Page 40 - How to Be a Conscious Eater - Making Food Choices That Are Good for You

8

THE GLORY OF

WHOLE GRAINS

f there’s one thing you will learn in this book, it’s that there
is no one food or even one food group that unlocks the gate
Ito lifelong health. That said, just as lentils are our little
environmental hotshots, whole grains are our unsung health
heroes. Eating whole grains has been linked to a crazy number
of good health outcomes: As part of a healthy diet, eating lots
of whole grains has been tied to a lower risk of heart disease,
type 2 diabetes, obesity, and, oh, overall chance of death.
Whole grains are much more accessible than most people
think. You’re probably eating many of them already. They’re in:

popcorn, including cheddar popcorn and kettle corn //
corn tortillas // tortilla chips from corn // oatmeal cookies //
granola bars // brown rice // soba noodles from buckwheat

What makes a grain whole? And does that make other
grains . . . empty? Come to think of it, yes. Nutritionally, that is.

KEY TERMS FOR UNDERSTANDING THE GLORY OF WHOLE GRAINS
Whole grains are made of three main components: the bran,
the germ, and the endosperm. Whole grains retain all three
components when eaten—meaning they are eaten intact or are
milled in a way that retains these parts. This matters because
the germ and the bran are by far the most nutritious parts.
They offer dietary fiber, healthy fats, protein, antioxidants, and
many vitamins and minerals. Fiber is important for maintain-
ing healthy gut bacteria as well as overall digestive health, so

Stuff that Comes from the Ground 29