Our whole grain choices are also varied.  Most of us haven’t gotten far past wheat bread, but with a little effort we can seek out other varieties even in traditional super markets.  Most now carry barley (use in soups and stews), buckwheat (use like rice or add to soups and casseroles), and all carry oats, sweet corn, and a variety of brown rice. 

You might have to venture into one of the specialty “health food” or “natural” food stores to find others like kamut, the food of the Pharaohs, perhaps originally cultivated in Egypt.  A protein rich whole grain that is an unhybridized strain of wheat,  kamut is cooked like rice and can be used in dishes that call for rice.  It is nuttier and heartier than white rice and the grains are larger in size than brown rice varieties also.   Kamut is high in Calcium, Magnesium, Phosphorus, Potassium, and Zinc.

Quinoa (keen wah) may also only be found in some stores.  It also very rich in protein and contains all eight of the essential amino acids that make up proteins.  Quinoa is a tiny little powerhouse that can be cooked like rice and used instead of rice in most dishes.  It can also be improvised into many salad dishes. Quinoa is rich in Calcium and Iron.  It is higher in unsaturated fat (the good one) and lower in Carbohydrates than most other grains.

Amaranth is another perhaps more exotic choice.  It also can be prepared like rice or made creamier as a nutty, nutritious cereal.  This one is rich in Vitamin C and Beta Carotene.

Spelt is available in most stores for those sensitive to wheat.  Spelt is easy on the digestion though still high in fiber and protein.  Like wheat, it is rich in the B vitamins, Niacin, Riboflavin, and Thiamin.  It also has a good dose of Iron and Potassium.   Spelt is usually found in berry or flour form.  Many bread and pasta products are available.

Try something new.  It’s easy to do and you can change your life by doing so.  A diet high in fiber from vegetables, fruits and whole grains is associated with a better Cholesterol, lower Blood Pressure, and better Glucose Tolerance. 

This translates to reduced risk for Heart Attack, Stroke, and Diabetes.

Best of all fiber fills you up without the extra calories that fat and sugar contribute so you are more likely to lose weight or maintain a healthy weight. 

What’s not to like about that?