Celebrate whole grains

Carbohydrates have gotten a bad rap in the recent years. I've heard, "Carbohydrates make me fat" and "I'm on a low-carb diet" or "I'm cutting out bread." What many people do not realize is how important carbohydrates are for brain and body function. Generally speaking, 130 grams of carbohydrates per day is the minimum amount a person should consume to maintain normal brain and body function (unless directed otherwise by a health care provider for specific medical reasons).

Carbohydrates come from many sources so it's important to most often choose the one with the "best bang for your buck." Whole grains are a great source of fiber-rich carbohydrates and deliver important nutrients such as B vitamins, vitamin E, magnesium, iron, and fiber. White breads, white rice, etc. that are enriched do not offer the same nutritious benefits as their counterparts; however, they are not completely off limits (like any food), but choosing at least half your grains as whole grains is recommended to reap their benefits.

So, what constitutes a whole grain? A whole grain includes all parts of the grain seed: bran, germ, and endosperm. This means that for a food product to claim it is a whole grain, it must include all three parts of the grain seed. The bran contains the fiber and B vitamins. The endosperm contains protein, vitamins, and minerals. The germ is made up of B vitamins, protein, and some healthy oils. To compare, enriched, or white, flour consists of only the endosperm. The public often thinks that whole grain means whole wheat. They often forget about the other grains that are considered whole when all three parts of the grain are present such as millet, barley, oats, rice, bulgur, quinoa, etc.

The reason whole grains are promoted as part of a healthy diet is because nutrients from all parts of the grain help to reduce chronic disease risk such as Type-2 diabetes, heart disease, stroke, and colorectal cancer. In addition, fiber in whole grains can help with weight maintenance.

With whole grains being an important part of our diet, Women, Infants and Children (WIC) will be expanding whole grain options to participants starting October 1, allowing the choice for whole wheat pasta. This joins the options for 100 percent whole wheat bread, tortillas, whole grain cereals, and brown rice. Another addition to Idaho WIC authorized food list is yogurt as a dairy option. Participants will receive detailed information about these additions at their local WIC clinic. For an appointment or find out about the Idaho WIC program, located at Panhandle Health District, please call (208) 415-5130.

There are many whole grains to choose from to add to your healthy plate. Spice things up a bit and try a new whole grain each month. The Whole Grains Council website, http://wholegrainscouncil.org/, is a great resource which contains recipes, information about various grains and their health benefits, and tips on how to identify whole grain products. Their website even has a calendar to suggest a different grain each month.

One whole grain I've grown to love is bulgur. Here is a quick, simple, and delicious recipe I make often (source: Oxygen Magazine, March 2008).

Shrimp & Bulgur Salad

Serves 4

Ingredients

6 oz shrimp

1 cup dry bulgur prepared according to package

2 medium tomatoes, cut into wedges

1/2 medium cucumber, sliced

1/2 medium green bell pepper, cut into strips

2 tbsp olive oil

1 tbsp lemon juice

3/4 tsp oregano

1/4 tsp sea salt

1/8 tsp black pepper

Directions

Cook 1 cup bulgur in 1 ? cups water or low sodium broth. Bring to a boil and simmer for 15 to 20 minutes or until all liquid is absorbed. Saute shrimp in pan with a small amount of butter. Salt and pepper to taste. Place the cooked shrimp in a large mixing bowl and add the bulgur.

In a medium bowl, combine tomatoes, cucumber and green pepper. Add the vegetables to the shrimp-bulgur mixture and combine thoroughly.

In a small bowl, whisk together olive oil, lemon juice, oregano, salt and pepper and pour over the salad. Mix thoroughly and refrigerate until serving.

Kimberly Young, MS, RDN, LD, is the Women, Infants and Children Coordinator at Panhandle Health District and a graduate of the University of Idaho Dietetic program. WIC is an equal opportunity provider and employer.