2-step whole grains
We all know (or have at least heard) that whole grains are good for us. But how are they PROPERLY prepared, how exactly do we incorporate them into our diet, and what exactly does WHOLE grain even mean? It’s easy, trust me……..
OK, I’ll give all the TECHNICAL information straight from Nourishing Traditions and then a summary at the end.
“The proteins of grain and milk, namely gluten and casein, are two of the hardest proteins for humans to digest. This is one reason that traditional cultures usually soak or sprout grains and culture their dairy products before eating them.
All grains contain phytic acid (an organic acid in which phosphorus is bound) in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, iron and especially zinc in the intestinal tract and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects. Soaking allows enzymes, lactobacilli and other helpful organisms to break down and neutralize phytic acid. As little as seven hours of soaking in warm acidulated water will neutralize a large portion of phytic acid in grains. The simple practice of soaking cracked or rolled cereal grains overnight will vastly improve their nutritional benefits.
Soaking in warm water also neutralizes enzyme inhibitors, present in all seeds, and encourages the production of numerous beneficial enzymes. The action of these enzymes also increases the amounts of many vitamins, especially B vitamins.
A diet high in unfermented whole grains, particularly high-gluten grains like wheat, puts and enormous strain on the whole digestive mechanism. When this mechanism breaks down with age or overuse, the results take the form of allergies, celiac disease, mental illness, chronic indigestion and candida albicans overgrowth. Recent research links gluten intolerance with multiple sclerosis. During the process of soaking and fermenting, gluten and other difficult-to-digest proteins are partially broken down into simpler components that are more readily available for absorption.
Whole grains that have been processed by high heat and pressure to produce puffed wheat, oats and rice are actually quite toxic and have caused rapid death in test animals. Breakfast cereals that have been produced and extruded at high temperatures and pressures to make little flakes and shapes should also be avoided. Most, if not all, nutrients are destroyed during processing, and they are difficult to digest. Studies show that these extruded whole grain preparations can have even more adverse effects on the blood sugar than refined sugar and white flour! The process leaves phyic acid intact but destroys phytase, an enzyme that breaks down some of the phytic acid in the digestive tract. “
Whew! Did you get all that? Well the first time I read it I didn’t. Basically….
· Soaking fresh ground grains in slightly acidic water will break down the phytic acid that’s IN the grain that’s difficult to digest.
· Soaking also increases the beneficial enzymes in the food and makes them more readily available for absorption for your body.
· Eating processed whole grains puts a HUGE strain on your digestive tract as the phytic acid stays intact and everything good in the grain is basically destroyed.
We have a few link to sites that sell gain mills and also show how easy (and stinkin’ delicious!) it is to prepare fresh ground and soaked grain recipes.
Paula's Bread: A homeschooling mom with a fantastic kitchen store. You may have met her company at the TPA Homeschool Conference. She sells EVERYTHING you need to get started with making whole grain breads from scratch. Grain mills, gluten, wheat, and pans.
I am sneaky though, I have linked you to a page that tells you all about the importance of using whole grains in your bread making. You have to get educated before you go shopping, right? ;) Scroll all the way down to the bottom to see all the goodness they take out of bread to make white bread!
http://www.paulasbread.com/bread-tips
Here is another link: Simple Soaked Pancakes. A recipe we have all enjoyed for breakfast (and we made some in class last week.) Whole Wheat pancakes using the 2 step method. Soak your grains the night before and finish the recipe in the morning and - yummmm. These pancakes are gooood.
http://heavenlyhomemakers.com/simple-sourdough-pancakes
Happy and healthy eating!
Jen and Heather
