Fall is the time of year we start feeling the need for more nurture and nourishment, to get our bodies ready for the cold winter ahead. This used to mean that we spent the summer packing on a layer of fat from sugary fruits, which would help get us through the winter. But now, with jackets and heaters, we no longer need a layer of flab for warmth. What we do need is some nice healthy comfort food.
When seasons change, our food choices also change based on what’s locally available. We feel better when we’re in a natural rhythm with our environment from eating seasonal fare.
One of my favorite fall ingredients is whole grain, which helps to create nourishing and delicious comfort dishes.
Whole grain basically means the grain is still whole and has not been processed by removing part of the grain. When grains are whole, they include: bran, germ, and endosperm, all of which contain valuable nutrients.
Whole grain contains fiber, which makes you feel full for longer. It also slows down the absorption of glucose, which provides you with long-lasting energy. Fiber is needed for good digestion and assists in elimination of waste and toxins from your intestines. Eating whole grain helps you balance your mood by increasing serotonin, your feel-good hormone.
You can choose whole grain as a cooked grain, or as the content in bread. Make sure it says “whole grain” on the package, not just “whole wheat.” Brown rice, barley, wild rice, millet, and quinoa are probably the most accessible cooked grains out there right now, and all are great choices. For a hot breakfast, whole rolled oats or steel cut oats are better choices than the instant variety.
What do the studies say about the health benefits?
- Whole grain has been shown to reduce the risk of heart disease by decreasing cholesterol levels, blood pressure, and blood coagulation
- Whole grain has been found to reduce the risks of many types of cancer
- Whole grain has been shown to help regulate blood glucose, which is important for all of us, but especially for those living with diabetes
- Studies have shown that people who consume more whole grain consistently weigh less than those who consume less whole grain
Check the labels.
Foods labeled with the words “multi-grain,” “stone-ground,” “100 percent wheat,” “cracked wheat,” “seven-grain,” or “bran,” are usually not whole grain products. Color is also not an indication of a whole grain. Brown and darker bread does not always mean whole wheat or whole grain. Some brown bread has brown coloring added to achieve the brown color, making us think we are buying healthy.
When determining if a packaged food product contains whole grain or not, look for the word “whole” in the ingredient list. Also look for the Whole Grain Stamp, a special marking for packages designed to help shoppers easily spot authentic whole grain products. A “good source” stamp contains at least 1/2 serving of whole grains, while an “excellent source” contains at least one serving of whole grains.
Chia: A grain or a seed?
Chia is an ancient super food packed with fiber, protein, and Omega-3. You can add chia to your grain dishes for extra nutritional value, fiber, and also to help you feel full. It expands when cooked and turns into a gel-like substance. If you are looking to feel full and eat less, chia helps.
Chia is the Mayan word for strength and has been a staple food source for the American Native people for centuries. Aztec warriors would eat chia during hunting trips, and the Native Americans of the Southwest would eat only chia seed mixed with water as they moved from the Colorado River to the Pacific Ocean to trade products.
Whole grain is the ultimate comfort food because of how it affects our emotional well being and hormones. We eat whole grain when we need to center and stabilize ourselves, when we need to be calm and focused. We eat whole grain when we need to connect to nature and be present in our body. Whole gain is our natural source of feel-good hormones and is the ultimate feel-good food.
