Sitat:
The Golden Grains
Grains, like fruits, vary considerably in their carbohydrate content. The five that are lowest in Net Carbs are bulgur (12.8g Net Carbs per half-cup cooked), hominy (9.7g), oatmeal (10.6g), wild rice (16g), and wheat germ (2 tablespoons of toasted wheat germ provide a mere 5.2 grams of Net Carbs).
Bulgur is a form of whole wheat (en form for hel hvete). It’s steamed, dried and then cracked. Because it’s already cooked, bulgur is a boon for sweltering summer nights—just pour boiling water over it and soak about 30 minutes, or until soft. Bulgur is an excellent source of insoluble fiber and provides protein, niacin and several important minerals.
Hominy (grovt maismel) is made from dried corn that is soaked in lime; grits are coarsely ground hominy. Grits are best known as a southern breakfast dish, and hominy is popular in Mexican cooking, most notably in the savory pork stew called pozole. Hominy provides fiber, as well as zinc, iron and selenium.
Oatmeal (havremel/gryn) is rich in thiamin, phosphorus and manganese, but its cholesterol-lowering soluble fiber has garnered most of the positive press in recent years. Oats are higher in fat than other grains, so buy small quantities and refrigerate or freeze them to preserve freshness.
Wild rice is not actually a grain; it is the seed of an aquatic grass, with a rich, nutty flavor and chewy texture. Wild rice is an excellent source of zinc, niacin and folate, and it provides twice the protein that other varieties of rice do.
Wheat germ (hvete kim) is a concentrated source of many nutrients, particularly riboflavin, thiamin, iron, niacin, phosphorus and vitamin E. It’s also high in fat and can turn rancid quickly, so buy small quantities and refrigerate.
Rethinking Grains
Because they’re so packed with carbs, grains must be measured carefully, never estimated. Consider this: A half-cup of cooked (regular, not controlled carb) pasta provides 18.6 grams of Net Carbs, and a restaurant portion can be as much as 5 cups! You’ll find it easier to manage carbohydrate-dense grains if you learn to consider them as an ingredient or a component of a dish, rather than a separate part of a meal. Try these tips to help you change your impression of grains:
- Toast a tablespoon or two of uncooked oatmeal in a dry skillet. Sprinkle it over berries for some crunch. (If you’re in a hurry, use toasted wheat germ instead.)
- Replace the refined white bread crumbs in your meatloaf recipe with bulgur or oatmeal.
- Stir wild rice into a vegetable soup (figure 1 tablespoon of raw rice per 1-cup serving of soup) about 45 minutes before serving.
- Make a stew using cubed pork, acorn squash and Mexican spices (chili powder, cumin and a little cinnamon). Stir in canned hominy (about a quarter-cup per serving) 15 minutes before serving.
- Mix bulgur with sautéed greens, zucchini, tomatoes and salad dressing; add chopped chicken for a light lunch.
- Add a spoonful of oat bran to a breakfast smoothie.
- Dredge chicken breasts or pork chops in wheat germ or finely ground grits (or cornmeal); cook over a lower heat and turn carefully, since these coatings are very delicate.
- Satisfy a pasta craving with spaghetti squash. A half-cup cooked contains just 3.9 grams of Net Carbs.