Page 7 - ROOT by Brock November December 22

MICROS & MACROS: WHOLE GRAINS
Grains are the seeds of various grasses that products are lax, so read the labels when
are used for food. There are different types of choosing whole grain products. Whole grain
grains: whole, refined and enriched. All kinds or whole wheat should be at the beginning
of grains provide a good source of nutrients; of the ingredients versus towards the end.
however, whole grains offer certain nutrients A company can claim something is “whole
that may not be found in refined or enriched grain” even if there’s a minimal amount in
grains. Refined grains are made by removing the actual product.
certain parts of the grain. Enriched grains While whole grains may provide more
have nutrients added back into them after the specific nutrients than refined grains, one is
refining process. not superior to the other. One type of grain
Whole grains contain the entire grain, including may offer more benefits than the other. For
the bran, endosperm, and germ. Each part of example, whole grains do not contain folic
the grain contains various nutrients essential to acid, whereas refined and enriched grains
our health. However, the bran and germ are are fortified with folic acid. Including whole
removed when the grain is refined, leaving only grains into your diet is recommended;
the endosperm – the starchy center. Common however, removing all refined grains from
whole grains include whole-wheat bread and your dietary intake is unnecessary. Aim
pasta, brown rice, corn, oats, quinoa, rye, to make at least 50% of your grains whole;
wheat berries, and wild rice. this ensures you get enough fiber and other
micronutrients you might not be getting
Whole grains contain fiber, micronutrients,
and phytonutrients essential to overall health. from other food items.
Fiber is the most common nutrient referred Source:
to when discussing whole grains. It is for a https://www.hsph.harvard.edu/nutritionsource/
good reason, too! Fiber is a non-digestible what-should-you-eat/whole-grains/
carbohydrate important in supporting GI https://www.mayoclinic.org/healthy-lifestyle/
and heart health and managing blood sugar. nutrition-and-healthy-eating/in-depth/whole-
grains/art-20047826
Labeling laws for whole grain or whole wheat

From the Kitchen:

BROWNIE BATTER HUMMUS

Serving size – ¼ cup DIRECTIONS:
INGREDIENTS: Combine all ingredients except chocolate
1 can (15 oz.) chickpeas, drained and rinsed chips in a food processor and run until
smooth, scraping down the sides as needed.
3 ½ Tbsp. cocoa powder
½ cup sugar (or sweetener of choice) Place hummus into a bowl and top with
chocolate chips.
1/3 cup unsweetened almond butter (or nut
butter of choice) Serve with graham crackers, sliced fruit, or
¼ tsp. salt pretzels, and enjoy!
2 tsp. vanilla extract Source:
¼ cup mini chocolate chips (optional) https://chocolatecoveredkatie.com/chocolate-
hummus-recipe/

Nutrition Information (1/4 cup serving): Calories 114kcal, Total Fat 4g, Saturated Fat 1g,
Unsaturated Fat 3g, Cholesterol 0mg, Sodium 60mg, Carbohydrates 17g, Fiber 3g, Sugar 10g, Protein 4g