What You Need to Know About ... Grains & Cereals

By David Bjerklie

DOMINO EFFECT

Thousands of years ago our forebears learned how to domesticate staples such as rice, wheat and millet (as well as such less-well-known grains as amaranth and quinoa), which led in turn to cities, civilization and telemarketing. Packed with complex carbohydrates and essential vitamins such as B and E, grains still account for most of the calories consumed in the world.

PHYSICS LESSON

But the more we grind, mill, refine and strip grains of their constituent parts, such as bran, the fiber-rich outer layer, the more quickly our bodies are able to digest them--and the sooner we're hungry again. In ascending order of processing:

--WHOLE GRAIN Only outer husk removed --CRACKED OR STEEL CUT Grains are cut into pieces --FLAKED OR ROLLED Kernels are flattened by rollers --FLOUR Whole or polished grains ground into a powder

THE CEREAL SOLUTION

You should replace as many refined carbs as you can with whole grains such as brown or wild rice, bulgur, barley and whole-grain flours. A seven-grain dinner roll isn't as scary as it sounds. And if you don't relish a side dish of buckwheat groats, add some to soups and salads. If you don't like whole-wheat pasta (and who does?), eat your favorite but less of it.

BEYOND RICE AND PASTA

--AMARANTH More protein than most grains --WILD RICE A marsh grass, native to North America --MILLET Ancient grain used as birdseed in the U.S.

40% Proportion of American teens who eat no whole grains whatsoever

80% How much of the nutrients in grain is lost when the bran layer is removed

15% Drop in mortality of women eating eight servings or more of whole grains per week

GRAIN GLUT Annual pounds per capita consumed in the U.S.

1950-59 2000

Total grains 155 200 Wheat 126 146 Corn 15 28 Rice 5 20

Source: USDA Economic Research Service