By Donna Moodie, RD CDN CDE
Everywhere we look, there is a nutrition article or media report about the importance of
eating more whole grains. Many of us are confused. Does it mean eating only whole wheat bread or pasta, or buying boxed cereals which say “contains whole grain”? The answer is no. A whole grain is a grain that has not been processed, and has not been stripped of the bran and germ which contain much fiber, vitamins and minerals. For example, white rice is only the endosperm of the grain. It contains mostly starch to which food companies spray on some vitamins.
It is important for us to eat the whole grain as nature intended in order to get all the nutrition and fiber we need to support health and prevent chronic disease. This is part 1 of a 3 part series featuring 3 whole grains (quinoa, farro and barley) that are delicious, nutritious, and can be cooked and prepared in many different ways. There are many other whole grains to learn about and incorporate in your diet. I found the Whole Grains Council, wholegrainscouncil.org, to be an excellent resource.
Quinoa is a seed from a plant that grows in South America. It is considered a pseudo-cereal, which means it is very much like a whole grain and can be used in the same way. Quinoa is a very fluffy, nutty tasting grain that cooks in a short period of time. Quinoa can be used in many different recipes, from salads to main dishes and veggie burgers. Quinoa is a good source of fiber, iron, copper, thiamin and vitamin B6. If you have diabetes and are counting carbohydrates, quinoa has about 40 grams of carbohydrate per cup and 5 grams of fiber. This means you can subtract the fiber and end up with about 35 grams of net carbs per 1 cup serving.
The internet has many good recipes for quinoa. Remember that quinoa should be rinsed before cooking in order to remove naturally occurring saponins which can be bitter. The American Heart Association (aha.org) has great quinoa recipes to try which are healthy and delicious. Happy cooking with quinoa!
Donna Moodie is a Registered Dietician and Certified Diabetes Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at dm258@cornell.edu