Contributed by Angela Cleveland

I was thrilled last week when I found a little note along with my Urban Harvest basket that described the new types of bread now available from the Master Bakery. It got me thinking about a whole grain cookbook that I received last year for Christmas. When I first looked through the book, I was really intimidated by the thought of tackling such a complicated and unfamiliar topic. But, after much persistence and courage, I worked my way through the cookbook and found that whole grains aren’t as complicated as I had thought. With the beginning of the Master Bakery Breads this week, I thought that I would give everyone a “crash course” in the benefits of whole grains.

So what exactly is a whole grain? A whole grain contains all three parts of the grain: the bran (outer layer high in B-vitamins, protein, fat, and minerals), the endosperm (fibrous middle part), and the germ (inner part rich in protein, polyunsaturated fatty acids, vitamins, and minerals).

What can they do for us? Whole grains help to reduce the risk of heart disease, high cholesterol, and certain cancers. They are also high in complex carbohydrates, which promote essential energy for the body. Whole grains are high in fibre, nutrients, minerals, and antioxidants. They take longer to digest, allowing more nutrients to be broken down and absorbed into the blood stream. All grains, except wheat, help reduce fat in the body. Served along with legumes, beans, or vegetables, whole grains form a complete protein.

There are certain “champion” whole grains that can be found in many Natural Food Stores. Spelt and kamut, for example, are very high in B vitamins. Spelt has more crude fibre and more protein than wheat and contains all eight essential amino acids. Kamut is high in magnesium and zinc and is higher in protein and essential fatty acids than wheat. Rye, which has a stronger flavour than most grains, contains the highest amount of lysine (an essential amino acid) of all the grains. Amaranth is not actually a grain, but rather a small herb seed. It is a complete protein with high amounts of calcium, phosphorus, iron, and fibre.

The Canada Food Guide recommends that adults eat 5-12 servings of grains per day. Grains are more beneficial in their whole form, but their flour forms can be used as well. In addition to their high nutrient content, whole grains are delicious. I encourage all of you to try the new Master Bakery breads and experiment with your own whole grains in casseroles, on salads, and as breakfast cereals. Have fun!

Angie Cleveland

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