Eating in Wakanda
Hi Byte Wellness Fam!
How are you feeling?
I’m feeling inspired, rejuvenated, and a bit jet-lagged. That’s because I’m writing this from Owerri, Nigeria, where I’ve been for nearly the last two weeks. I traveled here with Hubby to visit his father (shouts to Imo State!). Not surprisingly, this trip has nudged up reflection on my own lineage. More on that later. This week, in the Daily Wellness Text Thread, we talked about whole grains (many of which have their roots not far from where I am right now (in West Africa and Northern Africa).
Text LOVE to 1(224)302-6224 or visit our private community to join in on the convo.
9 High-Protein Whole Grains That Aren’t Quinoa:
Even though quinoa was our anchor for talking about the nutrition of whole grains, it’s worth noting that quinoa is not the only high-protein whole grain out there. In fact, considering that the rabid popularity of this ancient grain in the U.S. and Europe has driven its prices through the roof, it might be time for us to expand our whole grain horizons.
Check out the 9 whole grains below for inspo on super-nutritious whole grains beyond quinoa. The first 5 grains (bolded) have African origins.
What Do Whole Grains Have Over Refined Grains?
What’s all the hype about whole grains? Whole grains deliver more of the nutrients we need to live. Refined grains deliver fewer. It’s just that simple.
Not sure what whole grains and refined grains are? Let’s take a look.
Grains are seeds harvested from plants (like wheat or oats) that can be eaten. Some grains are pretty much left alone (largely unprocessed) before they reach our grocery shelves. They might be ground-up into the powdery substance that we call flour (like wheat flour), but not much else is done to them.
These are whole grains (like quinoa, brown rice and whole wheat flour). They are the WHOLE grain, not the partial grain. They contain all the protein, carbs, B vitamins, minerals, fatty acids and phytonutrients contained in the seed or plant.
Other grains are “refined” through factory processing before we buy them (think white rice or white wheat flour). In everyday speech, “refined” is usually better than “unrefined”. You want to move in a refined way; you want refined manners.
But, when we’re talking about the nutritional value of grains (and most food products, really), “refined” is absolutely not an upgrade.
Here’s where you need to know that grains/seeds have 3 layers: the bran, the germ, and the endosperm. Each layer is filled with nutrients that our bodies need.
The refinement process typically removes 2 of the 3 layers of a grain, leaving only the endosperm. Here’s how the refinement process affects us:
In removing the bran layer, we miss out on tons of heart-healthy fiber that also helps to keep blood sugar under control.
In removing the germ layer, we miss out on heart-healthy, anti-inflammatory unsaturated fats, lots of B vitamins, vitamin E and phytochemicals (that plant magic that supercharges our wellness resilience).
All we’re left with, is starchy carbs, protein, and a fraction of the vitamins we could’ve had in the whole grain.
So, you see how the “refined” label is misleading when it comes to grains?
Can Plants Fill Me Up?
For many people, the hardest part about transitioning to a plant-based whole food diet is never feeling full! In the Share & Savor course, we went into detail about how the nutrients in quinoa can solve that never-full problem.
As a major source of insoluble fiber and [complete] protein, even a small serving of quinoa can be extremely filling. This makes it the perfect grain to pair with a veggie entree like Araba’s Seasoned Sautéed Vegetables, which we introduced this week.
Or, you can add quinoa to a side salad to transform it into a main dish. Add a serving of quinoa to Araba’s Tomato and Avocado Salad, and you’ve suddenly got a balanced meal with plenty of veggies, starch in the form of grains and your plant-based protein.
Discussion Question
When you prepare plant-based meals, are you as creative as when you prepare meals with meat?
Good question to examine our underlying beliefs about the enjoyability of veggies and other plants. Are you treating them like meat’s ugly step-sister and withholding all the spice?
Happy Healthy Living,
Dr. Wuse