101 Foods That Could Save Your Life

Did you know … that Americans consume only ⅓ of the minimum amount of whole grains recommended in the dietary guidelines for Americans?

Wheat is a grass that contains an edible kernel or “berry” and ranks as the second most produced grain in the world right behind corn. Some products derived from whole wheat include bulgur, cracked wheat, rolled wheat flakes, wheat berries, wheat germ and wheat bran. To qualify as “whole wheat”, the entire grain must be ground with all parts intact—the germ, endosperm and bran. Before there were automated, mechanical grain mills, whole grains were ground between two large stones, resulting in flour that contained all three components of whole grain.

Wheat has been consumed for more than 12,000 years and is thought to have originated in south-western Asia. Wheat gods and goddesses existed in Roman, Sumerian and Greek mythology. Today, in parts of China, wheat is still considered sacred. It was introduced to the Western Hemisphere in the fifteenth century when Columbus came to the New World. Wheat was not cultivated in the United States until the late nineteenth century. About one-third of the world’s population is dependent on wheat for nourishment.

Along with modern technology, refinement of whole wheat blossomed. White bread became a status symbol among the Greeks and Romans. By A.D. 50, sifted flour was being produced on a large scale in most Mediterranean countries. Whole-wheat bread became the food for peasants, slaves and athletes. In Rome it became known as panis sordidus (dirty bread). In 1873, the roller miller was introduced at the World’s Fair. Flour could now be refined better and more cheaply but some would argue that we have been “paying a price” ever since!

The largest producers of wheat are the United States, the Russian Federation, China, France, Canada and India.

There is absolutely no comparison—whole wheat has significantly higher antioxidants than processed wheat, including phenolics and lectins, found in human case studies to resist digestion and bind to cancer cell membranes, inhibiting tumour growth and causing apoptosis (programmed cell death).

Hippocrates recommended whole-wheat flour to promote regulation of the bowel. Adding wheat germ to the diet has been used for treating acne. The vitamin E in wheat germ may relieve the frequency and severity of hot flashes. Using wheat grass juice as a mouthwash has been shown to diminish toothache pain.

LONGEVITY: Eating whole grains is associated with longevity and lower risk of many different types of disease in women.

HEART HEALTH: Several studies show reduction in cholesterol and triglycerides when whole grains, as opposed to refined grains, are part of the diet.

RHEUMATOID ARTHRITIS: A study of rheumatoid arthritis patients who were given a fermented wheat germ extract in addition to their steroid therapies found significant improvement compared to steroid use alone.

CANCER: A meta-analysis revealed that there is an inverse relationship between whole grain consumption and colorectal, gastric and endometrial cancers.

DIABETES: People who consume at least three servings a day of whole-grain foods are less likely to develop type 2 diabetes than those who consume less. In a study of nearly 3,000 middle-aged adults, whole-grain consumption was associated with lower levels of total and LDL cholesterol, and improved insulin sensitivity. Fasting insulin was 10 per cent lower when whole grains were consumed versus when refined grains were eaten.

OBESITY: According to a study in the American Journal of Clinical Nutrition, people who consumed the most whole-grain foods had a lower body mass index (BMI).

• Durum—used to make semolina flour for pasta.

• Hard Red Spring—high-protein wheat used for baked goods.

• Hard Red Winter—high-protein wheat used for baked goods and as an adjunct in other flours to increase protein in pastry flour for pie crusts.

• Soft Red Winter—low-protein wheat used for cakes, pie crusts, biscuits and muffins.

• Hard White—medium-protein wheat used for bread and beer-making.

• Soft White—soft, very low-protein wheat used for pie crusts and pastries.

• Wheat berries should be kept in an airtight container in a dark, cool, dry place.

• Flour, bulgur, bran and germ should be kept in an airtight container in the refrigerator to prevent them from becoming rancid.

• Rinse wheat berries well under cold water before using.

• Choose whole-wheat products when available, such as whole-wheat bread, pasta or crackers.

• Use sprouted wheat berries in vegetable salads.

Summer Garden Couscous Salad

by Sharon Grotto

Servings: 8 • Prep and cooking time: 20 minutes

This couscous salad is light, simple to make and tastes even better the next day. This recipe contains ten powerhouse foods.

INGREDIENTS:

12oz/350g prepared whole-grain couscous

medium bunch fresh basil, sliced chiffonade-style

½ teaspoon salt

½ teaspoon black pepper

2oz/50g spring onions, chopped fine

3oz/75g red pepper, chopped

3oz/75g green pepper, chopped

2 garlic cloves, minced

1 large seeded tomato, chopped

1 small seeded cucumber, chopped

1 teaspoon fresh lemon juice

2 tablespoons extra-virgin olive oil

Optional: 8 black olives

DIRECTIONS:

Place cooked couscous in large bowl. Mix all other ingredients together, folding into couscous. Cover and refrigerate for at least one hour or preferably overnight. Fluff with fork and garnish with slices of black olives, if desired.

BREAK IT DOWN …

Calories: 120; Total fat: 4g; Saturated fat: .5g; Cholesterol: 0mg; Sodium: 150mg; Total carbs: 20g; Fibre: 4g; Sugar: 1g; Protein: 4g.