We are continuing to look at grains in this series of articles. By now, you have a lot of knowledge about the different grains available to you, and perhaps you have even decided to try a grain in your diet that you have never tried before. In this month’s article about grains, we will look at oats, a very well-known grain and wild rice, a grain that is not as well known. Both grains are only available in their whole grain form, thus there is no guess-work as to whether you are purchasing a whole grain. Like all grains, they are high in many healthy nutrients such as fibre and protein, vitamins, minerals, and antioxidants.
OATS
Oats are a whole grain cereal with its origins in Asia; it began to be grown as a crop around the time of Christ. Prior to that, it was mainly used medicinally. There is no reference to oats in the Bible. When the early settlers arrived in North America in the 1600s, oats were introduced to the continent from Europe. They became a major crop in the 1920s. Oats are now grown in many countries, but is most popular in North America and Europe.
There are 13 species of oats, with multiple varieties within each species. Common oats are the most important of the cultivated oats. In 1955, there were 146 varieties of the common oat, with many new varieties produced since that time. Oats are cultivated in the cool, temperate regions of the world, and are only second to rye in their ability to grow in poor soil at these climates as long as they have sufficient moisture. Red oats, another species of oat, can tolerate warmer temperatures. Oat plants are relatively free from disease and pests. Oats are used as a cover crop, which means it helps prevent nutrients from leaving the soil. If it is planted in the fall, the oat crop will provide nutrients for the soil for the spring crops. When oats are harvested, straw remains in the field. This straw can be used for bedding for animals. Oats were most frequently grown for livestock feed, and are suitable for feeding both sheep and horses because of their high fat content. Now soybeans have replaced much of the livestock oat crops. However, oats are becoming popular as a food for human consumption since the 1980s, when it was determined to be a healthy food choice. Oats are promoted mostly as a breakfast food and for oat flour. More recently, oat milk is becoming very popular.
Once the outer husk is removed from an oat grain kernel, it is known as a groat. When purchasing oats for use in cooking or baking, the products available are groats, steel-cut oats, rolled oats or instant oats. What are the differences between the four types of oats—is any one more nutritious than the others? All oat products are whole grain oats; the difference is in the level of processing. Groats are the unprocessed whole grain oat. Steel-cut oats are produced by chopping the groat into smaller pieces. Rolled oats are created by first steaming the oat grain to make it softer, and then flattening the grain. Instant oats, which are used to create instant oatmeal, is further processed. The oat grain is pre-cooked, dried, and then rolled and pressed; this creates a thinner flake than rolled oats.
Each of the types of oats contain the same nutrition because they are all made from whole oat groats. The only differences between the various types of oats are in the texture and the cooking times. Groats will take the longest time to prepare, and must be soaked or simmered for at least an hour to soften them before eating. Steel-cut oats have a chewy texture and maintain the shape of the grain even after being cooked. Rolled oats cook faster, absorb more liquid, yet still hold their shape during cooking, but contains less texture. Instant oats cook the fastest, however they do not retain their texture and become mushy after cooking. Rolled oats can also be part of muesli, bread, granola and other baked goods. Thus, eating oats always guarantees that you are obtaining the full nutrition of a whole grain. Because oat flour is gluten-free, it cannot be used as a substitute for breads that require slow rising; however, oats are often added to multigrain breads, or oat flour is mixed with wheat flour in making bread. Oat flour alone can be used in flatbreads and other baked goods. However, the lack of gluten makes oats attractive to those who have celiac disease or gluten intolerances, because of its high fibre and mineral content. Because oats are very thin skinned, they are prone to becoming rancid easily; ensure that they are stored properly in airtight containers to prevent rancidity, especially the less-processed types.
Oats are high in carbohydrates, contain more protein than other grains at 17%, and has 7.5% fat. The main protein in oats (80%) is known as avenalin, which other grains do not contain. It is more similar to the protein found in legumes. Oats are rich in vitamins and minerals. They enhance many of the functions of the body such as growth, development, and metabolism; bone and tissue health; and, transport of oxygen. Oats are a good source of fibre, especially beta glucan, a soluble type of fibre which helps to reduce heart disease risk and to lower the levels of bad cholesterol by slowing down the absorption of fats and cholesterol from other foods that you eat. These fibres also provide a feeling of fullness, which helps to suppress appetite, thus helping to prevent obesity and diabetes type 2. In a research study, people with type 2 diabetes and severe insulin resistance were given daily oatmeal for 4 weeks. The participants were able to reduce their insulin dose by 40% after the 4-week period was up. Other studies indicate that oats can boost your immune system, improving your ability to fight bacteria, viruses, fungi, and parasites.
Unique to whole oats is a group of antioxidants known as avenanthramides, which protect against heart disease by reducing inflammation in the arteries, and reduce the risk of colon cancer. The nutrition in 100 g (half cup) of raw oats is: 389 calories; 17 g protein; 66 g carbohydrates (85% starch); 10 g fibre; 7 g fat; Vitamin B1 51% DV (Daily Value); folate 14% DV; Vitamin B3 5% DV; calcium 5% DV; iron 25% DV; magnesium 44% DV; phosphorus 52% DV; potassium 12% DV; zinc 26% DV; copper 31% DV; selenium 12% DV; manganese 246% DV. Oats are very low in sugar and sodium. Most of the starches in oats are different from other grains; they are the slowly digested starch and the resistant starch, which protect from elevated blood sugars and improve gut health. They are also higher in fat, and are more viscous, allowing oats to bind with water readily. Oats are a good source of copper, which is often lacking in the North American diet.
Oats are one of the healthiest grains and are a good source of many vitamins, minerals, and unique antioxidants.
WILD RICE
Wild rice consists of four different varieties, and is part of the grass family; it grows naturally in marshes, small lakes and flowing streams in North America and China. The grain of the plant is brown or black in colour, with a shape similar to rice. However, it has a nutty, earthy flavour, with a thicker, more rigid husk. Although its name may indicate that this grain is a “rice”, it is not actually related to rice at all. Its name comes from the fact that it looks similar to rice and can be cooked similarly. Wild rice is an annual plant, up to 3 m tall; the next year’s plants grow from the seeds that fall from the plant into the river or lake bottom.
The Indigenous people of North America have harvested wild rice for more than 1,000 years, from its natural environment. The early European explorers in North America relied on wild rice as a staple food to sustain them in the winter months. Wild rice is harvested in the months of August and September. Because it is an aquatic plant, it needs to be harvested from the water. Most of the plant grows under the water, with just the top of the plant containing the grain growing above the water. Harvesters go out in canoes into the water, bending the stem of the plant so that the grain is positioned over the canoe; then the grain is loosened from the plant by gently knocking the stem of the plant to allow the grain to fall into the bottom of the canoe.
In the 20th century, wild rice began to increase in popularity among North Americans, both because of its taste and its nutritional content. Commercial cultivation of wild rice began to supply the increasing demand. However, it was not grown as a crop until the 1950s. Wild rice crops were planted similarly to rice, in flooded paddies. Since that time, wild rice has been grown as a domestic crop in the United States. Although not native in other parts of the world, wild rice is grown domestically in Hungary and Australia. In China, typically the stem is eaten as a vegetable instead of harvesting the grain of the plant. In Canada, wild rice is most commonly harvested from its natural state, from bodies of water.
Wild rice is high in protein compared to other grains per 100 calories, second only to oats, and is considered a complete protein, as it contains all nine of the essential amino acids. It is low in fat and does not contain any gluten, which makes it a great option for those who are gluten-intolerant. A half-cup (100-gram) serving of cooked wild rice provides: 101 calories; 21 g carbohydrates; 4 g protein; 2 g fibre; Vitamin B3 9%; Vitamin B6 10% DV; folate 6% DV; magnesium 8% DV; phosphorus 12% DV; zinc 14% DV; copper 6% DV; manganese 14% DV. Wild rice also contains small amounts of iron, potassium, and selenium. Because of its low calorie and high nutrient content, it is considered a nutrition-dense food.
Wild rice products are always whole grain. Because of this, wild rice has beneficial effects on heart health by reducing plaque build-up on the arteries, reducing blood pressure and lowering LDL (bad) cholesterol. The glycemic index of wild rice is similar to oats and brown rice in preventing spikes in blood sugar. Because of its dark colour, wild rice is high in antioxidants, 30 times as high than in white rice. It contains the powerful flavonoid antioxidant, apigenin, which has been shown to reduce overall inflammation in the body, providing strong anti-cancer properties. It also functions as an antiviral, antibacterial and helps prevent free radical damage.
Wild rice can be used in the place of other carbohydrates, such as pasta, potatoes, or rice. It is a good source of whole grain to add to your diet. When using wild rice, it can be soaked overnight to soften it. Wild rice can be prepared like white or brown rice, but requires 30–45 minutes to cook. Add three cups of water to every cup of dried rice. One cup of dried wild rice will produce three cups cooked. It has a nice chewy texture. Recipes using wild rice include casseroles, stews, soups, veggie burgers, salads, and meatballs. Wild rice can also be popped on the stove like popcorn, and be eaten as a snack.
If dry wild rice is kept in an airtight container in a dark, cool spot like a pantry or cupboard, it can stay fresh for years. Cooked wild rice can stay in the refrigerator for up to a week, or in the freezer in an airtight container for up to six months.
Wild rice products are available either as cultivated or wild-grown. Because it grows naturally, wild-grown wild rice is free of pesticides, artificial flavours and additives. Wild-grown wild rice is either light to dark brown. It has a milder, more subtle flavour than cultivated wild-rice, and is softer when cooked. It can also be expensive since it does not grow on large-scale commercial farms. Cultivated wild rice is a deeper darker brown. It is tougher and takes longer to cook. Often packaged wild rice may be multi-coloured, which indicates that it contains a blend of the four species of wild rice.
Wild rice is a good carbohydrate option because it is a whole grain. Because of it rice-like qualities, it can be used in cooking as a healthier alternative to rice.
Grain crops are grown as food for humankind worldwide. Depending on where in the world you live, certain grains may be more readily available than others. As long as you choose whole grains, you will be adding a nutritious, wholesome food to your plant-based diet.
“If we plan wisely, that which is most conducive to health can be secured in almost every land. The various preparations of rice, wheat, corn, and oats are sent abroad everywhere, also beans, peas, and lentils. These, with native or imported fruits, and the variety of vegetables that grow in each locality, give an opportunity to select a dietary that is complete without the use of flesh meats.” –Counsels for the Church, p. 222
NEXT MONTH: GRAINS: FOCUS ON WHEAT