ADVICE

Guide to the new grains

Favs List PRINT

Just what exactly are ‘supergrains’? What do they do for us and how easy are they to cook with? We’ve got the goods on grains.

Grains are a staple in our diet — we commonly base our meals around the familiar bread, rice, pasta and cereal. Grains give us lots of important nutrients such as B vitamins, folate and fibre.

Whole grains are a great source of fibre and are the least processed grains. They generally have a low glycaemic index (GI) so they help to control our hunger and blood sugar levels. Whole grains also have a prebiotic effect in that they provide food for healthy bacteria in the gut, which helps to keep you regular. There is strong evidence that regularly eating whole grains is linked to reducing the risks of heart disease, becoming overweight and certain cancers such as colon cancer.

However, not all grains are equal. While regular brown rice is a whole grain, refined grains such as white rice, for example, have the outer part of the grain removed. This means they generally contain fewer vitamins, minerals and fibre — and won’t keep you as full or satisfied.

And now, joining these familiar grains on the market are a host of new, sometimes exotic-sounding grains. These new grains have been touted ‘supergrains’, and include black rice, quinoa, buckwheat and spelt.

So what’s so special about them? For starters, they are very good for you. Black rice, for example, contains high amounts of health-promoting anthocyanins similar to those in dark berries. We welcome variety in our diet, especially if there are health benefits to be had. Here’s the low-down on some of these new grains.

Tips to get the new grains into your day

Mix black rice with brown rice to make a delicious and interesting-looking rice salad.
Experiment with buckwheat or spelt flour in place of some of the regular flour in your baking recipes to boost the nutrition. Start with replacing half the flour quantity, so you don’t alter the texture too much.
Use quinoa, buckwheat, barley or spelt in any recipe calling for couscous, especially salad-style dishes. These grains all carry flavour well from dressings and other flavoursome ingredients.
Make plain white rice more nutritious by mixing it half-and-half with quinoa. Cook the two grains together for a nutty-textured side dish.

Quinoa

Health benefit: Quinoa, which is technically a seed and therefore a ‘pseudo’ grain, is higher in protein than many other grains. The added bonus is quinoa’s protein is complete, so it contains all of the essential amino acids. Quinoa is a great option for vegetarians or vegans who may miss out on complete protein from animal products. It’s also gluten-free, high in fibre, it has antioxidants and contains vitamin E and B vitamins.

How to use it: You can find black, white and red varieties. White quinoa has a more subtle flavour than the black and red. Quinoa takes about 15 minutes to cook. Rinse the grains first then add 2 cups water to every cup of quinoa. Simmer on low until water has evaporated and grains are tender. Quinoa is great to use as a base for salads, stuffing vegetables, as a replacement for pasta, rice or couscous, or for adding to soups or curries.