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
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