Heatlhy Food: Let Grains Make Your Day

Whole grains contain lots of nutrients such as B-vitamins, complex carbohydrates, iron, protein and fiber. Because grains are proven to contain the cancer-fighting agent known as phytochemicals, including them in one's diet can vastly reduce the risk of cardiovascular diseases and certain cancers.

A mixture of soluble and insoluble fibers is found in grains, although one type usually prevails. Insoluble fibers are roughage, cannot be dissolved in water. It contributes to a healthy pH level in the digestive tract. Soluble fibers are those that can be dissolved in water and creates a gel when mixed with a liquid. It helps lower an unwanted type of cholesterol known as low-density lipoproteins (LDL or the bad cholesterol), stabilize the blood sugar for diabetic patients and thus, theoretically, reduce risk of acquiring diabetes.

With the nutritional benefits mentioned above, it is but wise to include a variety of grains in your daily diet. Try combining different types in one dish for a fun and tasty experiment.

Most people fail to cook their grains long enough to enable the disintegration of chemical bondages containing the molecular nutrients. However, some general cooking tips below will help you get the most out of those nutrient-packed grains:

1. Rinse

Most grains, with the exception of rice, are rinsed thoroughly in cold water. A colander or strainer can be used to make sure that dirt and debris are removed.

2. Presoak

To reduce cooking time and enhance digestibility, selected hard grains can be soaked overnight or between 6-8 hours.

3. Boil and Simmer

Heat water and bring it to a boil before adding grains. When water boils for the second time after adding grains, minimize heat and simmer by covering the pan slightly until the grains are soft. Avoid lifting the lid so as not to let steam escape thereby prolonging cooking time. A broth or fruit juice can be added to enhance flavor.

4. Fluff

Fluffing can bring out the best of many grains. Carefully lift grains when done and break apart from each strand with a fork.

5. Use a rice cooker

This is one of the easiest ways to prepare a well-done grain. Just add 1-2 inches of water above the grain, push the cook button then wait for it to get done.

6. Choose your grains well

To ensure that you are using a nutritionally valuable product, use grains that retain its germ, brain and endosperm. More importantly cook them properly. Take note of the measurements for liquid to be used for each type of grain. Grains, if regularly included in your meals, can transform you into a healthier, happier person.