The Body Ecology Guide To Growing Younger

Thousands of years old and venerated by those who grew them, grain-like seeds have the power to make us turn back time.

When I was growing up, Wonder Bread was the coolest food around—the bread of choice for sandwiches. If you cut off the crust, you could roll it up into a gummy white ball. And its white wrapper, dotted with big yellow, blue, and red circles, made it seem even more fun. Little did any of us know we might as well have been eating glue.

Sixty-five percent of Americans eat a diet high in starchy carbs (mostly pasta, bread, and rice); and many of us often start our day with breakfast cereal, a slice of toast, or a doughnut. The recently popular high-protein diets have sought to address the obesity and diabetes issue in America by creating a new mind-set that all carbohydrates are “bad” and must be avoided. But just as with fats, this has created a lopsided picture and a heated health controversy. But just as it’s the type of fat that’s important, so the type of carbohydrate makes all the difference.

Not all carbohydrates are created equal. Table sugar, fruit, milk, grains, and vegetables are often lumped together into the category called “carbs” because they are made from or contain sugar. At Body Ecology, we disagree with classifying these foods as the same, and feel that it adds further confusion concerning what we should and should not eat.

We also make a clear distinction between refined sugars, grains and their flours, and grain-like seeds and their flours.

Finally, we believe vegetables should not be classified as carbs, but put into their own unique category. They are simply not “read” by the body in the same way as carbs. And there is such a wide variety enjoyed by humans—and so many to choose among each day—that they deserve their own category.

To simplify the carb issue, we differentiate between “empty, refined grains,” grains, and grain-like seeds. The first category—which includes bread, pasta, and cereals—should carry the skull-and-cross-bones label. They are nonnutritious, poisonous, aging, acid-forming foods. With such a label our mothers would have thought twice about giving us that slice of Wonder Bread!

The category that we would call “grains” would include wheat berries, oat groats, rice (there are many varieties), rye berries, barley, spelt, and so forth. This category may be beneficial for some people if the grains are prepared properly. They would be eaten in their whole form, soaked first to remove their enzyme inhibitors, and cooked slowly to make them more digestible. The problem with these grains, even if they are eaten in their whole form, is that they do contain a significant amount of sugar … potentially leading to acidity, infections, inflammation, and earlier aging.

A third category, called “grain-like seeds,” would include seeds that have many of the characteristics of grains. They are higher in protein yet lower in sugar than traditional grains, so they do not feed yeast or create inflammation in your body. Another added benefit is that they do not contain the protein gluten, which is present in grains such as wheat, spelt, rye, barley, and oats. Today, many of us are gluten intolerant, or if we have a genetic disorder called celiac sprue, we react severely to this protein. These grain-like seeds would still provide us with much-needed fiber and would help us remain calm and centered in the way that whole grains can do. When we eat them for our last meal of the day, they create serotonin, which turns into melatonin, which helps us sleep better at night.

Grain-like seeds contain phytoestrogens, which help protect against harmful environmental and steroidal estrogens (xenoestrogens) that can get into your body through the food you eat, polluted air or water, or occupational exposure to chemical labs or industrial plants. Once in your body, they can stay in your tissues for years, causing hormone disruptions. Eating grain-like seeds can help balance hormones, support your immune system, and prevent or ease symptoms of osteoporosis and menopause. One important thing to keep in mind, however, is that absorbing phytoestrogens only occurs if you have a healthy gut—or inner ecosystem—teeming with friendly bacteria.

The high fiber content of grain-like seeds is great for your digestive health, feeding friendly bacteria in your colon. These seeds are close enough to grains that they usually stop cravings for the refined carbs and cereals we are accustomed to eating. Grain-like seeds hold moisture in your intestines and help with constipation, which is often created by a dehydrated colon. Bulk fiber encourages peristaltic action in your intestines, moving food through your digestive system. Fiber pushes against the walls of your intestines, and they push back. Think of fiber as a personal trainer for your gut!

Grain-like seeds are very high in nutrients, so you don’t need much to help satisfy your body’s requirements for proteins, vitamins, and minerals. If you are also eating fermented foods, you obtain even more nutrients from your meal, allowing you to eat less, while being more satisfied.

Now, let’s take a closer look at the four grain-like seeds featured in the Body Ecology program—amaranth, buckwheat, millet, and quinoa.

These four superfoods may not be familiar to you yet, but they are delicious and readily available in grocery stores such as Whole Foods and in most health- or organic-food stores. All are high in protein, gluten free, and with the exception of buckwheat, alkaline forming. They are considered some of the most nutritionally complete foods available, and each one has a fascinating story to tell.

Amaranth, also called “Chinese spinach,” was nearly exterminated from the planet! Actually a seed from a broad-leaf plant, this ancient yellow seed was a dietary staple among pre-Columbian peoples. The Aztecs, who fermented it into beer and popped its seeds like popcorn, used it prevalently and diversely. It also had a darker history … mixed with honey and human blood, it was consumed during religious rituals. For this reason, it was considered evil and was destroyed and banned by early Christian missionaries. It continued to be grown in remote villages in Mexico and Peru, and fortunately for us, it survived.¹

Amaranth has three times the calcium of milk, so it is an excellent preventive therapy and treatment for osteoporosis. In addition, because it provides all eight essential amino acids (protein) but does not contain fat and cholesterol, it slows down the absorption of glucose into the bloodstream, making it easier to burn fat and lose weight. Unlike other grain-like seeds, amaranth contains lysine and methionine, which are both essential amino acids that must be obtained from the diet since they cannot be made by our bodies. Lysine has antiviral properties and is essential in the crosslink formation that stabilizes collagen and elastin—so it helps create younger-looking skin. Methionine helps with the detoxification pathways by supplying the body with sulfur, and it helps the liver process fats.

There are 60 species of amaranth in the world. Amaranth has a sweet, peppery taste. Because of its distinctive flavor, many people combine it with other grains and grain-like seeds. It can be cooked, used as baking flour, added to stews and soups as a thickener, or made into a hot breakfast cereal or pilaf.

Always wash thoroughly with a strainer under running water for a few minutes. Or soak 1 cup of amaranth in a pan of water overnight. In the morning, drain the old water, and put 3 cups of water in a pan with the amaranth. Simmer for 20 minutes. Drain and pour into a bowl. Add stevia, Lakanto, vanilla, or cinnamon butter; or eat it plain.

Buckwheat has been around in America since colonial times, and was particularly common in the northeastern and north-central areas of the country, where it was grown on many farms and used as livestock feed. Native to both Northern Europe and Asia, buckwheat was brought to the U.S. in the 17th century by Dutch farmers, who called it boekweit, which means “beech wheat.” It is a hardy plant that can withstand extremes in temperature and poor soil conditions.

Rich in flavonoids such as rutin (a phytonutrient that acts as an antioxidant) and a good source of B vitamins and magnesium (useful for improving blood flow and relaxing blood vessels), buckwheat contains all eight essential amino acids. Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. Buckwheat is also a valuable food for diabetics, as it lowers glucose levels.

Buckwheat is not a cereal grain, as most people think, but rather a fruit seed, related to rhubarb and sorrel. It is high in oxalates, so it should be avoided if you are on the low-oxalate diet. The hulled buckwheat grains are called “groats,” and they make a traditional porridge called kasha. Buckwheat is sold either roasted or unroasted.² Unroasted buckwheat has a strong, nutty flavor, which roasting seems to mellow. Buckwheat also makes a great baking flour, is used in crackers and breads, and is a welcome alternative for people with gluten allergies … it makes a delicious pancake and fortifying breakfast cereal.

Soaking buckwheat for at least 8 hours before cooking is recommended. It should be washed and rinsed thoroughly using a strainer. Add 1 part buckwheat to 2 parts boiling (salted) water or vegetable or kombu broth. After the liquid has returned to a boil, turn down the heat, cover, and simmer for about 20 minutes.

Millet is one of the oldest foods known to humankind, and it is even mentioned in the Bible. First cultivated in China, millet has been used in very hot, dry countries for thousands of years. In India, millet flour is used to make thin, flat cakes called roti; and in Africa, it is made into bread, baby food, and a thin breakfast porridge called uji.³ The U.S. has traditionally used millet as livestock feed and birdseed. We are still quite uninformed about this ancient seed’s amazing health benefits for humans.

Cancer-Fighting Power of Grains on Par with Vegetables

Research conducted by Rui Hai Liu, M.D., and his colleagues at Cornell University reveals that whole grains and grain-like seeds such as quinoa and millet contain many powerful cancer-fighting phytonutrients. Until recently, this had gone unrecognized because research methods were flawed.

Researchers have long known the power of phytonutrients, but they’ve been looking at only the “free” forms of these substances, which include one large class known as phenolics—potent antioxidants—which dissolve quickly and are immediately absorbed into the bloodstream. They have overlooked the “bound” forms of phenolics, which are attached to the walls of plant cells and must be released by intestinal bacteria during digestion before they can be absorbed.

Dr. Liu and his colleagues measured the relative amounts of phenolics, and whether they were present in bound or free form, in common fruits and vegetables such as apples, red grapes, broccoli, and spinach. In free form, the percentage of phenolics was quite high in these foods, while in grains the free form was almost nonexistent. However, these researchers also discovered that 99 percent of the phenolics were present in grains, but in “bound” form.

Because previous researchers had been using the same process to measure antioxidants in grains as they did with fruits and vegetables, they have, according to Liu, vastly underestimated the amount and activity of antioxidants in whole grains.

These findings, reported at the American Institute for Cancer Research (AICR) International Research Conference on Food, Nutrition and Cancer, underscore the message that a variety of foods should be eaten for optimal health. Says Liu, “Different plant foods have different phytochemicals. These substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect—this teamwork—that is produced by eating a wide variety of plant foods, including whole grains.”ⁱ

ⁱRui Hai Liu, M.D., as quoted at the American Institute for Cancer Research (AICR) International Research Conference on Food, Nutrition and Cancer, found at Hook Up with Health website, “Amazing Finding: Supplements vs. Whole Food,” July 31, 2006, http://hookupwithhealth.wordpress.com/2006/07/31/amazing-finding-suppliments-vs-whole-food (accessed 1/6/10).

Rich in phytochemicals and one of the least allergenic grains out there, millet is nearly 15 percent protein and contains high amounts of fiber; B-complex vitamins, including niacin, thiamin, and riboflavin; the essential amino acids methionine and lecithin; and some vitamin E. It is the only grain that won’t lose its alkaline state after cooking.

It is particularly high in the minerals iron, magnesium, phosphorus, and potassium, which are beneficial for the heart and can help lower cholesterol. Magnesium can help reduce the effects of migraines. Phosphorus is of particular importance as we age. It is an essential component of lipid-containing structures such as cell membranes, and it is necessary for the metabolism of fats. In addition to its role in forming the mineral matrix of bone, phosphorus is an essential component of numerous other life-critical compounds, including adenosine triphosphate, or ATP—the molecule that creates, stores, and transports energy in the body.⁴

Millet is related to sorghum, looks a lot like maize, and comes in four varieties, including “pearl,” which has the largest seeds and is the kind most often consumed by humans. Millet has a mildly sweet, nutlike flavor. It can be prepared as a cooked cereal; and is used in casseroles, breads, soufflés, and stuffing. It is a grain that mixes well with herbs and other seasonings. It also makes a unique kind of couscous and produces flour that yields a thin, buttery crust.

Rinse millet off and remove any stones or unhulled pieces. It is recommended that you soak or sprout it for 8 to 24 hours prior to preparing it. Cook millet as you would rice but with more water (3 cups water to 1 cup millet). However, if you soak it, you won’t need as much water when you cook it. After soaking, try 1 cup millet to 2 or 2½ cups water. You determine how much water to use depending on how soft you like your grain.

Quinoa (pronounced keen-wah) is native to the Andes of Bolivia, Chile, and Peru. A major staple of the altiplano Indians, and later the Incas, this versatile “mother grain” was believed to have been brought from heaven by a sacred bird called the kullku. Grown at 10,000 to 20,000 feet above sea level, quinoa allowed the altiplano peoples to thrive in the harsh living conditions that exist at such altitudes. Because these natives believed quinoa was a gift from the gods and contained spiritually enhancing qualities, the ritual first planting of the season was a godlike act performed by the emperor. Considered a god himself, the emperor was responsible for a successful quinoa harvest. He sowed the first seeds of the season with his golden taquiza, a planting stick.⁵

During the European conquest of South America, quinoa was scorned by the Spanish colonists as “food for Indians” and even actively suppressed. Because it imparted so much energy and strength, growing it was forbidden, on pain of death. Instead, the Spaniards introduced rice, wheat, and barley. Fortunately, quinoa still grew wild in the higher altitudes, where it could be hidden from the Spaniards, and small amounts were consumed in secret. But its ban had an irrevocable impact on the Incan culture. The grain fell into obscurity for centuries.⁶

Related to the spinach family, quinoa has been called “vegetable caviar” because of its nutrient and mineral density. It is one of the most complete foods in nature because it contains amino acids, enzymes, vitamins and minerals, fiber, antioxidants, and phytonutrients. The Food and Agricultural Organization (FAO) has compared its nutritional quality to that of dried whole milk, and the protein quality and quantity in the quinoa seed is superior to those of more common cereal grains. It is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn; and it is rich in calcium and vitamins B and E. It is higher in lysine than wheat or rice, and contains a balanced set of essential amino acids for humans.

Quinoa is also gluten free and considered easy to digest. People living in the Andes consider it an endurance food. It is given to pregnant mothers to strengthen them, and is also used for altitude sickness. If you have a milk allergy—or are avoiding dairy—you still need calcium, and quinoa is a great alternative.

Quinoa’s high mineral content also makes it excellent for bone health. The minerals manganese and copper act as antioxidants in your body to get rid of dangerous cancer- and disease-causing substances, while magnesium helps relax your muscles and blood vessels and positively affects blood pressure. Quinoa may be helpful if you suffer from migraines, diabetes, or atherosclerosis. High in fiber, it is a wonderful way to improve elimination and tone the colon.

Quinoa is especially easy to cook and can be enjoyed year-round because it is versatile and light. You can use it in warming winter soups or refreshing summer salads. Quinoa’s nutty flavor and rice-like texture make it perfect for stir-fries, but it can also be made into breads and biscuits. When cooked, quinoa is light, fluffy, slightly crunchy, and subtly flavored. Quinoa cooks quickly, which makes it a great breakfast meal; and it can be enjoyed in its whole-grain form, or you can try quinoa flakes made into a hot cereal as a wonderful replacement for oatmeal!

Make sure you rinse your quinoa, and then soak it for at least 8 hours. Cook 25 minutes … and it’s ready to mix with a variety of ingredients to create diverse and delicious meals. Adding a little Body Ecology InnergyBiotic to the soaking water is recommended. The beneficial microbiota help soften the grains before cooking, making them even more digestible.

(Note: Some of the nutritional information on these grain-like seeds that is contained in this section was drawn from www.whfoods.com.)

For many wonderful recipes using these four grains, please refer to the Body Ecology website or The Body Ecology Diet book.

It is always recommended that you soak your grain-like seeds for 8 to 24 hours. Grains, beans, seeds, and nuts all have phytic acid, an enzyme inhibtor, in them. It makes these foods difficult to break down in your digestive system. Since most people have weak digestive systems, especially as they age, eating grains without soaking them will mean they will be poorly digested, leading to a toxic, rapidly aging body.

While the whole grain-like seeds are much more nutritious and are better for your digestion, health-food stores often sell flours made of buckwheat, millet, quinoa, and amaranth. You can also purchase breads made from these grains. Just like any flour product, the flour from Body Ecology–recommended grain-like seeds is mucus-forming and lacks fiber, which can actually be drying to your colon. If you suffer from constipation, avoid flour products at least until your inner ecosystem is recolonized with friendly bacteria and your elimination is excellent.

If you feel you must eat flour products, here’s a suggestion. To offset the negative side of flour (even that of grain-like seeds), make it a habit to consume these products with fermented foods. Add cultured veggies to a sandwich, for example.

Konjaku—a Noodle Alternative That Won’t Pack on the Pounds!

While we at Body Ecology recommend avoiding wheat products, there are wonderful pasta noodles made from quinoa and buckwheat (100 percent soba noodles). Another great high-fiber alternative to pasta is konjaku noodles, which are made from yam flour from the konnyaku imo tuber. A staple in Japan, konjaku noodles (also called shirataki) are gluten and calorie free, low carb, and won’t feed bad bacteria and yeast in your digestive tract. The fiber in konjaku is called glucomannan, and it can control blood sugar and cholesterol and even help with “waist management.” This is because konjaku noodles expand to many times their original size, making you feel full on less. They are great with stir-fried vegetables and Body Ecology sauces. Since they absorb other flavors well, season them liberally with herbs and other seasonings.

A balanced meal containing grain-like seeds would include 80 percent vegetables (land and ocean) and 20 percent grains. Following this principle will go a long way toward creating a healthy digestive system, and it will take the guesswork out of deciding how much of anything you need to include in your diet.

Like any new habit, it takes practice to get used to planning your meals this way. What starts to happen, though, is quite wonderful—you begin to feel comfortable in your own skin again, with less gas and bloating; a healthy weight; and a youthful, glowing appearance.