Hi! How are you all doing? I hope you are all well. In this email I want to share the health benefits of whole grains and starchy veggies. Some examples of starchy vegetables are: yams, squashes, corn, and potatoes. There are grain like seeds: quinoa, millet, amaranth, buck wheat, and teff. Some of these grains I haven’t tried yet.
Whole grains and starchy vegetables play a key role in an optimum diet. They should make up the bulk of your calorie intake.
Whole grains provide fiber, protein, essential fatty acids, vitamins, minerals and numerous phytochemicals as well as carbohydrates in the perfect package to give us the energy we need. Carbohydrates are the best energy sources we have available.
Whole grains have been linked to lower risk of heart disease, diabetes, obesity, certain cancers, and mortality from all causes. Eating whole grains improves bowel health and helps to maintain regular bowel movements and promotes growth of healthy gut bacteria.
Carbohydrates in the form of whole grains can actually help you lose weight. Whole grains and starchy vegetables leave you feeling full and satisfied.
Check out the following website: https://wholegrainscouncil.org
They have a plethora of helpful and nutritional information on whole grains. They also have recipes(not all of them are plant-based), and they have a grain of the month calendar. This looks like a great way to try a new grain each month. Don’t forget to check out the bulk bins in most grocery stores. Sometimes they may have that particular grain that you want to try and you can get it in smaller quantities.
Here are a couple of blogs that have some whole grain recipes:
https://sharonpalmer.com/35-amazing-plant-based-whole-grain-recipes/
https://www.forksoverknives.com/recipes/amazing-grains/page/6/
More info on whole grains:
https://www.healthline.com/nutrition/whole-grain-foods
What’s your favorite whole grain and starchy vegetable? I enjoy brown rice and all kinds of potatoes. I am going to try some new grains from the grain of the month calendar that you can find at the Whole Grains Council.
~Marion
Did you know?
Cooked grains keep well in the fridge. Make up a batch of one or two different kinds to enjoy all week.