Have you noticed that a lot of “experts” have completely different opinions on whether you should eat grains?
There are many people promoting “grain-free” diets, and I am concerned this is based on fads and speculation but not good science.
However, there is a “grain” of truth to those opinions, and that is that we Americans generally eat too much food made with flour. Breads and cereals made with pulverized grains (flours) are known to raise blood sugar and promote obesity, and so many health writers correctly caution against foods made with flour.
Unfortunately, this caution has gone overboard and now has spread to all whole grain foods. And good science repeatedly has shown health benefits of whole grains. So today, I want to share how you can eat healthy whole grain wheat without eating flour.
Interested? Come along.
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Have you ever eaten bulgur? Don’t get suspicious; even though the name sounds strange it is just another way of preparing that abundant gift from the great plains of the world, wheat. Bulgur is whole wheat that has been cracked, cooked and then dried so it is ready to be soaked or cooked again and enjoyed with a short preparation time. Because it is not ground finely like flour, the cracked wheat takes a little longer to digest, even though it is easy to eat.
This slower digestion time is the distinction that makes this whole-grain food an excellent choice. The slow absorption of the carbohydrate from the grain means the blood sugar stays steady without a high peak right after eating. In scientific terms, that means this food has a low glycemic index, or glycemic load. Low glycemic load foods keep insulin levels from rising too high, can help prevent the onset of diabetes, are anti-inflammatory and do not promote the growth of tumors like foods that drive insulin levels up.
Briefly, let’s talk about what “whole wheat” means. Whole wheat flour, in bread for example, is flour ground from the whole wheat berry, including the starch, fiber, protein and oil components. This is much healthier than white flour, which is basically just the starch.
However, because of the very fine grinding process, commercial breads that are made with whole wheat flour have essentially the same glycemic index (ability to raise blood sugar) as white bread. So, if you have reason to be concerned about blood sugar (such as being overweight or having a family history of diabetes), I recommend that you limit bread of all types and look for other whole grain options, such as bulgur.
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And what about the reasons to be enthusiastic about getting the whole grains in your diet? People who eat higher quantities of whole grains have a decreased risk of cardiovascular disease and a decreased risk of cancer. The whole grains are also a good source of fiber, which encourages regularity, better intestinal health and less risk of diverticulosis.
There are lots of ways to get to know and love bulgur. It’s easy to add for texture and flavor to soups, chili, and stews. One of my favorites is a Middle Eastern dish called Tabbouleh, a sort of cool salad side dish; while many people enjoy this in hot summer weather, the healthy mix of greens and grains make it a good year round choice. Here’s a simple recipe.
Tabbouleh, from “A Book of Middle Eastern Food” by Claudia Roden
Take 2 cups dry bulgur and soak it 30 minutes before beginning (it will expand). Drain it and squeeze out the moisture. Mix with 1 large chopped onion, and season to your taste with salt and pepper. Add ¾ cup finely chopped parsley, 4 tablespoons finely chopped fresh mint or 2 and ½ tbsp dried crushed mint, 5 or more tablespoons olive oil, and 5 tablespoons lemon juice. Serve by scooping over lettuce or tender cabbage leaf.
Robert Pendergrast, M.D.
