Creative Carbohydrates

Complex carbohydrates are essential for health. They provide our bodies with essential energy. The best sources come from whole grains such as whole wheat, oats, wholemeal rice, barley, rye, spelt, quinoa, amaranth, buckwheat, corn and millet.

Why are they important?

These whole grains supply more than just energy. They are packed full of vitamins, minerals and other nutrients plus fibre for a healthy digestion. They are good sources of antioxidants, B vitamins, and minerals including iron, magnesium and selenium. Whole grains tend to have a lower glycemic index than refined grains so are useful for stabilizing blood sugar levels. They contain a range of phytochemicals, phytoestrogens and lignans which may protect against certain cancers and cardiovascular disease.

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For optimum health we should be eating 3-4 servings of wholegrains every day. Include a variety to maximize health benefits. Whole wheat, rye and wholegrain rice are probably the most familiar. They are all highly nutritious, rich in protein and good sources of B vitamins to help nourish the nervous system. Barley which is easily digested is a rich source of fibre, iron, calcium and protein. Pearl barley has been more intensely milled. Pot or scotch barley retains a portion of its bran layer and has a higher nutritional value. Oats are renowned for their high fibre content and ability to lower cholesterol. They are also a good source of vitamin E, B vitamins, zinc and manganese.

Quinoa and Amaranth are pseudo-grains but used like grains in cooking. Both are exceptionally rich in protein and contain plenty of calcium, iron and B vitamins. Buckwheat, which is actually a fruit of a plant related to rhubarb is a wonderful alkali-forming grain which when roasted is known as 'kasha'. Being high in fibre and silica it can help support the intestines and contains rutin, known to strengthen capillaries. Millet is also protein rich and easily digested.

As well as using these grains in their whole form try them as flours or flakes in recipes. Many can also be sprouted.

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