The power of whole grains

This mighty grain is filled with several powerful nutrients. Studies show that eating whole grains can benefit your health in many ways—and they tastes good, too!

• The nutritious germ and bran layers of a whole grain are packed with phytochemicals and insoluble fibre.
• Whole grains—barley, oats, rye and wheat—are linked to a lower risk for Cancer, cardiovascular disease and diabetes in many studies. Here's why you should eat more whole grains.

Beta-glucan: Experts believe that about 250 to 350 grams (one to 1 1/2 cups) of cooked oatmeal or about 250 grams (one cup) of cooked oat bran, both rich in soluble beta-glucan fibre, may help to reduce total cholesterol by as much as five percent. Barley also has beta-glucan fibre.

Complex carbohydrates: These substances may be why one study found that 250 grams (one cup) of barley improved memory function in healthy elderly adults. Indigestible oligosaccharide carbohydrates may help prevent Cancer, cardiovascular disease and diabetes.

Flavonoids: These antioxidant compounds in the bran and germ may help to prevent Cancer, diabetes, heart disease and vision loss.

Gluten: A protein found in barley, oats, rye and wheat, gluten is not recommended for people with celiac disease.

Lignans: Estrogen-like substances found in the bran and germ layers, lignans may lower cholesterol and help inhibit the damaging effects of estrogen—which may protect against breast Cancer.

Phytic acids: These compounds may protect against free-radical cell damage and may slow starch digestion, thus helping to stabilize blood-sugar levels.

Plant sterols: These substances may help reduce total and LDL ("bad") cholesterol by binding to it in the digestive tract.

Saponins: Oats are an especially good source of these substances, which may bind to cholesterol and interfere with Cancer growth.

Selenium: Barley is an outstanding source of this antioxidant mineral, which partners with vitamin E to fight damaging free radicals. 125 grams (1/2 cup) of barley provides 38 micrograms of selenium.

Vitamin E: This antioxidant may help prevent Cancer, heart disease, skin disorders and vision loss. Wheat germ is an exceptionally concentrated source.

Cook these grains in a minimum of water and only until tender. Overcooking them will diminish the nutrient content.

• Cook cracked wheat or soften bulgur (precooked cracked wheat) in boiling water. Use in salads, pilafs, stuffings, soup, salads; or add to a meatloaf as a meat extender.
• Cook whole wheatberries or rye berries until soft, and fold into home­made whole wheat bread dough.
• Substitute barley for rice in a rice pudding recipe (the cooking times will be longer for barley).
• Toast oat groats (this brings out flavour), then grind them to make a flour. Use the toasted oat flour to make cookies and cakes.
• Coat fish fillets or chicken cutlets in egg whites, dip into wheat germ and sauté until crisp and cooked through.
• Cook old-fashioned rolled oats until soft, then puree. Use to replace some of the oil in salad dressings.
• Add wheat germ to homemade pizza doughs and savoury pie doughs.