How to Be a Conscious Eater

8

THE GLORY OF

WHOLE GRAINS

I

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

to 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