Top 10 whole grain foods and healthy cereals

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Cereals are whole grains foods often source of vitamin E and can have important alkaline properties.

This free ebook is based on my book published in french, in 2007. I am currently working hard to translate in English this 250+ pages book as a free ebook. Please take a moment to share this page with your friends, thank you. You can always come back to the index of this book by clicking here.

Top 10 whole grain foods and healthy cereals

Whole grains foods are seeds of plants. Here we will focus on whole cereals. All whole cereals and pseudo-cereal are regrouped in this family because they contain a high rate of complex carbohydrates, dietary fiber and an average of 8% to 15% protein. The distribution of macronutrients in whole grains is the presented on the right and can described as :

  • Low to medium source of proteins.
  • Very rich in complex carbohydrates.
  • Rich in dietary fibers.
  • Very low in fat (1% to 2%).

Whole grains have a carbohydrate/protein ratio that is balanced, and contain a high proportion of dietary fibers. In addition, most of them have powerful benefits that reverse the process of aging. Almost all whole grains are powerful antacids: teff, millet and buckwheat are good examples. A great majority of them contains a lot of vitamin E: rye, brown rice, teff and wild rice are therefore useful to clean arteries clogged by North American eating habits full of meat, dairy products (cheese, milk especially) and farineous(wheat) pastries and pastas.

In rejuvenating nutrition, cereals are eaten without milk and the grains must not be transformed beyond the process of flaking (oatmeal for example). You will need to discover a new approach of consuming whole cereals to take advantage of their rejuvenating properties.

Nowadays, when we talk about cereals, most people immediately think of the big half emptied cardboard box filled with air and sugar. These denatured foods do not offer any rejuvenating properties. To rejuvenate the body, cereals must always be consumed in the following forms:

Rejuvenating consumption methods:
• Whole grains or fresh flakes (whole grains of rice, rye flakes, oat flakes, millet grain, etc.).
• Raw sprouted cereal breads from rye or kamut/spelt.
• Pre-sprouted grains (see concept # 9).
• Sprouted grain (see concept # 9).

A raw sprouted grain bread is normally made from sprouted grain of wheat, spelt or rye. Rye is the best rejuvenating choice when talking about sprouted grain bread. It is a small bread, sold frozen, which has a slightly sweet taste coming from the transformation, during the sprouting process, of some of the complex sugars contained in cereals into simple ones.

Let’s see now the main healthy cereals offered on the market and their rejuvenating value.

Healthy cereals ranking: #1 Teff

Healthy cereals ranking: #2 Rye

Healthy cereals ranking: #3 MilletHealthy cereals ranking: #4 Brown rice Healthy cereals ranking: #5 Buckwheat

Healthy cereals ranking: #6 Sorgho

Healthy cereals ranking: #7 Amaranth

Healthy cereals ranking: #8 Wild rice

Healthy cereals ranking: #9 Oats

Healthy cereals ranking: #10 Kamut

Healthy cereals ranking: #11 Quinoa

Healthy cereals ranking: #12 Spelt

Healthy cereals ranking: #13 Barley

Healthy cereals ranking: #14 Corn

Healthy cereals ranking: #15 Wheat

In conclusion

To achieve maximum health, any cereal that is past position #9 on this ranking should mostly be avoided. Especially, if you want to cure your body with nutrition. You should focus mainly on the essentials, they are the key to rejuvenating nutrition, eating other cereals will slower or stop the rejuvenating process.

Remember that, when consuming cereals, it is always important to buy untransformed whole grains, in order to maximize the amount of dietary fibers and proteins present in our menus. Doing so allows us to obtain the precious nutrients and antioxidants concentrated in the germ. Most cereals are sold in the form of whole grain flakes which are very easy to prepare. It is a simple method of consumption when the grains are fresh. Most cereals benefit from pre sprouting techniques shown in concept #9 in section III of this ebook. I invite you to consult as soon as possible the concept #9 (coming soon) of rejuvenating nutrition to learn a little more about this technique that restores freshness and purity of our foods.

You will also find that it is not expensive to consume whole grains. Nowadays they are easily found in the organic sections of most major grocery stores, although their variety and freshness are often better in specialized shops.

Do not forget to vary your choices to avoid overloads. Millet is one of my favorite cereals for its ease of digestion, its pleasant taste and its extraordinary anti-acidifying power. Indispensable ally in my struggle to eliminate excess acidity, I strongly recommend it, but always without exaggeration. Same things goes for rice which is more prone than millet to carbohydrate overload due to its high RCO.

Alkaline cereals are always preferred; that’s why rice, buckwheat, teff and millet occupy top spots in rejuvenating nutrition. Vitamin E is another very important thing that separates highly rejuvenating cereals from the others. Rye, which very rich vitamins E, proteins and several nutrients, would easily deserve the top spot if it was gluten free. Once sprouted and cooked in sprouted bread, its gluten content is greatly diminished and it becomes extremely rejuvenating for the body to consume it this way.

Regarding gluten, I remind you that you must limit your consumption of cereals which are rich in gluten: wheat, spelt, kamut, barley and rye. Check out concept # 3 if you want to know more about that particular subject.

Finally, avoid eating bread (except sprouted bread), even if it consists of 14 grains, or has another composition of the same kind. All traditional breads which have the well known texture of modern bread will have 0 rejuvenating properties. Most of them also contain vinegar, an acidifying agent that you should avoid to rejuvenate the body. In addition, there is often sugar, yeast, salt and other products that do not contribute to the maintenance of health in traditional breads. Know that all the farinaceous products have proven to be tens of times more clogging for the body than whole grains flakes or grains directly boiled, and this, throughout my experience. Rejuvenating nutrition does not include any modern bread and every time you will consume that, you will break the rejuvenating process. Try to get used to sprouted breads from rye. You can also cook them by sprouting your rye grains and mashing them into those small bread. Always stay curious and explore what nature has to offer in its most natural expression, that is how you will maximize the rejuvenating power of your menus.

Now, cereals alone can’t provide quality proteins. Everytime you eat a whole grains foods like the essentials cereals mentionned above, you should try to consume a food from the legume family to complete the proteins. We will study legumes in the next article, stay tuned!


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