markers of adiposity (a condition of being severely overweight or obese) in adults. (2)

So what did the pasta study say — is pasta good for you to lose weight? Is pasta healthy? Or is it contributing to the rising rates of overweight/obesity? Many studies included in the review actually point to a relationship between eating pasta and losing weight. Researchers measured the study participants’ body weight, BMI, body fat, and waist measurements to determine if eating pasta did or did not contribute to changes in weight and body fat.

In the end, researchers concluded that “pasta in the context of low-GI dietary patterns significantly reduced body weight and BMI compared with higher-GI dietary patterns. There was no effect on other measures of adiposity.” The average length of the studies included in the review was 12 weeks. The analysis showed that pasta in the context of a low-GI diet had the effect of reducing body weight by an average of 0.26 to 0.63 kg (or 0.5 t0 1.38 pounds.) compared with higher-GI control diets. That may not seem like a lot of weight loss, but it also shows that eating pasta as part of a low-glycemic index diet doesn’t cause weight gain, either.

How can this be? The key here is that pasta may help with weight loss/weight maintenance in the context of low-GI dietary patterns. Pasta intake has been associated with better adherence to the Mediterranean diet, a dietary pattern which has a demonstrated metabolic and cardiovascular benefit. 

As we’ll cover more below, the study participants who lost weight eating pasta actually ate pasta as part of an overall healthy, low-glycemic index diet. In other words, they may have eaten pasta regularly — on average a little more than three 1/2-cup servings each per week — but they still limited the overall amount of processed carbohydrates and added sugar consumed. This suggests that the study participants were able to lose or maintain weight by balancing their overall nutrient intake. I’ll share more tips on how to do this below.

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Is Pasta Healthy? Or Is Pasta Fattening?

How Pasta Can Be Part of a Healthy Diet:

It seems that pasta can be healthy when it’s eaten in moderate amounts, and when consumed with other healthy foods. But of course, the opposite is also likely true: eating lots of pasta and not many other low-calorie, nutrient-dense foods will not benefit your waistline or your health.

Is pasta healthy? It really boils down to more than just the pasta. The pasta itself isn’t necessarily fattening. One serving of cooked pasta (about one cup) has about: 210 calories, one gram of fat, 43 grams of carbs, three grams of fiber, and six grams of protein. (3) If your diet includes plenty of unprocessed foods — especially nutrient-dense fresh vegetables — then eating one serving of pasta several times per week may not be a deal breaker. On the other hand, it’s easy to eat two or three servings of pasta at one time if you’re not careful, especially since restaurants tend to serve this amount (or often even more).

Lower-glycemic index (GI) foods are shown to:

• Help you feel full faster
• Delay hunger
• Decrease subsequent calorie intake
• Offer some protection against obesity (4)

Pasta has been found to have a similar GI compared with many fiber-rich carbohydrates, including barley, legumes and steel cut oats. Pasta also has a lower GI compared with some high fiber foods, including whole-wheat bread, breakfast cereals like bran flakes and potatoes with skin.
As a comparison, according to Harvard Medical School’s glycemic index chart, regular spaghetti has a GI score of 49, while a white potato’s GI score is 78. White rice’s GI score is 73. (5)

The study also found that white wheat pasta has a higher micronutrient content compared with other white wheat products like bread since it contains an aleurone layer, which is preserved as a result of the use of harder kinds of wheat (like durum wheat).

Pasta retains a lower glycemic response primarily due to the processing techniques used in pasta making, which gives it a compact structure and reduces starch absorption. Pasta has also been a traditional part of the Mediterranean Diet, which has been shown to help prevent the development of cardiovascular disease, breast cancer, depression, colorectal cancer, diabetes, obesity, asthma, erectile dysfunction and cognitive decline. (6)

How Pasta May Be Fattening & Harmful to Digestion:

Is pasta healthy? It depends what you eat with it and how your digestion works. The fact that heaps of pasta contribute lots of calories and processed carbohydrates to your diet is not the only problem. Another issue? Pasta is a concentrated source of gluten, a type of hard-to-digest protein that’s found in grains like wheat, rye and barley. Gluten is found in not only pasta, but also all other products containing wheat flour, including bread, wraps, cereals, cookies, cakes and some tortillas.

What’s wrong with eating gluten? Gluten-containing grains contain oligosaccharides, a type of short-chain carbohydrate that is easily fermentable in the gut, which can lead to a number of digestive issues. Depending on the person, gluten may contribute to intestinal permeability (aka leaky gut), reduce nutrient absorption, cause autoimmune responses, deplete energy and increase cravings. Gluten is naturally found in wheat/wheat flour — it’s what gives foods many baked goods their pleasing texture and feel in your mouth. Plus it’s added to many other foods to modify the stability and structure of products, such as marinades, salad dressings, condiments and deli meats.

I recommend a gluten-free diet for the majority of people because cutting out gluten seems to offer several benefits. These include:

• Maintaining higher energy levels
• Less inflammation
• Better control of cravings
• Easing digestive symptoms like gas, bloating, diarrhea or others tied to IBS

While many people have a hard time digesting gluten properly, it’s also true that others may have no issue eating gluten. Gluten intolerance/sensitivity occurs on a spectrum, so you might have a very hard time digesting it, sort of a hard time or no problem at all. It really depends on many factors, including your genetics, gut health, medical history, stress levels and overall diet. (7)

So all of that being said, is pasta really bad for you? Is pasta healthy? It may or may not be. I don’t recommend people go out of their way to eat pasta, and in fact, I usually recommend avoiding it. However, whether or not you should eat pasta really depends on your individual response to eating wheat, your weight loss goals, your ability to control your portion size and of course your overall diet (what other foods you eat pasta with).

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The Key? The Glycemic Index

Researchers involved in the pasta study believe that pasta may not contribute to weight gain, and may actually support weight loss when it’s included in an overall low glycemic index diet. What exactly is the glycemic index?

The glycemic index is a system used to rate how quickly glucose/sugar from foods affects blood sugar levels. Processed carbohydrates and those that contain lots of sugar are usually high-glycemic foods.

Examples of high GI foods include:

• Soda
• Most juices
• Most cereals
• White rice
• White bread
• White potatoes
• Cookies
• Cakes

The carbs/sugars in these foods are digested rapidly, raising blood sugar levels quickly. But then blood sugar levels plummet quickly after eating high these GI foods, for some people leading to a “crash” in energy and cravings for more carbs.

Low-GI foods tend to have a different effect. They gradually cause blood sugar levels to rise, since the carbs/sugars in these foods are digested more slowly thanks to the beneficial effect of fiber.

Examples of low-GI foods include:

• All non-starchy vegetables
• Some fruits
• 100 percent whole grains like steel cut oats and quinoa
• Beans and lentils
• Fats and proteins

Meats and oil don’t contain carbohydrates and therefore have a GI score of zero.

How you combine different foods is very important when it comes to digestion and blood sugar management. Pairing low GI carbs with a healthy source of fat and protein (such as olive or coconut oil, eggs, and fish, for example) can be helpful for managing blood sugar levels, energy and hunger. Overall, you can think of a low-glycemic diet as a “slow carb diet.” There are many low-carb foods that also qualify as low glycemic foods because of their ability to prevent a strong release of insulin and blood sugar fluctuations after eating.

In case you’re confused about glycemic load versus glycemic index scores, here’s what you need to know: glycemic load (GL) scores take into account the GI score of a particular carbohydrate, but also considers how the carbs in the food affect blood sugar levels when eaten in average portions and with other foods. This means that a food’s glycemic load (GL) score may be a better predictor of whether or not a food eaten in moderate amounts as part of a whole meal is generally healthy or not.

Here are 7 tips for eating pasta as part of a low-glycemic diet:

1. Choose Whole, Sprouted Grains

Choose whole grains over processed/refined grains. Eating whole grains is less likely to cause weight gain and has been associated with lower BMI and body fat percentage. (8 ,9) Try a sprouted whole grain pasta, which will contain more fiber and be lower GI. Aside from eating pasta, get to know a variety of unprocessed whole grains, such as steel-cut oats, brown rice, wild rice, sprouted grain breads, granola and muesli, and whole-wheat pasta.

2. Watch Your Portion Size

A moderate serving of healthy complex carbs equates to about a half cup of uncooked or one cup cooked. Try to have only one cup of cooked pasta at one time.

3. Prepare Pasta Al Dente

Cook pasta al dente in order to help lower its GI index. Al dente pasta is slightly hard/undercooked, or at least not overcooked and mushy. Not overcooking pasta means that the carbs will impact blood sugar less rapidly.

4. Add Lots of Veggies

While the meta-analysis mentioned above found that eating pasta didn’t contribute to weight gain, keep in mind that the study participants weren’t eating pasta dishes covered with creamy sauces, loads of cheese and unprocessed meats. They were more likely eating pasta with healthy Mediterranean Diet foods, such as olive oil and veggies and beans.

Try to include veggies with every meal, including with pasta. Aim for a variety of types, such as leafy greens, broccoli, spinach, onion, green beans, artichokes, peppers, and others. Adding veggies to pasta will allow you to eat a larger volume of food, making you feel fuller, without adding lots of extra calories. This is a great way to control your portion size and prevent over-eating.

5. Combine Carbs With Healthy Fats & Protein

Eat pasta with a healthy source of protein and fat to lower the GL of the meal. Animal proteins are zero GI foods, containing very little or zero carbs. Choose wild fish, such as salmon, free-range eggs, grass-fed beef or lamb, raw dairy products (including yogurt, kefir or raw cheeses), cage-free eggs, and pasture-raised poultry.

Healthy fats and oils have a GI score of zero since they contain no sugar/starch/carbs. They don’t significantly impact blood glucose or insulin levels and can be added to pasta to reduce their GI load. Add virgin olive oil, avocado oil, truffle oil, ghee, or grass-fed butter to pasta to add more taste and make it more satisfying.

6. Add More Fiber To Slow Digestion

Try to eat more high fiber foods and complex carbohydrates, which consist of longer chains of simple sugars. Examples include beans, legumes, many veggies, nuts, seeds and 100 percent whole grains.

• Veggies are the best way to boost the fiber content of meals.
• Beans and legumes have GL values and can be added to pasta to provide fiber and protein. Ideally, eat these in small amounts (about 1/2 cup at once) to help with digestion.
• Also eat nuts and seeds, which provide fiber and healthy fats. Try chia seeds, flaxseeds, pumpkin seeds, almonds, and walnuts.

7. Focus On Overall Nutrient Density

To further round out your diet and boost your nutrient intake, follow these tips:

• Eat fresh fruit when you’re craving sweets. Some fruits like apples, strawberries, peaches and others are called “simple carbs” because they contain natural sugar, so these are sometimes called GI foods, however, they can still be part of a balanced diet.
• Acidic foods seem to help lower the GI of certain foods. Use vinegar-based dressings on pasta salads, try apple cider vinegar taken with water, have fermented yogurt with cereal, and add some lemon juice on pasta or vegetables.
• Fermented dairy products (full fat) are a good source of probiotics, fat and protein. Choose plain, unsweetened yogurt, raw whole milk and traditionally made cheeses (choose organic, aged and raw when possible).

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Final Thoughts On Pasta: Is Pasta Healthy or Is Pasta Fattening?

• Is pasta healthy? A 2018 meta-analysis set out to find the answer and discovered that adults who ate pasta as part of a low glycemic diet did not gain weight, but actually lost a small amount of weight compared to people eating a higher glycemic diet.
• Is pasta good if you are on a diet? Pasta may not contribute to weight gain, and may actually support weight loss when it’s included in an overall low glycemic index (GI) diet. A Low GI diet includes plenty of veggies, healthy fats and protein, and little added sugar and processed grains.
• Is pasta healthy? Pasta may still be fattening if you eat too much of it, don’t add any veggies which are filling and cover it with heavy sauces. Pasta also contains gluten, which can be hard on digestion.

Some tips for making pasta healthier and eating a low GI include:

• Choosing whole grain
• Preparing pasta al dente
• Watching your portion size
• Adding veggies
• Having pasta with fats and protein
• Consuming more fiber
• Focusing on overall nutrient-density of your diet

Read Next: The Dirty Dozen List: Are You Eating the Most Contaminated Produce?

The post Is Pasta Healthy? The Answer May Surprise You  appeared first on Dr. Axe.

From pizza crusts to pastries, many popular grain-based products start out as wheat berries. From there, these grains are often drained of their nutrients, ground into white flour, heavily processed and sold on the shelves of your local supermarket.

But while these ultra-processed foods may not be so stellar for your health, they start out full of fiber, protein and essential nutrients that are vital for everything from keeping your heart healthy to maximizing bone strength.

Fortunately, you can still get these benefits by skipping the processed grains and going straight to the source. Wheat berries are widely available, easy to add to your diet, and offer an impressive array of nutrients and health benefits in each and every serving.

What Are Wheat Berries?

The wheat berry, or wheatberry, is the whole grain form of wheat. It’s composed of all three parts of the wheat kernel, including the wheat germ, bran and endosperm. During processing, refined grains are stripped of the nutrient-rich bran and germ, leaving only the endosperm and producing a final product significantly lower in important vitamins and minerals.

Because the wheat grain berry contains the bran, germ and endosperm, it contains a concentrated amount of protein, fiber and micronutrients and boasts a long list of health benefits.

The wheat berry can be cooked and added to dishes or ground up to make wheat flour. It can also be added to soil and grown into wheatgrass, a popular health food frequently found in juices and supplements alike.

Benefits of Wheat Berries

1. Promote Regularity
2. Support Heart Health
3. Regulate Blood Sugar
4. Aid in Weight Loss
5. Strengthen Bones
6. Help Prevent Anemia

1. Promote Regularity

Wheat berries are a great source of fiber, packing in up to 24 percent of the fiber you need for the entire day in a single quarter-cup serving. Fiber is important to many aspects of health, especially when it comes to the digestive system.

When you eat fiber, it moves slowly through the gastrointestinal tract undigested, helping add bulk to stool and get things moving. One analysis published in the World Journal of Gastroenterology looked at the results of five studies and showed that increasing fiber intake in patients with constipation was effective in increasing stool frequency. (1)

Dietary fiber may also benefit other digestive conditions and has been shown to help protect against intestinal ulcers, aid in the treatment of Crohn’s disease and improve irritable bowel syndrome symptoms. (2, 3, 4)

2. Support Heart Health

Heart disease is a huge problem that impacts millions around the world. In fact, about 92.1 million Americans have some form of heart disease, and it’s projected that nearly 44 percent of the population will be affected by the year 2030. (5)

Thanks to their high fiber content, wheat berries may have a positive effect on heart health. Fiber has been shown to lower cholesterol levels, which can prevent the buildup of fat in the arteries, maximize blood flow and keep your heart in good shape. (6)

In one study out of Seattle, taking a fiber supplement for 51 weeks dropped bad LDL cholesterol by 12.1 percent and lowered triglycerides by 8.5 percent without affecting beneficial HDL cholesterol. (7) Meanwhile, another study from the Tulane University School of Public Health and Tropical Medicine in New Orleans composed of nearly 10,000 adults showed that a higher intake of fiber was associated with a lower risk of coronary heart disease. (8)

3. Regulate Blood Sugar

High blood sugar can contribute to a range of negative diabetes symptoms, such as increased thirst, fatigue and headaches. Long-term high blood sugar can cause even more serious side effects like nerve damage and impaired wound healing.

Incorporating wheat berries into your diet is an easy way to help keep your blood sugar levels under control. This is because they’re rich in fiber, which slows down the absorption of sugar in the bloodstream.

Multiple studies have found that upping your intake of whole grains like the wheat berry could provide protection against diabetes. A massive study published in PLoS Medicine, for instance, showed that every two servings of whole grains consumed per day was associated with a 21 percent reduction in the risk of type 2 diabetes. (9)

4. Aid in Weight Loss

Wheat berries are a nutrient-dense food, meaning they contain tons of important nutrients and a low amount of calories. Because they’re high in both protein and fiber, wheat berries also make a great dietary addition if you’re looking to shed a few extra pounds.

Fiber can help promote satiety and reduce appetite and food intake. (10) Protein, on the other hand, can decrease levels of ghrelin, the hormone responsible for stimulating hunger. (11)

Additionally, some studies have found that eating more whole grains like wheat berries could reduce the risk of obesity. One study published in Public Health Nutrition, for example, showed that a higher intake of whole grains was associated with a lower body mass index and less belly fat. (12)

5. Strengthen Bones

Much like other nutrients like calcium, phosphorus and vitamin D, manganese plays a central role in maintaining the health of your bones. Manganese is involved in bone mineralization as well as the formation of bone cartilage and collagen. Just one serving of wheat berry can nearly knock out your daily requirements for manganese, supplying 97 percent of the recommended daily value.

Although more research is needed, animal studies have found that a deficiency in this vital mineral can result in bone loss. (13) Meanwhile, a 2008 animal study out of South Korea showed that manganese supplementation actually helped increase bone formation as well as bone mineral density in rats. (14)

6. Help Prevent Anemia

Anemia is a condition characterized by a lack of healthy red blood cells in the body, and it’s often caused by nutritional deficiencies like a lack of iron, folate or vitamin B12. Anemia symptoms can range from weakness to pale skin and chest pain.

Wheat berry is a great source of iron, providing 10 percent of the daily recommended value in each quarter-cup serving. Supplementing your diet with iron-rich foods like wheat berry can help prevent iron-deficiency anemia to promote healthy red blood cell production. Be sure to pair wheat berries with other sources of iron like grass-fed beef, lentils and spinach, as well as vitamin C foods to help boost iron absorption.

Wheat Berry Nutrition

The wheat berries nutrition profile is high in fiber, manganese and selenium, along with a host of other important vitamins and minerals.

A quarter-cup serving of wheat berries contains approximately: (15)

• 158 calories
• 33 grams carbohydrates
• 7 grams protein
• 1 gram fat
• 6 grams dietary fiber
• 2 milligrams manganese (97 percent DV)
• 34 micrograms selenium (49 percent DV)
• 0.25 milligram thiamine (16 percent DV)
• 159 milligrams phosphorus (16 percent DV)
• 60 milligrams magnesium (15 percent DV)
• 2.8 milligrams niacin (14 percent DV)
• 0.2 milligram copper (10 percent DV)
• 1.7 milligrams iron (10 percent DV)
• 1.3 milligrams zinc (9 percent DV)
• 0.2 milligram vitamin B6 (8 percent DV)
• 21 milligrams folate (5 percent DV)

In addition to the nutrients listed above, wheat berry also contains a small amount of potassium, pantothenic acid and vitamin E.

Wheat Berries vs. Wheat Germ

The wheat kernel has three components, including the bran, germ and endosperm. The bran makes up the outer skin of the kernel, the endosperm is the part of the seed that provides nourishment and the germ is the embryo of the kernel that houses the most nutrients. While the wheat berry contains all three parts of the kernel, wheat germ is made up of only one.

Wheat germ has a nutty and mild flavor that works well in oatmeal, smoothies and baked goods. However, because of its unique texture, it may not be as easy to use or versatile as wheat berries, which can be subbed into just about any recipe with whole grains.

Nutritionally, wheat germ a bit higher in calories and carbohydrates but contains more protein and fiber per ounce. It’s also richer in many micronutrients, including manganese, selenium, thiamine and phosphorus.

Where to Find and How to Use Wheat Berries

Wondering where to buy wheat berries? These nutritious grains are widely available at most major grocery stores, health food shops and online retailers and can typically be found in the natural foods section alongside other whole grains. They’re also sometimes available in the bulk foods department, allowing you to try as much as you want before committing to bringing home a whole bag.

Do a quick search for “how to cook wheat berries” and you’ll notice that it’s pretty much the same as other grains. It involves adding the wheat berries to a pot of water, bringing it to a boil and then letting it gently simmer until fully cooked.

However, the wheat berries cooking time is a bit longer than other grains, which may discourage some people from trying them out. But while they do take a full hour to cook, they’re incredibly versatile and can be made in big batches and used for meal prep throughout the week. Because of their density, they also freeze well and can be stored for up to a month.

Wheat berries can easily be swapped into your favorite recipes and used in place of other grains like farro, rice, quinoa or barley. They have a nutty yet sweet flavor that works well in many dishes and adds a delicious crunch to salads, soups, side dishes and desserts. Plus, you can even throw your wheat berries into a food processor or home mill and use them to make homemade wheat flour.

You can also use wheat berries to grow wheatgrass, which is usually either juiced or ground into a fine green powder. It’s often recommended to soak the wheat berries first to let them sprout before adding them to a growing tray with about an inch of soil. The tray should be placed in an area with indirect sunlight and watered daily. Once the wheatgrass reaches four to six inches, you can cut it just above the roots and use the wheatgrass immediately.

Wheat Berry Recipes

Just as you can use other grains as a simple wheat berries substitute, you can also swap wheat berries in place of grains like farro, quinoa, rice, buckwheat or barley in a variety of dishes.

Need some ideas? Here are some wheat berries recipes that you can try out to get you started:

• Winter Wheat Berry Salad
• Lemony Wheat Berries with Roasted Brussels Sprouts
• Ultimate Mushroom Soup
• Creamy Wheat Berry Porridge with Gingered Blueberry Topping
• Super Chickpea + Wheat Berry Veggie Salad

History

The modern milling process strips wheat kernels of the germ and bran, leaving behind only the endosperm. While this process may extend shelf life and give products a softer texture, it also removes many of the important nutrients found in the wheat berry.

However, this method of processing is relatively new. Originally, stone mills made flour by grinding grains between stones to help retain their nutritional quality. In later years, steam roller mills and automated flour mills were used to speed up production and enhance efficiency.

During the Industrial Revolution, the invention of the roller mill helped skyrocket flour production by stripping the kernel of the bran and germ, leaving behind mostly empty calories and carbohydrates and depleting the kernel of its health-promoting properties.

By opting for whole wheat products like wheat berries, however, you can ensure that you’re taking full advantage of the many nutrients and health benefits these whole grains have to offer.

Precautions

Wheat berries are chock-full of protein, fiber, vitamins and minerals and can generally be enjoyed with minimal risk of side effects. That being said, there are some people who may want to limit their intake.

In particular, if you have celiac disease, a wheat allergy or a sensitivity to gluten, you should definitely avoid wheat berries. Wheat berries contain gluten, which can trigger adverse side effects for these individuals.

If you’re following a wheat belly diet, a low-carb diet or a gluten-free diet for reasons other than gluten sensitivity, you may also need to limit your intake of wheat berries.

Additionally, if you experience symptoms like nausea, diarrhea, stomach discomfort or itching after eating wheat berries, you should discontinue use immediately and consult with your doctor.

Final Thoughts

• Wheat berries are the whole grain form of wheat, which contain all three parts of the wheat kernel.
• They are high in fiber and protein, plus an array of micronutrients like manganese and selenium.
• Wheat berries benefits the health of your heart and bones, aids in weight loss, prevents anemia, promotes blood sugar control, and supports regularity.
• They can be cooked and used to add a crunch to dishes, ground up into wheat flour, or sprouted and grown into wheatgrass.
• Combining wheat berries and other whole grains with a well-balanced and healthy diet can have a major influence on many aspects of overall health.

Read Next: Bulgur Wheat: The Better Wheat for Your Belly & More

The post Wheat Berries: Top 6 Benefits of Wheat Berry Nutrition appeared first on Dr. Axe.

When most people think of protein, they think high-protein foods like chicken, grass-fed beef, eggs, and beans and legumes. But did you know that this essential macromolecule your body needs to build new cells can be consume through protein bread? Yes, you read that right — high-protein bread. Manufacturers all over have launched the revolutionary bread, helping people get their protein intake in bread form.

Expected to be popular among fitness fans, retailers also predict protein bread will be a hit for anyone interested in meeting weight loss goals through diet or reaping other benefits from this nutrient-packed bread.

Protein Bread Benefits

1. Maintains Skeletal Muscle

Sarcopenia is the loss of muscle mass and strength that occurs with advancing age. Although estimated prevalence and definitions vary, it’s a commonly recognized condition among older adults.

Maintaining skeletal muscle function throughout the life span into old age is important for independent living and good health. Several studies have identified protein as a key macronutrient for older adults. Protein intake greater than the amount needed to avoid negative nitrogen balance may prevent sarcopenia and improve bone health.

Consuming the right amount of protein may improve function and quality of life in healthy older adults, as well as improve the ability older adults to recover from disease and trauma. (1)

2. Aids Weight loss

Protein may be an effective weight loss strategy since it generally increases satiety to a greater extent than carbohydrates and fats. A randomized study of 27 overweight men had the men consume an energy-restricted diet as either high-protein or normal protein for 12 weeks. The high-protein diet group experienced greater fullness throughout the day compared to the normal amount of protein group. (2)

In a six-month randomized trial of 60 overweight and obese subjects, weight loss was almost twice as great in subjects receiving high-protein diet compared with a moderate protein diet. The benefits of consuming higher-protein product was also demonstrated in longer-term studies. In a 12-month study, 50 overweight and obese subjects, weight loss was greater in the high-protein group. During the six-month follow-up period, the high-protein group experienced 10 percent greater reduction in intra-abdominal adipose tissue than the medium-protein group. (3)

3. Lowers Cardiovascular Disease Risk Factors

Cardiovascular disease is one of the leading causes of death worldwide. Dietary fiber intake is widely recognized as a part of a healthy diet and keeping serum cholesterol levels at bay. Higher dietary fiber intake is inversely associated with the incidence of cardiovascular disease.

Dietary fiber has some beneficial effects on cardiovascular health by lowering serum cholesterol concentrations via an increase in the excretion of bile acids and inhibiting fatty acid synthesis in the liver. High-fiber foods like protein bread may also help control body weight because of causing greater satiety and slower digestion. (4)

4. Boosts Cognitive Function

The brain is the most metabolically active organ in the body by far, representing only 2 percent of body weight but accounting for over 20 percent of the body’s total energy expenditure. B vitamins’ general metabolic functions, alongside their roles in neurochemical synthesis, may therefore impact cognitive function, and enriched high-protein bread is a good source of B vitamins. (5) As for brain atrophy, homocysteine is risk factor for cognitive impairment and dementia. Dietary administration of B vitamins, such as in protein bread, may help lower plasma concentrations of homocysteine.

A double-blind, randomized, controlled study found that homocysteine-lowering B vitamins may slow the rate of accelerated brain atrophy in patients with mild cognitive impairment. Our brains slowly atrophy as we age, but the shrinking is accelerated in participants suffering from Alzheimer’s disease. In a recent study, participants who were given  B vitamins for two years had decreased rate of brain shrinkage. The rate of atrophy in participants with high homocysteine levels was cut in half. (6)

5. May Help Treat Colorectal Cancer

Colorectal cancer is the third most common type of cancer. Evidence from ecological studies, migrant studies and secular trend studies suggest that environmental risk factors are of major importance in the cause of colorectal cancer. (7) Dietary habits have been suspected as important, but only intakes of  alcohol and processed and red meat are considered to be convincing dietary risk factors for colorectal cancer.

Dietary fiber found in protein bread may help gastrointestinal peristalsis alleviate constipation and absorb the harmful materials in the gut, leading to their removal. In addition, dietary fiber may improve the intestinal flora and provide energy and nutrition for healthy bacteria in the gut. With increased whole grain consumption, bowel movement frequency increased in six weeks, while there was only a slight, non-significant increase when consuming refined grains. Whole grains have been shown to decrease intestinal transit time, thereby increasing bowel movement frequency and helping prevent and/or treat colorectal cancer. (8)

Nutrition Facts

Protein bread is made of whole wheat flour and consists of flaxseed, millet, oat and sunflower seeds.

One slice (19 grams) of high-protein bread contains about: (9)

• 46.5 calories
• 8.3 grams carbohydrates
• 2.3 grams protein
• 0.4 gram fat
• 0.6 gram fiber
• 11.2 milligrams omega-3
• 180 milligrams omega-6
• 0.3 milligram manganese (14 percent DV)
• 6.3 micrograms selenium (9 percent DV)
• 22 micrograms folate (6 percent DV)
• 0.1 milligram thiamine (5 percent DV)
• 0.1 milligram riboflavin (4 percent DV)
• 0.8 milligram niacin (4 percent DV)
• 0.8 milligram iron (4 percent DV)
• 35.2 milligrams phosphorus (4 percent DV)
• 0.1 milligram copper (4 percent DV)

Protein bread makes a useful pre-workout snack or part of a post-workout meal and has greater value than protein bars or shakes. It can stay fresh up to eight days or last in the freezer for three months.

Protein bread doesn’t contain artificial preservatives, high fructose corn syrup, artificial flavorings or colors. Protein bread brands may consist of milk, soy and gluten so check ingredients for potential allergens.

How to Make

Protein bread is available at your local supermarkets. You can also find it online.

However, if you’re looking to make your own protein bread, there are several options available.

How to make protein bread:

There are various recipe books and videos online to help you make protein bread. Preparations and ingredients vary, which is a benefit because these recipes can be tweaked to fit your personal nutritional goals.

One great option is our Keto Bread Recipe. All you need is almond flour, eggs, cream tartar, butter, baking soda and apple cider vinegar.

You can also give You can also give my Pumpkin Bread Recipe a try, which includes almond flour, coconut flour, sea salt, baking soda, cinnamon, pumpkin pie spice, pumpkin, maple syrup, coconut oil and eggs.

History

In Syracuse, N.Y., three brothers — with the help of their personal trainer — wanted to develop a healthy line of bread products that wasn’t only enjoyable to eat on a daily basis, but also helped achieve their fitness goals. In 2008, after a year of development, P28 protein bread was the first original high-protein bread on the market. The demand for P28 bread products has gained popularity as consumers became aware of the benefits of a healthy and high-protein diet.

Meanwhile in Australia, the Protein Bread Co. was founded to help thousands of health-focused and athletic individuals meet their daily nutritional needs with the low-carbohydrate and protein-packed bread.

Risks and Side Effects

Some protein bread brands contain wheat, so people who are gluten-intolerant or on the Paleo diet should avoid these brands. In addition, too much protein can lead to conditions such as kidney disease, weight gain, osteoporosis, cancer and kidney stones. (10)

Because there’s no standard formula for high-protein bread, it’s important to scan the packaging for things you may want to avoid as well.

Consuming high-protein bread alone will not help with weight loss, though it can aid the weight loss process. Protein has calories, so if you eat too much, and don’t exercise, it can get stored as fat.

Final Thoughts

• Bread manufacturing companies across the globe launched high-protein bread for those wanting to meet their health goals.
• Protein bread is low in carbohydrates but high in calories, omega 3s, protein, vitamins and minerals.
• Protein bread benefits include helping build skeletal muscle, weight loss, and help in preventing cardiovascular disease, type 2 diabetes and colorectal cancer risk factors.
• Too much protein can lead to health risk, and it is best to scan the ingredient labels to prevent consuming allergens.

The post Protein Bread Benefits the Gut, Brain, Bones & More appeared first on Dr. Axe.

If you’ve never heard of millet, you’re not alone. The ancient food is more widely known in the Western world as the main ingredient in bird feed than as a diet staple, but that’s primed to change.

While widely referred to as a grain, millet is actually a seed. And while birds do love it, it’s easy to see why humans choose it, too. It’s naturally gluten-free, high in fiber and low on the glycemic index, keeping your blood sugar levels stable. (1) It’s also an alkaline food, meaning it’s easily digestible, a good option for those with sensitive stomachs.

If you’ve never cooked with millet, you’ll be pleasantly surprised. Depending on how it’s cooked, millet recipes can have a creamy texture like mashed potatoes or a fluffier, slightly crunchy one like quinoa or rice. Try one of these delicious millet recipes to add this healthy ingredient to your meals!

24 Millet Recipes You’ll Love

1. Breakfast Bowl Millet

When you need a change from oatmeal or quinoa, this breakfast bowl does the trick. Thick and fluffy, it has just the right amount of sweetness and keeps you full for hours. And though the chocolate chips are optional, I think they make a fun weekend add-in!

Photo: Breakfast Bowl Millet / Chocolate-Covered Katie

2. Cheesy Millet-Stuffed Butternuts with Shiitakes and Kale Pesto

This hearty vegetarian dish is so jam-packed with flavor that you won’t miss the meat. While preparing the whole recipe at once might take some time, it’s easy to make this one in advance. Millet is stuffed into a roasted butternut squash alongside shiitake mushrooms, onions, fresh herbs and cheese.

It all gets rounded out with the healthy benefits of kale pesto (made from scratch) and toasted pumpkin seeds. This could easily become one of your favorite millet recipes!

Photo: Cheesy Millet-Stuffed Butternuts with Shiitakes and Kale Pesto / The Bojon Gourmet

3. Chicken, Millet and Mushroom One-Skillet Meal

You need just one pan to make this quick and easy millet recipe. Using skinless chicken thighs adds extra flavor without fat; for even more taste, use fresh herbs instead of dried. Be sure to use coconut oil instead of canola and feel free to swap Swiss chard with another favorite leafy green.

4. Choco-Nut Puffed Millet Squares

Skip artificial ingredient-laden Cocoa Puffs and make a batch of these squares instead. With just five ingredients that are gluten-free and vegan, there’s no excuse to skip this sweet treat!

Photo: Choco-Nut Puffed Millet Squares / Katy’s Kitchen

5. Clean and Comforting Fall Risotto

This cozy bowl uses millet in place of Arborio rice for a dairy-free risotto that’s iron-rich and phosphorous-rich. The addition of earthy mushrooms and artichoke hearts makes this a wonderful option for a light dinner or side dish.

6. Cozy Millet Bowl with Mushroom Gravy and Kale

Sometimes you just want something that’ll warm you down to your toes, a hearty dish that’s packed with flavor. This millet recipe fits the bill. The meat-free mushroom gravy adds a decadent feel to the fluffy millet. A cup of fresh kale adds extra health benefits. Enjoy this one on a weekend or after a tough day.

Photo: Cozy Millet Bowl with Mushroom Gravy and Kale / Oh She Glows

7. Creamy Butternut Chickpea Millet

It’s hard to go wrong in a recipe that includes butternut squash, chickpeas and millet, but when you throw in fresh herbs, seasonings and veggies along with them, you’ve got a winner. This millet recipe can make for flavorful vegetarian high-protein snack, and it comes together in just 30 minutes. Add this to your weeknight menu.

Photo: Creamy Butternut Chickpea Millet / Produce on Parade

8. Creamy Cauliflower Millet Mash

Swap out starch-heavy potatoes in favor of this hearty, healthy alternative. Thick and creamy, this recipe doesn’t taste exactly like traditional mashed potatoes, but in this case, that’s a good thing. Be sure to add water or stock gradually to ensure you won’t wind up with a watery side dish. Top with parsley or scallions before serving for a pop of color, and enjoy!

9. Creamy Coconut Millet Porridge

You just might never return to making regular old porridge again after starting your day with this version. Velvety coconut milk, dark chocolate chips and pistachios (or your favorite nut) turn this simple breakfast into a real treat. It’s super easy to make, too! Get ready for a new a.m. favorite.

Photo: Creamy Coconut Millet Porridge / Cook Republic

10. Fall Harvest Bowl

Everything is more fun to eat in a bowl, and this fall harvest one is no exception. Chili-spice roasted squash and caramelized onions team up with millet and a kale salad for a healthy dinner that keeps you full for hours. Make a big batch of squash and onions early in the week to make assembly quicker for busy evenings.

Photo: Fall Harvest Bowl / Beard and Bonnet

11. Greek Stuffed Peppers

I love finding new fillings for stuffed peppers, and this Greek-inspired version is a favorite. It’s got all the best Greek ingredients — feta cheese, Kalamata olives, spinach and lemon juice are all here — along with protein-packed chickpeas, flavorful sundried tomatoes and seasonings. It makes a tasty lunch or dinner and can be made vegan-friendly by omitting the cheese.

Photo: Greek Stuffed Peppers / Edible Perspective

12. Lemon Millet with Grilled Asparagus and Blistered Tomatoes

Juicy, charred tomatoes meet fresh asparagus and fluffy millet in this recipe that’s a breeze to put together. This lemon millet makes a light, refreshing springtime lunch or dinner and can be made in a grill pan or even in the oven. Add freshly cracked black pepper, and don’t skip the crushed red pepper for some heat — it goes well with zesty lemon!

13. Mediterranean Millet Salad Wraps

These fun green wraps put a bit of spin on classic Mediterranean flavors. Figs, raw pumpkin seeds and millet make up the base while olives, Dijon mustard, capers and olive oil are all part of the sauce. Wrapped in Swiss chard leaves, this millet recipe is an easy winner.

Photo: Mediterranean Millet Salad Wraps / Nutrition Stripped

14. Mexican Millet

Satisfy your Tex-Mex craving with this saucy Mexican millet. I love how well the cumin, cilantro and tomato paste go together. If you’re not vegetarian, add ground grass-fed beef or organic chicken to this dish to make it a bit more filling. Eat it solo or use it in tacos and burritos — you might never go back to plain rice!

Photo: Mexican Millet / The Live-In Kitchen

15. Millet Flax Gluten-Free Bread

Eliminating gluten doesn’t mean saying goodbye to tasty sandwiches or breakfast toast. Bake your own loaf with this easy millet recipe. It doesn’t require fancy ingredients and is super straightforward, ensuring tasty bread even for baking beginners.

16. Peruvian Bean Bowl with Red Pepper Sauce

When your taste buds need a wake-up call, this Peruvian bean bowl is the answer. With coconut milk, lime juice and ripe plantains, this dish has a decidedly summertime feel, no matter what time of year you chow down.

17. Pumpkin Pie Millet Porridge

This porridge is comfort food all the way. Thanks to pumpkin puree, ginger, nutmeg and cinnamon, it’s packed with flavor to start your day off on a sweet note.

Photo: Pumpkin Pie Millet Porridge / Naturally Ella

18. Savory Multi-Millet Pancakes with Garlic-Herb Cheese Spread

Why limit yourself to just one type of millet? This Indian-inspired recipe uses three varieties along with grated carrot, broccoli and sesame seeds to whip up savory pancakes. Topped with a cottage cheese-based spread, these pancakes should be at the top of your menu plan.

Photo: Savory Multi-Millet Pancakes with Garlic-Herb Cheese Spread / Monsoon Spice

19. Spiced Millet and Chickpea Burgers with Preserved Lemon Yoghurt

Move it, beef — there’s a new burger in town. Chickpeas and millet make up the patties, which are deliciously seasoned with turmeric, coriander, cumin, cinnamon, lime, mint and parsley — and you’ll taste each spice in every bite. The burgers are finished off with a lemon yogurt for a refreshing pop of flavor. Stuff these in pita bread or serve over a salad.

Photo: Spiced Millet and Chickpea Burgers with Preserved Lemon Yoghurt / Delicious Everyday

20. Spinach Millet Egg Bake

This millet recipe takes leftover millet and turns it into a breakfast-worthy dish. Millet and spinach form the base of this egg bake, which gets topped with fresh herbs and Gouda cheese. It’s light, easy and beats boring scrambled eggs!

21. Sweet Potato and Millet Falafel

Falafel fans, get ready for a new version that will knock your socks off. Sweet potatoes are combined with chickpeas and millet in this delicious variation. Stick to pan frying or baking these, and serve with tzatziki sauce or my favorite Hummus Recipe.

22. Sweet Potato Crepes Stuffed with Millet

While these crepes are a bit time-consuming, there’s no doubt that they’re worth it. Sweet potato-based crepes stuffed with millet, veggies and herbs — they’re just too good to resist. Top these with pico de gallo, cheese or the optional jalapeno aioli; you’ll love them!

Photo: Sweet Potato Crepes Stuffed with Millet / Vegan Richa

23. Thai Millet Salad with Peanut-Ginger Dressing

Put a new spin on boring salad with this Thai salad. Shredded cabbage, honey-roasted peanuts, fresh ginger and all-natural peanut butter give this an Asian flair. This is restaurant-quality stuff. The salad is filling enough for a whole meal, but meat-lovers might want to add some chicken for extra protein.

Photo: Thai Millet Salad with Peanut-Ginger Dressing / Eats Well With Others

24. Turmeric and Vegetable Millet

I love this Indian side dish. It complements main course meats well while sneaking in extra helpings of veggies, like carrots, peppers, peas and celery. Don’t like those vegetables? Add in your own favorites! Wonderfully versatile, this side might steal the show.

The post The Next Great ‘Grain’: 24 Millet Recipes appeared first on Dr. Axe.

In moderation, brown rice can be a very nutritious gluten-free carbohydrate and healthy rice choice overall. Brown rice nutrition doesn’t have too many calories per serving, but the nutrient content certainly is up there, whether we’re talking brown rice eaten on its own or brown rice protein powder. Rice nutrition is actually an important topic since about half of the world’s inhabitants (especially East and Southeast Asia) is completely reliant on rice as a staple food in their daily diets. (1)

Is rice healthy? The answer is not always. Refined carbohydrates like white rice are basically fake foods and do nothing to promote the health of your body. So is white rice good for you? No, it’s stripped of its nutrients, leaving pretty much nothing but carbohydrates that enter the bloodstream like an injection of sugar.

Brown rice nutrition, on the other hand, is loaded with vitamins and minerals as well as fiber and protein to balance the carbs in brown rice. Scientific studies has even shown that brown rice nutrition can reduce the risk of developing diabetes as well as heart problems. It’s also a safe choice for anyone following a gluten-free diet.

5 Health Benefits of Brown Rice Nutrition

1. Boost Heart Health

Brown rice has a large amount of plant lignans, which help form plant cell walls. These lignans are also believed to protect humans against various diseases, including heart disease. (2)

Another great thing that brown rice is high in? Magnesium. This mineral is absolutely vital to heart health, and magnesium deficiency can be harmful on many levels. For starters, magnesium helps maintain normal heart rhythm, and scientific studies show that heart health in both men and women is significantly improved with an increased dietary intake of magnesium. Studies also demonstrate that getting your magnesium from your diet rather than supplements is likely preferable, especially for people who have already suffered heart attacks in the past. (3)

Overall, both animal and human studies have confirmed that brown rice can decrease cardiovascular risk factors and has cardio-protective effects. (4, 5) Brown rice is also high in selenium, another major heart-boosting nutrient.

2. Rich in Manganese

One of the most impressive attributes of brown rice nutrition is its extremely high manganese content per serving. A cup of cooked brown rice fulfills almost all of our daily manganese needs at 88 percent. Manganese isn’t talked about as much as some other nutrients, but it’s extremely important to optimal health.

It’s an important trace mineral needed for many vital functions, including nutrient absorption, production of digestive enzymes, bone development, formation of blood-clotting factors and immune system defenses. If you don’t get enough manganese in your diet, it can put you at risk for a lot of unwanted health problems, including weakness, infertility, bone malformation and seizures. This nutrient found abundantly in brown rice also helps the body regulate blood sugar, absorb calcium properly and metabolize carbohydrates. So having manganese in brown rice actually helps you to metabolize it better. (6)

3. Decreases Cholesterol Levels

Whole grain foods like brown rice contain both fiber and bran. This is why brown rice offers so many more health benefits than white rice — it still has its bran content.

Studies have shown that the rice bran and fiber contained in brown rice may be able to lower unhealthy cholesterol levels, particularly LDL cholesterol. The fiber in brown rice naturally aids in lowering cholesterol levels in the body by binding to cholesterol in the digestive system, which causes it to be excreted by the body. (7)

Related: Rice Cakes: Are They Healthy? Pros, Cons + How to Use

4. Lowers Diabetes Risk

Scientific research has shown that opting for brown rice instead of white rice may actually decrease your risk of developing diabetes. Refined carbs like white rice are not a friend of diabetics (or of anyone really) because they raise blood sugar so quickly and easily.

A 2010 study out of Harvard School of Public Health revealed that if you consume a little over two servings of white rice (about 12 ounces) per week, making the switch to brown rice could decrease type 2 diabetes risk by an estimated 16 percent. This makes sense since white rice has a significantly higher glycemic index compared to brown rice. The researchers also pointed out that brown rice eaters tended to be healthier overall, eating more whole grains in general and exercising more frequently. Brown rice lovers were also less likely to smoke cigarettes or have diabetes running in their families. (8)

This isn’t to say that white rice causes diabetes, but brown rice definitely appears to lower the risk of developing diabetes, thus making it a better choice for anyone following a diabetic diet plan.

5. Safe for Gluten-Free Diets

Brown rice is often a go-to carb for many gluten-free eaters. Similar to oatmeal, brown rice is a naturally gluten-free food as long as it’s not contaminated by gluten-containing substances. (9) Many people who avoid gluten in their diets can easily fall short on fiber and the beneficial B vitamins found in whole grains. The good news here is that brown rice provides lots of fiber and B vitamins minus the gluten.

What Is Brown Rice? 

Rice is an edible, starchy cereal grain that’s naturally gluten-free. The scientific name for rice is Oryza sativa. Brown rice nutrition facts are quite impressive and definitely beat white rice nutrition any day. When rice kernels are harvested, they’re enclosed in their outmost layer known as the hull or husk. Brown rice only has the hull of the rice kernel removed so it maintains the grand majority of its inherent nutritional value. When brown rice is further processed to remove the bran as well, then it becomes white rice and loses most of its nutrients as a result of this processing.

When did people first start eating rice? Cultivation of rice is said to have begun about 6,000 years ago in China, while archeologists have found rice seeds about 9,000 years old. Rice has its longest history in Asia where it still continues to be a staple to this day. (10) Fast-forward to current times, and rice is popular around the world and has a place in such a large variety of cuisines from Asian to Mexican to Indian, just to name a few.

Is brown rice healthy? Highlights of brown rice nutrition include high amounts of manganese, selenium, magnesium, phosphorus and B vitamins. It also offers a substantial amount of fiber and protein per serving. What about the calories in brown rice? They’re there, but they’re not too high per serving. A half cup of cooked brown rice only contains a little over 100 calories, and brown rice nutrition is plentiful.

Related: Is Jasmine Rice Nutrition Healthy? Facts, Benefits, Recipes & More

Brown Rice Nutrition Facts

A cup (8 ounces) of cooked brown rice contains about: (11)

• 216 calories
• 44.8 grams carbohydrates
• 5 grams protein
• 1.8 grams fat
• 3.5 grams fiber
• 1.8 milligrams manganese (88 percent)
• 19.1 micrograms selenium (27 percent)
• 83.9 milligrams magnesium (21 percent)
• 162 milligrams phosphorus (16 percent)
• 3 milligrams niacin (15 percent)
• 0.3 milligram vitamin B6 (14 percent)
• 0.2 milligram thiamine (12 perecent)
• 0.2 miligram copper (10 percent)
• 1.2 milligrams zinc (8 percent)
• 0.6 milligrams pantothenic acid (6 percent)
• 0.8 milligram iron (5 percent)
• 7.9 micrograms folate (2 percent)
• 19.5 milligrams calcium (2 percent)
• 83.9 milligrams potassium (2 percent)

Brown Rice vs. Black Rice vs. White Rice 

When it comes to white rice vs brown rice, brown rice nutrition definitely wins since brown rice gets polished (stripped of its nutrients) to become white rice. (12) Unless white rice is enriched, it really doesn’t offer the consumer much of anything in terms of nutrients so white rice nutrition is basically nonexistent. However, the less popular black rice aka “forbidden rice” is actually even more impressive than brown rice nutrition, but it does contain a lot more calories for the same serving.

Here’s how the different types of rice differ in terms of nutrient content when we compare a 100-gram cooking serving of each kind:

• Brown rice: 111 calories, 3 grams protein, 2 grams fiber, 0.4 milligrams iron
• White rice: 130 calories, 2 grams protein, 0 grams fiber, o.2 milligrams iron
• Black rice: 356 calories,  8.9 grams protein, 2.2 grams fiber, 2.4 milligrams iron

All rice is naturally gluten-free, but brown and black rice as well as wild and red rice are also considered to be whole grains. These whole grain rices are naturally high in B vitamins and other nutrients. White rice, however, has to have B vitamins added into it in order to provide any white rice nutrition. (13)

Brown Rice Recipes, Buying Tips and How to Cook

If brown rice is anything in the kitchen, it’s versatile. You can add it to soups, stews, stir-fries and salads. You also use it to make homemade sushi, or you can make it the backdrop to a healthy protein like wild-caught salmon or a grass-fed steak. And don’t forget about dessert because brown rice can also be the star of a healthy rice pudding recipe.

Some delicious and super-healthy brown rice recipes I love include:

• Brown Rice Salad Recipe
• Brown Rice, Tomatoes and Basil Recipe

You can also purchase brown rice protein powder to reap brown rice benefits in homemade shakes and smoothies.

Buying Brown Rice

Brown rice is easy to find at any grocery store or health store. I recommend buying organic, which some experts say can reduce the arsenic content of brown rice. Since brown rice still has the healthy natural oils of the germ, it also has a shorter shelf life compared to white rice. Always store brown rice in an airtight container away from heat, light and moisture, which typically gives it a shelf life of at least six months. If you want your brown rice to last even longer, you can store it in an airtight container in the refrigerator or the freezer. If you choose to buy brown rice in bulk, try to opt for a store source that has a high turnover rate.

How to Cook Brown Rice

Before cooking brown rice, at the least you always should make sure to rinse it and remove any debris. I also highly recommend soaking and sprouting your brown rice before cooking it, which has been found to decreases allergens and phytic acid content while increasing the absorption of nutrients. (14) Soak brown rice for about 12 hours and let it sprout for no more than one to two days. (15) You can also buy already sprouted brown rice at some stores or online.

Brown rice generally needs more cooking time than white rice. It’s best to cook brown rice like pasta. Instead of following cooking instructions on rice packages, cook it by adding much more water. (Kind of how you would cook pasta — six to 10 parts water per one part rice.) Scientists proved this method could reduce arsenic levels, especially inorganic arsenic, in rice by up to 40 percent. It could, however, also lower levels of some rice nutrients too. (16) I also want to note that researchers from the U.K. found that cooking rice in a coffee pot reduced arsenic by up to 85 percent. (17)

Brown Rice Precautions

Brown rice is considered safe for the majority of people in normal food amounts. (18) I do suggest not going overboard in your brown rice consumption because arsenic in rice is a valid concern. Unfortunately, the Food and Agriculture Organization of the United Nations warns that, “Rice in particular can take up more arsenic than other foods and due to its high consumption can contribute significantly to arsenic exposure.” (19)

A Consumer Reports stud revealed that there were measurable amounts of arsenic in virtually every one of the 60 varieties of rice it tested. It also found that rice cereal and rice pasta can have much more inorganic arsenic so it’s important to limit rice product intake in children, especially since rice cereals are commonly fed to young children. (20)

Since rice is one of the most popular gluten-free alternatives on the market today, this finding is definitely concerning. However, Consumer Reports advises shoppers to choose brown rice from California, India or Pakistan because brown rice from these areas tends to have about a third less inorganic arsenic than other brown rices. (21)

The Food and Drug Administration has yet to set set a federal limit for arsenic in rice and rice products. According to the FDA, buying organic brown rice doesn’t equate to lower arsenic levels since arsenic is absorbed by plants regardless of growing methods. (22) However, I do recommend opting for organic brown rice when you can.

It’s possible to have a brown rice allergy. If you have any food allergy symptoms after consuming brown rice, discontinue consumption and see an allergist.

Final Thoughts on Brown Rice Nutrition

• In moderation, brown rice can be a healthy, nutrient-rich addition to the diet.
• It’s frustrating that brown rice contains arsenic, but thankfully there are ways to reduce arsenic in rice, like cooking rice in a lot of water.
• You should also try to purchase organic brown rice grown in areas that have been found to produce rice with less arsenic like California, India or Pakistan.
• Soaking and sprouting brown rice can get rid of unhealthy elements while increasings its nutrient availability.
• It’s inexpensive to buy brown rice, and it is extremely easy to use.
• Brown rice nutrition is very impressive and offers many health benefits, including reducing the risk of heart disease, high cholesterol and diabetes.

Read Next: The Forbidden Rice: Black Rice Nutrition & Benefits

The post Brown Rice Nutrition May Lower the Risk of Diabetes & Heart Disease appeared first on Dr. Axe.

People love almond meal because it’s a gluten-free flour, and it’s also a great choice for anyone on a low-carbohydrate diet. If you’re a following a paleo diet or looking to bake without grains, almond flour is pretty much a must-have in your pantry as well. This flour is made of almonds and only almonds, which are first blanched to remove the skin and then ground up to a very fine consistency.

As we know, almonds nutrition is highly impressive. The awesome thing about almond flour is that it’s simply ground-up almonds so it gives you all of the original almond’s health benefits. One cup of this flour contains about 90 almonds and provides more than 100 percent of the daily requirement for vitamin E. It’s super versatile and can be used in all kinds of baked foods. It packs a potent punch of nutrition, unlike a typical gluten-rich, overly processed flour that does nothing good for your health.

Science has shown that almonds are a natural powerhouse when it comes to heart health, blood sugar management and even some types of cancer. Studies have also found that the almonds that make up its namesake flour are even better than complex carbohydrates when it comes to losing weight and maintaining a slimmer waistline. (1) Let’s check out this amazing flour works as a healthier flour option.

5 Health Benefits of Almond Flour

1. Boosts Heart Health

More than 65 percent of the fat in almond flour is monounsaturated, which is excellent for maintaining healthy cholesterol levels and good overall heart health. Additionally, scientists find that almond consumption can reduce the risk of coronary heart disease by keeping blood vessels healthy.

Study subjects consumed 50 grams of almonds daily for a month, and the results were highly positive for their heart health. Whether you’re eating whole almonds, almond flour or almond meal, this research out of the U.K. shows that eating almonds significantly increases the level of antioxidants in the bloodstream, improves blood flow and reduces blood pressure. All of these health markers are key to a properly functioning heart and can reduce the likelihood of heart disease. (2)

2. Helps Discourage Cancer Formation

Researchers at the University of California conducted a study to evaluate the effect of almonds and almond meal on colon cancer cells. They found that whole almonds and almond fractions reduce aberrant crypt foci in an animal model of colon cancer. Aberrant crypt foci are clusters of abnormal tube-like glands in the lining of the colon and rectum and are some of the earliest colon changes that may lead to colon cancer.

According to the study’s authors, the results suggest that almond consumption can decrease the risk of colon cancer and almonds’ high healthy fat content is related to its anticancer ability. (3) This research shows why almonds are among the best cancer-fighting foods around.

3. Aids in Managing Blood Sugar for Diabetics

A 2006 study published in the Journal of Nutrition found that for healthy individuals, almonds decrease postprandial glycemia (post-meal blood glucose levels), the presence of insulin in the blood and oxidative damage. Researchers gave subjects controlled meals based either around almonds, potatoes, rice or bread. They found that participants’ blood sugar and insulin decreased after eating the almond meal. Antioxidant levels in the blood also increased after the almond meal. (4)

In general, almonds are a smart choice as part of a low glycemic, diabetic diet plan, which can help decrease the incidence of diabetes incidence as well as the risk of coronary heart disease.

4. Encourages Healthy Waistlines

A randomized, 24-week study published in the International Journal of Obesity and Related Metabolic Disorders evaluated the effects of almonds versus complex carbohydrates on 65 adults who were either overweight or obese. Half of the study participants consumed a low-calorie diet plus three ounces of almonds per day. The other half of the group ate a low-calorie diet plus their choice of complex carbohydrates each day. Both groups consumed the exact same amount of calories and protein.

When the study concluded, the almond-eaters showed a 62 percent greater reduction in weight, a 50 percent greater reduction in waist circumference and a 56 percent greater reduction in fat mass compared with the carb-consuming group. Researchers also concluded that their findings suggest that a low-calorie diet including almonds improves health issues (like obesity) associated with metabolic syndrome. (5)

5. Improves Energy Levels

The combination of healthy fats, macronutrients and micronutrients make almond flour an excellent energy booster. Specifically, the flour contains energy creators like riboflavin, manganese and copper. The riboflavin (vitamin B2) in almonds plays an essential role in energy production, red blood cell creation, cellular function, growth and development. (6)

It also contains the trace minerals manganese and copper. These two minerals are crucial co-factors of an enzyme called superoxide dismutase. This key enzyme deactivates free radicals in the mitochondria (power generators within our cells), which ensures that our energy keeps flowing. (7) When you use almond flour as part of a generally healthy recipe, it doesn’t just taste good, but it can provide a steady source of fuel that also won’t make your blood sugar spike.

Almond Flour vs. Coconut Flour vs. Wheat Flour

It’s really pretty impossible to say whether almond or coconut flour is healthier or better than the other. It really depends on your needs and goals, but I definitely recommend almond and coconut flour over wheat flour. Almond flour is extremely healthy but has a bit more calories and fat than coconut flour, while having fewer carbs and grams of fiber. The higher calorie and fat content isn’t a bad thing, and this makes it a great choice for those on a low-carb diet, ketogenic diet or higher fat diet.

If your No. 1 priority is a low-carb diet, then almond flour is a perfect choice for you. If you’re not so concerned about carbs, then you can opt for coconut flour, which has slightly more carbs, or you can opt for wheat flour, which has has a much larger amount of carbs than almond and coconut flour. For a quarter-cup serving, a typical almond flour has six grams of carbohydrates while coconut has around 16 grams and all-purpose wheat flour has about 24 grams.

If you’re looking for a gluten-free flour, then you can choose either almond or coconut flour because they’re both completely free of gluten. You definitely don’t want wheat flour, which contains gluten.

Almond flour is an especially good source of vitamin E. It also contains iron, manganese, magnesium, potassium, calcium and other minerals. Coconut flour is good source of iron, manganese, copper and several other minerals. All-purpose wheat flour contains low levels of iron and B vitamins, while a true whole wheat flour is richer in nutrients.

Coconut flour has less overall fat in the form of a saturated fat called lauric acid, which is great for the immune system. Almond flour is high in omega-6 polyunsaturated fatty acids, which can be inflammatory in large amounts.

Wheat flour is lower in fat than almond and coconut flour, but the mix of high carbs and low fat makes wheat flour a poor choice for anyone looking to keep blood sugar levels low. If you’re a diabetic or just generally concerned about maintaining a low glycemic diet, almond or coconut flour are definitely better choices than wheat flour. Almond flour barely has one gram of sugar per serving, while coconut flour has about four grams of sugar and more carbs — so almond flour is the smartest choice for diabetics.

Coconut flour and almond flour both have a significant amount of fiber. Coconut flour mainly contains inulin fiber, which can be hard on some people’s digestive systems since it is a FODMAP, a class of carbohydrates that rapidly ferment in the colon and can produce gas and digestive issues for some people. Meanwhile, almonds are considered a moderate FODMAP, but almond flour contains phytic acid, which is a known gut irritant in large amounts. Wheat flour’s main potential gut irritant is gluten.

When it comes to digestion, you might find you feel better using almond flour rather than coconut flour or vice versa. If you have a really weak digestive system, you might find that all three cause problems. (8)

How to Use and Cook with Almond Flour

You can purchase almond flour at your local grocery store, health store or online. When purchasing almond flour, it should really only contain one ingredient: almonds. When you add almond flour to baked goods, it makes them more moist and adds a great nutty taste. Baked goods made with almond meal tend to be calorie-dense.

Almond flour cookies, almond flour muffins, almond flour bread... the list really goes on and on for what you can do with almond flour. It’s predominantly used in baked goods but can also be used to replace bread crumbs in a healthier take on chicken tenders. It’s also great for coating fish.

Almond flour can typically replace wheat flour in a recipe in a one-to-one ratio. However, if you substitute almond flour for wheat flour, keep in mind that you will likely require additional egg or other binding agent to make the recipe successful. Also, know that your end result will be flatter when you use almond flour rather than wheat.

When you use almond flour in baking, don’t let the texture of your batter alarm you. Almond flour batters are usually thicker than wheat-based flours as well as other gluten-free flours. Resist adding more liquid to the mixture or you’ll likely end up with a final product that won’t bake through. You’ll also waste precious flour.

If you’re making a cake, then almond flour is the best choice for a light texture. However, if your recipe is more forgiving (like brownies or cookies) then it really doesn’t matter if you choose almond meal or flour.

If you think that you can just substitute almond flour for coconut flour or vice versa, you should know that coconut flour sucks up a lot more moisture than almond flour. So when you use coconut flour, the recipe needs more wet ingredients overall to prevent a dry end product. While coconut flour has a more neutral, slightly sweet flavor, almond flour and almond meal taste exactly like what they both are: almonds. This almond flavor can make a tasty and interesting addition to all kinds of recipes.

It’s best to keep almond flour in the refrigerator to preserve freshness between uses.

Almond Flour Recipes

Almond flour is great for making cookies, cakes and other baked goods. It’s also useful in different meals or even coating for things like chicken tenders. One of my favorite ways to use almond flour is in my nutrient-dense Almond Flour Pancakes Recipe.

Other great ways to use almond flour include:

• Paleo Muffins with Almond Meal & Cacao Nibs
• Gluten-Free Coffee Cake Recipe

The healthy dessert options go on and on, but you can also use almond flour as the gluten-free flour in main courses, like my Bacon-Crusted Chicken Tenders Recipe.

Nutrition Facts and Origin

An almond is the seed of the fruit that grows on almond trees, a deciduous tree that has fragrant white to pale pink flowers. The seed of the almond fruit is what we refer to as the almond nut, but in botanical terms, it’s actually considered a drupe.

The terms almond flour and almond meal are often used interchangeably. However, the nut’s flour is typically much more finely ground and has a more uniform consistency compared to almond meal.

What is almond meal? Almond meal is pretty much a courser version of almond flour that’s almost always made from almonds with their skins intact, which results in flecks of the almond skins in the meal. Products labeled almond flour are made from blanched almonds, which means that the skins are removed.

A quarter cup (28 grams) of a typical almond flour contains about: (9, 10)

• 160 calories
• 6 grams carbohydrates
• 6 grams protein
• 14 grams fat
• 3 grams fiber
• 13.6 milligrams vitamin E (45.3 percent DV)
• 65.2 milligrams magnesium (16.3 percent DV)
• 1.1 milligrams iron (6 percent DV)
• 57.4 milligrams calcium (6 percent DV)
• 160.4 milligrams potassium (4.6 percent DV)

Almond flour also contains significant amounts of manganese, riboflavin, phosphorus and copper.

Side Effects

If your body is not used to processing large amounts of fiber, almond flour may lead to an upset and/or bloated stomach. If you’re following a low-FODMAP diet, almond flour contains a moderate amount of FODMAPs so it’s recommended to limit serving sizes.

If you’re allergic to almonds, you should certainly avoid almond meal and flour and any products containing either one. An almond allergy is typically part of a general tree nut allergy, which includes cashews, walnuts, Brazil nuts and others.

Final Thoughts

Almond flour is a healthy as well as versatile baking ingredient. Whether you’re following a paleo diet, low-carb diet, diabetic diet, gluten-free diet or you’re just looking for more nutrition in your flour, almond flour is definitely worth trying. It’s great in cookies, cakes and breads, but it can also be used in place of bread crumbs for fish, chicken and more.

Almond flour isn’t low in calories, but its nutrition profile makes it well worth the caloric intake. Consumed in moderation, almond flour provides you with all of the incredible health benefits of almonds, like boosting hearth health and energy levels while warding off cancer and extra pounds on your waistline. I highly recommend trying almond flour and using it in combination with other nutritious, gluten-free flours like coconut.

The post Almond Flour: The Gluten-Free, Heart-Healthy Flour Alternative appeared first on Dr. Axe.

Despite its odd name, freekeh (pronounced free-kah), aka farik, may be the new supergrain. While quinoa has been high on the quest for healthy grain-like alternatives, freekeh, often spelled freekah or frikeh, has some benefits that may surprise you, while also providing some variety to your diet.

The biggest concern for many is the wheat factor since healthy wheat options are hard to come by, but if you get the right variety, you can get the proper nutrition from it. So why should you check out this new supergrain, and how does it compare to quinoa? I’m glad you asked.

Let’s start right off by saying freekeh is not a gluten-free grain, whereas quinoa is. However, it stands strong due to its low-fat, high-protein and high-fiber characteristics.

If we look at the servings, freekeh has more protein and almost double the fiber of quinoa, which may be why weight loss is a benefit — ultimately because you stay fuller longer. Another nutritional “yes” is that it ranks low on the glycemic index, coming in at 43, which can provide diabetics with a healthy option. (1)

Nutrition Facts

Freekah is high in iron, calcium and zinc, in addition to its prebiotic contents, which can help the digestive system work efficiently.

100 grams of freekeh contains about: (2)

• 353 calories
• 60.8 grams carbohydrates
• 14.9 grams protein
• 2 grams fat
• 12.9 grams fiber
• 31 milligrams zinc (207 percent DV)
• 32 milligrams iron (178 percent DV)
• 3.4 milligrams copper (170 percent DV)
• 3,970 milligrams potassium (113 percent DV)
• 370 milligrams calcium (37 percent DV)
• 110 milligrams magnesium (28 percent DV)

Health Benefits

1. Helps with Weight Control

Since freekeh is high-protein food and a high-fiber food, it may provide more satiety when eating it with your meal. Freekeh actually contains three times more fiber than brown rice. A diet rich in fiber may contribute to lower body weight by helping you feel full. (3)

A randomized, controlled trial conducted by the Annals of Internal Medicine reported that increased fiber consumption helped subjects lose weight. The study focused on weight changes over a period of 12 months, examining 240 adults with metabolic syndrome, and the findings indicate that at 12 months, there was great weight loss in the high-fiber diet group. (4)

2. Aids Eye Health

Freekeh contains the carotenoids lutein and zeaxanthin, which are antioxidants that help prevent age-related macular degeneration. Evidence suggests that lutein, for example, positively affects ocular development throughout life, actually starting in utero, and lowers the risk for the development of many age-related eye diseases.

These carotenoids are not only found in vegetables and fruits, egg yolks, and breast milk, but freekeh contains them too. (5)

3. Supports Healthy Digestion

The fiber in freekeh helps promote healthy bowel movements. Some of the carbohydrates are non-digestible insoluble fiber. Both soluble and insoluble fiber are good, but in this case the insoluble fiber helps your digestive health by adding bulk to stool.

This can provide relief from constipation, helping foods pass through your digestive system easily and efficiently. (6)

4. Treats IBS Symptoms and More Digestive Issues

Freekeh contains prebiotics, which are different than probiotics. Probiotics are beneficial live bacteria that you consume through things like kombucha, yogurt, kefir, miso and raw sauerkraut. Prebiotics help fuel the intestinal bacteria, the probiotics, and are found in plants. Though more studies are needed, these prebiotics may be helpful for anyone suffering from IBS, such as Crohn’s disease and ulcerative colitis. (7)

A 2012 report published in the Journal of Nutrition states that prebiotics, along with probiotics, can help treat many digestive problems, including: (8)

• diarrhea (especially after taking antibiotics)
• symptoms of IBS
• inflammatory bowel disease
• leaky gut syndrome
• Candida virus

5. Helps Build Strong Muscles

Freekeh contains about 2.27 grams of glutamic acid per serving, which is the highest amino amount in its amino acid profile. Popular to athletes and bodybuilders, glutamic acid helps synthesize glutamine and has the ability to help build endurance and strength. It does this through what’s called an excitatory neurotransmitter that resides in the central nervous system, the is most common neurotransmitter in the spinal cord and brain area. (9)

Uses

Freekeh can be found whole or cracked. It’s becoming much easier to find in health food stores and online — however, it’s found dry, much like how you would buy barley, brown rice or quinoa. (10)

It can be great as a side dish to most any meal, added to your favorite wraps and soups, and even served, oatmeal-style, for breakfast or as part of your favorite breakfast bowl.

Recipes

Kefir, Flax and Freekeh Blueberry Breakfast Bowl

INGREDIENTS:

• ½ cup cooked cracked freekeh
• 1 cup water (for richer flavor, try cooking in almond milk or coconut milk)
• 1 teaspoon vanilla extract
• ½ cup organic blueberries (fresh or frozen)
• 1 teaspoon cinnamon
• 1 teaspoon unrefined coconut oil
• ¼ cup kefir

DIRECTIONS:

1. Using a saucepan, add ½ cup of cracked freekeh to 1 cup of water.
2. Add the cinnamon and vanilla, then bring to a boil on the stove
3. Simmer for 15-20 minutes.
4. Similar to cooking rice or quinoa, once the water is absorbed and the grains are soft, it’s ready.
5. Add the coconut oil while still hot and stir.
6. Now, place 1/2 cup in a bowl. Top with the kefir and blueberries. Serve.

Here are a couple more recipes to try:

• Freekeh Chickpea and Herb Salad
  
• Vegan Sweet Potato and Kale Stew with Freekeh

Interesting Facts

So now that we know what it can do, what is this freekeh grain exactly? It’s actually the name of the process used to prepare the grain. It contains a nutty and smoky flavor and is usually cooked, much like rice, as a side dish for meats or combined with vegetables. Considered an ancient grain, it’s a cereal-like food that comes from durum wheat.

Though it might be mentioned among some other supergrains like quinoa, spelt, amaranth and farro, it gets its flavor through a roasting process. It’s most popular in the eastern Mediterranean basin area. Because harvesting happens early in the growth phase of the durum wheat, while the grains are yellow and the seeds are soft, it offers loads of nutritional value.

Upon harvesting, heaps of the product are sun-dried and set on fire with the intention of only burning the straw and the chaff — a process that requires great deal of attention. You may be wondering how this process can be controlled. The seeds actually contain a high amount of moisture since they’re harvested while soft. This allows the burning process without actually burning up the seeds and chaff.

The next step involves taking the roasted wheat and putting it through a threshing, (or rubbing), and sun-drying process, which is when it gets it consistent flavor, texture and color. It’s this process that gives way to the name freekeh, or farikor, meaning “rubbed.” The last step involves cracking the seeds into smaller pieces, which is when they begin to look more like green bulgur wheat.

As previously noted, the term is actually the name of a process used to prepare the grains and not the name of a specific grain variety. However, it typically refers to wheat and generally to durum wheat or green durum wheat. So, although the process can be applied to other grains, such as barley, what you find on most shelves in the U.S. is usually wheat. Simply check the labeling to make sure.

Freekeh is native to the Mediterranean, parts of North Africa and Arab countries, especially Syria, Lebanon, Jordan and Egypt, where it replaces rice due to its superior nutritional benefits. Scientifically referred to as Triticum durum Desf., the word freekeh is Arabic, meaning “what is rubbed,” and refers to the rubbing technique necessary for processing. It’s usually made from durum wheat — however, in Egypt it often comes from barley.

The story on this ancient grain goes back a few thousands years to around 2300 B.C. It’s believed that a Middle Eastern village came under enemy attack when its crops of young, green wheat caught fire. The villagers needed to preserve anything they could and managed to save their food supply through a little discovery, ultimately rubbing away the burned chaff, which gave way to the roasted wheat kernels it housed. This is how the grain got its name, which means “to rub” or “the rubbed one.”

In addition to becoming common in Mediterranean and Middle Eastern cuisines, its popularity grew to Australia, which is where the modern processing of this supergrain was established. (11)

Risks and Side Effects

Freekeh is an amazing ancient power-grain — however, if you have problems with gluten or have celiac disease, this is not a good choice for you. Make sure to buy pure versions instead of products that have added flavors to avoid processed ingredients and preservatives.

Final Thoughts

Freekeh is a grain alternative similar to quinoa, and while it’s not gluten-free like quinoa, it has more fiber and protein. It’s been shown to help with weight control, aid eye health, support healthy digestion, treat IBS and help build strong muscles.

Given that we all enjoy variety, freekeh can provide just that. It’s a great choice delivering loads of nutrients and benefits to the eyes, the digestive system and more. If you haven’t tried freekeh, try one of the recipes above and let us know what you think.

The post Is the Freekeh Supergrain the New Quinoa? appeared first on Dr. Axe.

A December 2017 report from advocacy group Healthy Babies Bright Futures found that infant cereals with rice contain six times more arsenic than those made with other grains, like oatmeal or multi-grain. (1)

The findings come on the heels of an April 2016 study by researchers at Dartmouth College, who found that the inorganic arsenic levels in babies’ urine was much higher in those who ate rice-based cereals and snacks when compared to babies who didn’t eat these rice-containing foods. This is a big deal, because 80 percent of babies eat rice cereal during their first year of life. Previous studies suggest that exposure to arsenic early in life may lead to adverse developmental effects. (2)

Arsenic in rice isn’t the only arsenic exposure to be worried about, but it consistently tests high because rice plants absorb 10 times more arsenic than other grain plants. Let’s see what the other threats are.

Inorganic vs. Organic Arsenic

First, just a note on terminology. There are two types of arsenic:

Organic arsenic simply indicates that a carbon atom is part of the arsenic bond. Common sources include fish and crustaceans.

Inorganic arsenic  is abundant in nature and without a carbon atom in the arsenic bond. This type is considered much more toxic to the human body. Unfortunately, it’s often found in rice and rice ingredients, apple juice, and other foods and drinks. These compounds are oftentimes found in manufactured items like pressure-treated wood, although pressure treated wood is more likely to contain nano-copper today. Both organic and inorganic forms are regularly discovered in soil and groundwater, as well as in many of the foods that we regularly eat. (4)

Arsenic Poisoning Threats

While the concept of low-level arsenic poisoning from rice sources is nothing new, the Food and Drug Administration (FDA) has been slow to take action. In spring 2016, the government agency released a proposed limit for inorganic arsenic in infant rice cereal. People consume the most rice relative to their weight when they are just 8 months old, thanks to the rise in popularity of of rice-based baby cereals and snacks.

Through a draft guidance to industry, the FDA is proposing a limit or “action level” of 100 parts per billion (ppb) for inorganic arsenic in infant rice cereal. This is parallel to the level set by the European Commission (EC) for rice intended for the production of food for infants and young children. (The EC standard concerns the rice itself; the FDA’s proposed guidance sets a draft level for inorganic arsenic in infant rice cereal.) FDA testing found that the majority of infant rice cereal currently on the market either meets, or is close to, the proposed action level.

The agency expects manufacturers can produce infant rice cereal that meet or are below the proposed limit with the use of good manufacturing practices, such as sourcing rice with lower inorganic arsenic levels. (5) Though the FDA made its initial proposal more than a year ago, it still hasn’t set a limit for arsenic in rice cereal. Meanwhile, the threat abounds.

Baby Food and Arsenic Threats

The study done by Healthy Babies Bright Futures tested 105 infant cereals made by nine different brands, which included rice and non-rice varieties, like those made from oatmeal, barley, quinoa, corn and more. Out of the 42 cereals that were made from rice, all but one contained more arsenic than the non-rice cereals. The average ppb of the rice cereals was 85, while the average for the other cereals was 14.

There was a small bit of good news: the 85 ppb average of arsenic levels for cereals tested in 2016-17 was actually down from 103 ppb average of cereals tested in 2013-14, meaning cereal makers are slowly making their own changes, even without the FDA regulations. However, when you compare the amount of arsenic still found in cereals to the much-lower levels of cereals made without rice, it’s extremely startling. And when you consider the health effects that arsenic poisoning can have, it’s even more frightening.

While acute arsenic poisoning leads to red blood cell destruction, convulsions, coma and sometimes death, chronic, low-dose exposure to inorganic arsenic has been linked to certain cancers, skin lesions, cardiovascular disease, neurotoxicity and diabetes. (6)

5 Fast Facts About Arsenic Poisoning and Exposure

• In the general U.S. population, the main source of arsenic exposure is via ingestion of food containing arsenic. (7) Groundwater sometimes harbors arsenic, making it important for well users to get water tested every few years and find appropriate filtration systems if necessary.
• The National Toxicology Program’s Thirteenth Report on Carcinogens lists arsenic as a cancer-causing agent because it’s been shown to cause bladder, kidney, liver, lung and prostate cancers. (8, 9)
• Brown rice has about 80 percent more inorganic arsenic compared to white rice, but contains many more nutrients. For that reason, researchers don’t suggest switching completely to white rice, but using arsenic-reducing cooking tips found below.
• Consumer Reports testing found that basmati rice grown in California contained the lowest levels of arsenic; all types of rice, except sushi and quick-cooking rice, from Texas, Louisiana, and Arkansas contained the highest levels of inorganic arsenic in Consumer Reports testing. (10)
• Hyraulic fracturing, or “fracking,” a controversial form of natural gas extraction, may mobilize arsenic underground and in aquifers, potentially threatening groundwater supplies. (11)

Foods and Drinks Sometimes High in Arsenic

1. Dairy-Free and Gluten-Free Foods

As we now know, it’s not just rice, but rice ingredients in processed foods, too, that lead to unsafe exposures to arsenic. Aside from baby food, watch out for rice milk and gluten-free processed foods and sweeteners that use rice ingredients to replace wheat or dairy ingredients.

2. Apple and Grape Juice

Apple juice is another source of toxic arsenic. Consumer Reports testing looked at apple juice 88 samples from 28 brands of apple and grape juice, Consumer Reports discovered the following that about 10 percent of the samples contained arsenic levels that exceeded federal drinking-water standards. Why grape juice? Check your labels. Many brands use apple juice as a filler juice. (12)

3. Red wine

In 2015, University of Washington researchers released a study showing that 98 percent of red wines tested contained arsenic levels exceeding U.S. drinking water standards. Scientists analyzed 65 red wines from the four biggest wine-producing states: California, Washington, New York and Oregon.

The conclusion? If wine is a person’s only source of arsenic in the diet, it may not pose a health hazard. (Assuming people not heavy drinkers.) However, it’s wise to analyze your diet for sources of arsenic. If you’re eating and drinking several arsenic-rich selections, it’s best to cut some exposures out. (13)

How to Avoid Arsenic in Food

Aside from eating less rice and foods containing rice ingredients, there are a few tricks you can use to significantly lower arsenic levels in rice.

1. Cook rice like pasta. Instead of following cooking instructions on rice packages, cook it by adding much more water. (Kind of how you’d cook pasta — 6 to 10 parts water per one part rice.) Scientists proved this method could reduce arsenic levels in rice by up to 40 percent. It could, however, also lower levels of some rice nutrients, too. (14)
2. Researchers from the UK found that cooking rice in a coffee pot reduced arsenic by up to 85 percent. (15)
3. Replace rice with quinoa, a low-arsenic grain that is also rich in protein. Buckwheat and millet are two other low-arsenic options.

Final Thoughts

Rice is a food staple around the world, but because the plant absorbs 10 times more arsenic than other grain plants, it often tests high in inorganic arsenic, the most dangerous form of the heavy metal. This type of arsenic is linked to certain cancers, developmental problems, cardiovascular disease, skin lesions and diabetes, among other health problems.

Although government agencies have been aware of this for many years, the FDA only proposed a maximum limit for arsenic in food in April 2016, and it only involves baby rice cereals. Luckily, there are several ways to reduce arsenic in rice, particularly healthier brown rice. These include cooking rice in lots of water and choosing rice grown in areas that produce products generally lower in arsenic.

But given the health threats associated with this risky crop, it only makes sense to set maximum allowable levels for arsenic in other foods, too. These include things like crackers, pastas and breakfast cereals where manufacturers can use other ingredients as substitutes for rice flour, bran or syrup. Environmental Working Group also advocates for funding research into growing techniques and technologies that will lower the amount of arsenic rice plants absorb. (16)

The post Arsenic Poisoning: Foods and Drinks Impacted, Plus How to Avoid appeared first on Dr. Axe.

Rye is a rich, hearty grain that has been consumed for centuries. Although you might find wheat and other cereals more readily available at your market, it’s worth taking a chance on this cereal grain.

Rye bread and rye flour nutrition differs from wheat, barley and oat and often packs more of a punch, especially if you opt for the dark variety, which holds more potent health benefits. The rye seed, or rye berries as they’re called when harvested and sold in full form, are also healthy and useful in cooking.

You might wonder: Is rye bread healthy? It’s actually one of the healthiest grains in the world! Some of the most impressive health benefits of rye flour are its ability to help fight against diabetes, cardiovascular disease, weight gain, cancer, inflammation and high blood pressure. (1)

What Is Rye?

Is rye a gluten-free flour? It’s not. Rye is one of the three gluten grains along with wheat and barley. It contains a protein called secalins, which is a form of gluten. However, rye flour, when used in baking, contains much less gluten than wheat and barley.

The type of gluten in rye, unlike the gluten in wheat, is much less elastic and also poorer at trapping bubbles during the baking process, so the rye produces a much less airy bread. It also holds more free sugars, which means that rye ferments faster as well.

Rye flour tends to be more nutritious than wheat or barley because of the whole nature it comes in, with endosperm, which is in the outer hull of the rye berry or kernel. The endosperm holds potent starches as well as fiber and nutrients.

It’s much harder to separate and remove the germ and the bran from the endosperm during the milling, therefore carrying with it more vitamins and nutrients into the end product of rye flour. (2)

Related: Top 5 Healthiest Bread Types to Eat

Health Benefits

1. Help Lower Weight and Cholesterol

Rye flour can positively affect you metabolically speaking. Rye positively differs from wheat when digested, and it’s been shown to actually suppress body weight gain, as well as significantly lower obesity. Whole grain rye has been shown to improve insulin sensitivity and lower total plasma cholesterol. (3)

This makes rye a cholesterol-lowering food and effective weight management flour.

2. Glucose Control

Rye flour and rye bread can also help regulate and improve the blood glucose profile. When scientists from Sweden studied the effects of rye in patients tested during breakfast meals, they found that whole grain rye products, bran rye breads and endosperm rye flours, especially sourdough rye breads, were excellent at improving glycemic profiles, stabilizing insulin responses and improving sensitivity to insulin. (4)

This shows that rye flour can help manage and lower the risk for diabetes.

3. Appetite Control

Not only can rye flour help you to eat less during a meal, but it helps you feel satisfied for hours after you finish your meal. In one study, it was shown that patients who received the same amount of caloric intake from their breakfasts but were given rye porridge instead of wheat or another grain had a satisfied feeling without needing to intake more food for up to eight hours after their meals. (5)

A similar study was conducted but used rye bread instead of rye porridge. Researchers found that having rye bread at at meal led to less appetite before and after the following meal, showcasing rye’s powerful ability to help achieve satiety. (6)

4. Inflammation

When patients with metabolic syndrome were put on a 12-week diet of rye and pasta, it was shown that the insulin responses after meals were better and helped reduce inflammation in the body as a result compared to a 12-week diet of oats, wheat bread and potatoes.

This reduction in inflammation in metabolic syndrome patients can be beneficial in reducing the chances of diabetes as well. (7)

5. Gene Regulation

It’s recently been shown that while everyone has certain genes in the body that make that person more susceptible to various conditions, diet and lifestyle can help train these genes to be “down-regulated.” Studies have shown by replacing an oat-wheat-potato diet with rye products can actually help down-regulate genes that can lead to diabetes and other serious health issues.

In fact, research has shown that patients on a predominantly oat-wheat-potato diet have actually up-regulated genes associated with negative health outcomes, making rye a much better option. (8)

6. Gallstones

The insoluble fiber that is so high in rye breads and rye flour products can help reduce the risk of gallstones. (9) The fiber in rye flour helps speed up elimination time in the intestine as well as reduce the amount of bile acids in the stomach that lead to gallstones.

That’s why high-fiber foods like rye are so beneficial to your digestion and waste elimination.

7. Fights Cancer

Whole grain rye flour has many potent cancer-fighting properties. These include high amounts of soluble and insoluble fiber, polyphenols, saponins, phytic acid, resistant starch and protease inhibitors, which help prevent cancer cells from spreading. (10)

In fact, these same phytonutrients that help fight and prevent cancer also have shown the ability decrease the risk of heart disease and reduce the negative symptoms of menopause.

Nutrition Facts

Rye flour is truly loaded with key nutrients, especially phosphorus, magnesium, zinc and iron.

One serving of dark rye flour (the most nutritious variety) is one cup or 128 grams, which contains (11, 12):

• 416 calories
• 88 grams carbohydrates
• 20.4 grams protein
• 3 grams fat
• 30.4 grams fiber
• 639 milligrams phosphorus (64 percent DV)
• 205 milligrams magnesium (51 percent DV)
• 6.5 milligrams zinc (43 percent DV)
• 6.4 milligrams iron (36 percent DV)
• 0.6 milligrams vitamin B6 (28 percent DV)
• 0.4 milligrams thiamine (27 percent DV)
• 5.5 milligrams niacin (27 percent DV)
• 918 milligrams potassium (26 percent DV)
• 0.3 milligrams riboflavin (19 percent DV)
• 76.8 micrograms folate (19 percent DV)
• 1.6 milligrams pantothenic acid (19 percent DV)
• 3.5 milligrams vitamin E (11.7  percent DV)
• 7.6 micrograms vitamin K (9 percent DV)

Rye Flour vs. Wheat Flour

• Rye flour has much higher concentrations of free proline, an essential amino acid to build proteins, than wheat flour. In addition, this concentration also distinguishes itself from wheat because it has shown much less growth of acrylamide, which is a chemical compound that is linked to the formation of cancerous cells within starchy foods like potatoes and wheat products.
• Though wheat bread generally contain more protein, wheat having six grams per two slices versus 5.4 for rye, rye bread has more fiber: 3.7 grams vs. 2.4 per two slices.
• Wheat promotes a higher insulin response in the body compared to rye, so the body tends to store more fat if ingesting wheat more regularly than rye.
• Rye contains more soluble fibers than wheat, sometimes as much as three times the amount as white-wheat breads.
• Rye and rye bran has one of the highest concentrations of lignans compared to wheat and other grains.
• Rye breads contain 20 percent less calories than white wheat bread.

Interesting Facts

Rye, or Secale Cereale, is not as popular as other cereal grains. This long, slender grain, in the same family as barley and wheat, while having a history dating back to 400 B.C. or earlier, is actually one of the newer cultivated grains. It was first harvested wild, found in Central Asia mainly around Turkey and northern points of Asia and Europe later on, after the Bronze Age.

Rye was first found growing wild among fields of wheat and barley. There have been findings of cultivated fields from ancient Romans, as well as Neolithic periods. Rye is drought-resistant and can flourish in poor soils, so it was a useful crop in the Middle Ages, especially in Northern and Central Europe.

Rye became the most common cereal grain in Nordic culture during the Iron Age and remains a steady grain in that culture’s diet today. Many Nordic farmhouses cooked rye breads using sourdoughs and malt syrup sweeteners. Poland, Russia, Germany and many other Central European countries have rich histories in making breads from rye because of the spread of the crop and its ease of growing, as well as the propensity for the breads made with rye flour to last much longer once baked. (13)

Rye was brought to America by Dutch and English travelers, after being coevolved with barley and wheat to what we now know as modern barley.

How to Use and Cook

While there is no standardization for rye flours, there are different versions available. The most healthy version of rye flour is whole grain, dark rye.

Rye flour comes in three varieties:

• Light — it takes out most, if not all, of the nutritious kernel
• Medium — contains some of nutritious kernel
• Dark — may contain most or all of the nutrient-rich kernel

Rye flour is mostly sold as medium rye flour. Pumpernickel flour is dark rye flour made from whole grains and is used in bread making.

Dark rye flour tends to be the least refined, coarser ground and holds the most health benefits in flour form. Rye meal is a step above all, which contains all of the germ, bran and endosperm.

Rye berries are the rye seeds harvested from this grass in its unrefined state and can be used as a porridge or cereal and in salads and more. The rye berries can also be ground into rye flour for baking.

Rye flour produces heavy, dense bread. For better rising, you can blend rye flour with a higher-protein flour. It’s important, when buying rye flour in bulk, to make sure the bins are airtight and labeled. Store your rye flour in a cool, dark place.

You can bake with rye flour as you would wheat flour. It has a deep, rich taste that can add a lot of depth to your baking. You can also use rye berries as you would barley or other grain “berries,” soaking them to sprout them, or cooking them in liquid and tossing with vegetables, salads and more.

Recipes

Bread or grain breads are popular to make with rye. You can make any assortment of breads from Jewish rye to an intensely rich Sourdough Pumpernickel. Also make sure to check out Ezekiel bread using organic sprouted rye as the raw whole grain.

You can even make a powerful probiotic drink from rye! Kvass is made from stale rye sourdough bread.

Side Effects

The amount of gluten in rye flour products is lower than what’s in wheat flour products, but it’s still there.

If you are avoiding gluten, think you might have gluten intolerance symptoms to it and especially if you suffer from celiac disease symptoms, you should avoid rye in any form as it does contain gluten.

Final Thoughts

• A grain packed with vitamins and nutrients, rye flour is versatile and can often be used to replace other flours when used in baking.
• Rye flour adds a hearty, deeply rich flavor to your taste buds while supplying your body with major health benefits.
• It can help prevent and fight a wide array of health afflictions from high blood pressure and obesity to diabetes and cancer.
• It even contains less gluten than wheat to boot.

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