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Whole Grain Benefits

Oats’ nutritional powerhouse takes its rightful place in sweet, savory dishes



I find myself more and more in the kitchen as Covid re-emerges in Mexico; Instead of eating out, I cook at home. One of the things that I’m drawn to is oats, maybe because it’s such a comforting food and that’s what I need now.

While oatmeal is a classic breakfast with many nutritional benefits, oats also play a big role in cookies, muffins, and breads, and as an ingredient in some starters. The whole oat grain or grits have a hard shell and take a long time to cook; Oatmeal or oatmeal cooks faster and is usually used.

Quick or instant oatmeal is shredded thinner so that it cooks faster but has a mushy consistency when done; Steel-Cut Oats (available from Amazon México!) Are whole oat groats that are cut into tiny pieces and have a nuttier taste and texture.

I’ve always “heard” how healthy oats are, but never really paid attention to the details. It turns out to be one of the most nutritious foods ever! Half a cup of oats contains 13 grams of protein, eight grams of fiber, and remarkable amounts of iron, magnesium, zinc, and B vitamins.

They’re also packed with antioxidants, especially avenanthramides, which have been shown to lower blood pressure, improve blood flow by dilating the blood vessels, and lowering both LDL and total cholesterol levels. They can also help lower blood sugar levels.

Mango overnight oatsNo-cook mango overnight oats are an easy and sweet way to start the morning.

Interestingly enough, Avena, the Spanish word for oats, is derived directly from its Latin name Avena sativa. (It is also interesting that oats are the only grain that is always referred to in the plural.)

Oats have been eaten for centuries, most commonly as a porridge, boiled in milk or water. They also show up in some beers (think oatmeal stout) and honey-sweetened whiskey in Atholl Brose, a traditional Scottish drink.

In Mexico and other parts of Latin America, raw whole grain oats with milk, cinnamon, sugar and often banana are ground in a blender, then heated and served as a hot drink in the winter months.

Great cereal

  • 3 cups of whole oatmeal
  • ½ cup of brown sugar, grated piloncillo, or regular sugar
  • ⅓ cup of honey
  • ¼ cup coconut or vegetable oil, or a combination
  • 1 ½ tsp. cinammon
  • 2 TEA SPOONS. vanilla
  • ¼ cup of water
  • Optional: ¼ cup of wheat germ, ½ cup of dried fruit, 1 cup of unsweetened dried coconut, 3 tbsp. cocoa

Combine dry ingredients; mix well. Add vanilla, oil, honey and water; stir to combine. Bake on a lightly greased baking sheet for 20-30 minutes, stirring occasionally. Take out of the oven; Muesli should be crispy. Let cool, then stir in optional ingredients.

Oatmeal pancakes

  • 1¼ cups of flour
  • ½ cup of rolled oats or whole rolled oats, uncooked
  • 2 TEA SPOONS. baking powder
  • ¼ tsp. salt
  • 1¼ cups of milk
  • 1 egg, lightly beaten
  • 1 tablespoon. Vegetable or coconut oil

Optional stirrer:

  • 1 cup fresh or frozen, unfrosted blueberries;
  • 1 ripe banana, mashed + pinch of ground nutmeg;
  • ¾ cup of finely chopped apple + ¼ cup of chopped pecans + ½ tsp. Cinammon;
  • ½ cup chocolate chips

In a large bowl, mix the flour, oatmeal, baking powder, and salt. In a separate medium bowl, combine the milk, egg, and oil; mix well. Add liquid ingredients to the dry ingredients at once; Stir until the dry ingredients are moistened (do not overmix). If desired, add stirring options now.

Heat a lightly greased pan over medium heat. For each pancake, add ¼ cup batter to the hot pan. Turn when the tops are blistered and the edges look cooked. Turn only once.

Oat pancakesStir in some blueberries, bananas, or pecans to make these oat pancakes really shine.

Banana oatmeal Energy Bites

  • 2½ cups Quaker® Oats (quick or old-fashioned, uncooked)
  • 2 TBSP. honey
  • ¼ cup of creamy or chunky peanut butter
  • 1 cup of ripe mashed banana (about 2 large bananas)
  • 1 teaspoon. cinammon

Mix the oatmeal and cinnamon in a large bowl. Stir in the mashed banana, peanut butter, and honey until well mixed. Shape into 24 balls (approx. 2.5 cm in diameter). Cover and chill in the refrigerator. Store in a sealed container in the refrigerator.

Mango overnight oats

  • ½ cup of oatmeal
  • ¼ cup of milk
  • ⅓ cup of yogurt
  • ½ cup of diced mango
  • 1 teaspoon. honey
  • ⅛ teaspoon vanilla or almond extract
  • 1 teaspoon. Chia seeds

Mix the oats, milk, yogurt, and extract in a mason jar or other container. Add the mango layer, drizzle with honey and sprinkle with chia seeds. Chill in the refrigerator for at least 8 hours.

Chicken / turkey meatloaf with spinach filling

  • ¾ cup of oatmeal or whole oatmeal, uncooked
  • 1 cup of chopped mushrooms
  • ¼ cup chopped onion
  • 10 ounces. Pack of frozen minced spinach, thawed and drained OR equivalent fresh spinach
  • ½ cup of grated Chihuahua or mozzarella cheese, divided
  • ¼ cup of grated parmesan cheese
  • 1 pound of ground turkey or chicken
  • ½ cup of milk
  • 1 egg white, lightly beaten
  • 1 teaspoon. dried oregano
  • salt and pepper

Heat oven to 375 F. Spray the middle pan lightly with cooking spray. Cook the mushrooms and onions in a pan over medium heat for about 4 minutes; take it off the stove. Add the spinach, ¼ cup cheese, and all the parmesan; mix well. Put aside.

In a large bowl, mix the turkey / chicken, oats, milk, egg white, oregano, salt, and pepper. Spoon 2/3 of the meat mixture lengthways down into the center of an 11 “by 7” glass casserole dish in a long, thick “strip”. Make a deep indentation in the middle of this mixture; Fill with the spinach and cheese mixture.

Top with the remaining turkey, seal the edges to completely enclose the spinach filling and form a loaf.

Bake for 30–35 minutes or until the juices are no longer pink in color.

Take out of the oven; Sprinkle with the rest of the cheese. Back in the oven 1-2 minutes until the cheese melts. Let stand for 5 minutes before cutting.

Meatloaf filled with oatmealOats complement this healthy alternative to traditional meatloaf.

Salted oat cookies

  • 1½ cups of flour
  • ½ tsp. Baking soda
  • ¼ tsp. salt
  • 16 tablespoons (two sticks) unsalted butter, at room temperature
  • 1 cup of sugar
  • 1 teaspoon. Vanilla extract
  • 1 egg
  • 3¼ cups of oatmeal
  • ⅔ cup of raisins (golden if available)
  • Fine sea salt if available or normal salt

In a large bowl, stir the butter until smooth. Add sugar, beat until frothy. Stir in egg, then vanilla.

In a large bowl, mix the flour, baking powder, and salt. Add the oatmeal and raisins. Shape the dough into a roll and wrap it with plastic wrap. Chill in the refrigerator for at least two hours until they are firm.

Line two baking sheets with parchment paper. Put salt in a shallow bowl or plate. Cut the dough into ¼-inch pieces, roll them into balls, and then dip the tops of the balls in salt. Place on the baking sheet with the salted side up. Bake cookies at 375 F until the edges are golden brown, about 12 minutes.

Janet Blaser is the author of the best-selling book Why We Left: An Anthology of American Women Expats, featured on CNBC and MarketWatch. She has lived in Mexico since 2006.

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Whole Grain Benefits

Do Grains Go Bad? Yes, But They Don’t Have To



AAre you someone who goes to the grocery store every time you want to eat pasta or rice, or do you stay stocked with your favorite cereal forever? If you’re resonating with the latter, we have some news that may have shocked you: grain goes bad – but how quickly it happens is up to you.

“Grains have a longer shelf life than most foods, which makes them one of the best foods to stock up on at home,” says New York-based nutritionist Jennifer Maeng of Chelsea Nutrition in Manhattan, noting that she has one Offer range of health benefits.

“Compared to refined grains, whole grains contain all parts: bran, endosperm and germs. If all these parts of the grain are left intact, they will be rich in nutrients such as B vitamins, minerals, fiber, iron, copper, zinc, magnesium, antioxidants, phytochemicals, healthy fats, vitamin E, carbohydrates and proteins. “

Of these nutrients, she says the most notable is fiber. “The fiber contained in whole grain products slows down the breakdown of starch into glucose and thus prevents a high rise in blood sugar,” says Maeng. “Constant increases in blood sugar can negatively affect your energy levels, weight, and general health.”

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Now that you know the benefits of storing grain in your kitchen, it is time to see the cons, too. Grains actually spoil and, thanks to their typical storage, can be a breeding ground for bacteria. Read on to find out more.

Does Grain Go Bad?

According to Maeng, the reason grain goes bad is because it is often stored incorrectly. With that in mind, she says grain should be stored in airtight containers (like OXO’s Good Grips POP storage containers) in a cool, dry environment.

“Whole grains can usually be stored (dry) for up to six months,” she says, noting that they can be kept for up to a year in the freezer. “Cooked whole grains can be stored in the refrigerator for four days and in the freezer for six months.”

Of all the grains there is, Maeng says that pasta, barley, brown rice, spelled, wheat, corn, farro, and rye are among the grains with the longest shelf life when dry.

And then there is white rice. “When properly (dry) stored, white rice can be stored for 25 to 30 years,” says Maeng. “As a study has shown, polished rice does not spoil and retains its nutritional and flavor profile for up to 30 years.”

Signs that your grains have gone bad

As with most foods, Maeng says you know your grains are spoiled if you notice a change in color, smell, or texture. “They tend to degrade in environments with a lot of humidity, heat, and temperature fluctuations,” she adds.

Speaking of changes in humidity and temperature, grains can serve as an abundant source of foodborne contaminants, according to the National Institutes of Health. “Unfortunately, whole grains usually have more pollutants than refined cereals, but they contain more nutrients that can combat these pollutants,” says Maeng. “The National Institutes of Health emphasize that despite an increased risk of contamination, the benefits of consuming whole grains outweigh the risk of contamination.”

Proper storage of grain

Remember: The best way to avoid spoilage and foodborne contamination is to properly store your grain. While dry and cooked grains require different storage solutions, Maeng says that “both uncooked and cooked grains should not be stored in environments with temperature changes, as this creates condensation and increases the risk of food contamination growth.”

That said, learn how to store your grains below.

1. Dry

As mentioned earlier, airtight containers and dry, cool environments are best for dry grain storage.

“The best temperature for storage is 40 ° F,” adds Maeng, noting that rice stored at 70 ° F (with the help of oxygen absorbers) can be stored for years.

2. Cooked

Cooked grains, on the other hand, have a much shorter shelf life. “Cooked grains that are stored in the refrigerator should be used within a few days, ideally three,” says Maeng, noting that they can be kept in the freezer for up to six months. “The shelf life of already cooked grain is much shorter than that of uncooked grain due to the addition of water and its role in microbial growth.”

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Whole Grain Benefits

What’s the Best Diet for Runners? Nutrition Tips and More



Before shopping for groceries for running, it is important to understand the science behind it.

The three macronutrients that are important to your overall diet are:

In addition, a varied diet ensures that you are also getting micronutrients and antioxidants, which play key roles in muscle function and recovery.


Carbohydrates are the body’s main source of energy and are essential for long distance running.

When you consume them, your body breaks down dietary carbohydrates into their simplest form, the sugar, glucose.

Glucose is a vital source of energy for humans. This is because your body needs it to produce your cells’ energy currency called adenosine triphosphate (ATP) (1, 2).

During a run or exercise, your body can send glucose to muscle cells as an immediate source of energy. Any extra glucose in your bloodstream is sent to your liver and muscle cells to be stored as glycogen (1, 2).

During a run, your body first draws glucose from the blood to keep working muscles powered. When glucose levels start to drop, the body starts converting stored glycogen back to glucose through a process called glycogenolysis (1, 2).

Your VO2max is the maximum rate at which your body can consume oxygen while exercising, and it increases with higher exercise intensity.

This limits the oxygen available for energy production. As a result, your body engages in anaerobic (lack of oxygen) energy production that relies primarily on carbohydrates (3, 4).

When your exercise intensity increases, e.g. For example, when running and sprinting over shorter distances, your body uses carbohydrates as a primary source of energy and fat as a secondary source (2, 3, 5).

Because of the shorter duration of a sprint, most people have adequate blood sugar and glycogen stores to support their run (2, 3, 5).

During longer, lower-intensity runs, your body increasingly relies on fat stores to produce energy. This can happen, for example, on runs longer than 10 km (6 miles) (3, 4, 5, 6).

Additionally, most long distance runners also need to fill up on simple sugars to keep their run going. This is why many long-distance runners consume sports drinks or energy gels (5, 6).

Eating around 45–65% of total daily calories from carbohydrates is a good goal for most runners (7, 8).


Stored body fat is another great source of energy, especially when running long distances.

In general, you should aim to get between 20% and 30% of your total daily calories from mostly unsaturated fats. Avoid eating less than 20% of your caloric intake from fat (8).

Low fat intake is linked to a lack of fat-soluble vitamins and essential fatty acids (8, 9, 10).

During long-lasting endurance training, your body falls back on its fat reserves as the primary source of energy.

It does this through a process called fat oxidation. Stored triglycerides are broken down into fatty acids, which your body then converts into glucose (1, 3, 5, 6).

While the process of fat oxidation is useful in long distance running, it is less efficient than using carbohydrates during high-intensity exercise. Because fat takes more time to be converted into energy, and that process also requires oxygen (8, 9, 10).

In addition, dietary fat is less efficient as a training fuel than carbohydrates, which are consumed very quickly and are more readily available during exercise (8, 9, 10).

So instead of consuming fat specifically for running, you should consume it as part of a balanced diet to support the functions of your body.

Dietary fat is crucial for:

  • healthy joints
  • Hormone production
  • Nerve function
  • General health

It also supports the absorption of fat-soluble vitamins (A, D, E, and K), making it an important part of your diet (8, 9, 10).

If you have stomach upset, eat low-fat meals in the few hours before running. Instead, try to eat higher fat meals during recovery periods (10).


Protein is not a primary source of energy during endurance training. Instead, your body supports (11, 12):

  • Muscle growth and regrowth
  • Tissue repair
  • Injury prevention
  • the production of oxygen-carrying red blood cells
  • Total recovery

Your muscles break down as you run, which makes protein fueling important in rebuilding those muscles. Without protein, the muscles cannot be rebuilt efficiently, which can lead to muscle wasting, increased risk of injury and poorer performance (11, 12).

Although individual needs vary, most research suggests consuming around 0.6-0.9 grams of protein per pound (1.4-2.0 grams per kg) of your body weight per day.

This is sufficient for recovery and can prevent muscle loss in extreme endurance athletes (8, 10, 11).


Exercise puts a strain on your body’s metabolic pathways, so you need a diet high in micronutrients to support its function.

While every athlete has different needs, some micronutrients are particularly important (8):

  • Calcium. This is a major contributor to bone health and muscle contraction. Most people get enough calcium-rich foods in their diet, including dairy products and leafy greens.
  • Vitamin D. Vitamin D is important for bone health as it supports calcium and phosphorus absorption. It can also contribute to muscle metabolism and function. You can get it through sun exposure, supplements, and foods rich in vitamin D.
  • Iron. This is critical to the development of red blood cells, which provide oxygen to working muscle cells. Long distance runners, vegetarians, and vegans may need more than the recommended food intake – more than 18 mg per day for women and 8 mg per day for men.
  • Antioxidants. Antioxidants help reduce cell damage from oxidation from intense exercise. Eating foods high in antioxidants – like vegetables, fruits, nuts, seeds – seems to be more effective than taking antioxidant supplements.
  • Other nutrients and aids. Many athletes use supplements or consume foods to improve performance, such as beetroot, caffeine, beta-alanine, and carnosine. Some of these are backed by more research than others.

For most people, eating a variety of whole foods ensures that you are getting enough micronutrients.

If you think you have a deficiency or want to try a new nutritional supplement, speak to a doctor.


Carbohydrates are your body’s main source of energy during exercise. As you increase the distance and time of your runs, your body also begins to use stored fat for fuel. Prioritizing your diet can help improve your performance.

Good timing when eating can make all the difference in your runs. Your timing largely depends on:

  • how long and far do you run
  • your personal goals
  • your tolerance
  • Your experience

The best way to find out what works for you is through trial and error.

Diet before the run

Most people who run for less than 60 minutes can safely exercise without eating first. Even so, you may want to have a small, high-carb snack to provide a quick source of glucose. Examples are (13, 14):

  • 2-3 Medjool dates
  • Apple sauce
  • a banana
  • a glass of orange juice
  • Energy gel

If you plan to run for more than 60-90 minutes, have a small meal or snack containing about 15-75 grams of carbohydrates at least 1-3 hours before your workout.

This gives your body enough time to digest your food (8, 13, 14, 15).

Examples of carbohydrates to eat are:

  • a fruit smoothie made from milk and a banana
  • Scrambled eggs and toast
  • a bagel with peanut butter

Avoid high-fiber foods a few hours before running, as these take longer to digest and can cause stomach upset during exercise. Examples are whole grains, beans, lentils, and some vegetables.

After all, people who run for more than 90 minutes may want to recharge with carbohydrates a few days before an event.

This involves consuming a large amount of carbohydrates before a long distance run to make sure your body is storing as much glycogen as possible for quick energy supply (8).

While carbohydrate loading, many people attempt to consume 3.2-4.5 grams of carbohydrates per pound (7-10 grams per kilogram) of their body weight per day 36 to 48 hours before running. The best sources are complex carbohydrates like (8, 9, 10):

  • potatoes
  • Sweet potatoes
  • Whole wheat pasta
  • Brown rice
  • Multigrain bread
  • low fiber cereals

During your run

The only macronutrient that you need to focus on while running is carbohydrates. What you consume should largely depend on the length and intensity of your run.

Here are general guidelines you can follow for different run lengths (8, 9, 10):

  • Less than 45 minutes. No high-carb foods or drinks are required.
  • 45-75 minutes. You might want a high-carbohydrate mouthwash or small sips of a sports drink.
  • 60-150 minutes. You may want to replenish your blood sugar level with 30-60 grams per hour of a sports drink or energy gel.
  • 150 minutes or more. For long distance endurance runs, you may need to fill up with 60-90 grams of carbohydrates per hour. Most people prefer to stock up on high-carb sports drinks, gels, chewy candies, and bananas.


Whether you eat right after your run depends on the intensity of the exercise, the duration of the run, and your personal preferences.

If you want to eat right away, try a small snack with carbohydrates and proteins, such as chocolate milk or an energy bar.

Try to eat a meal that is high in carbohydrates and protein within 2 hours of your run.

Try to consume between 20 and 30 grams of protein. Research has shown that this can promote increased muscle protein synthesis.

Some examples of high protein foods are (8, 9, 10, 16):

  • beef
  • chicken
  • fish
  • Eggs
  • tofu
  • Beans
  • lenses
  • tempeh
  • Protein powder (whey or vegetable based)

You should also replenish your glycogen stores by eating complex carbohydrates like whole wheat pasta, potatoes, brown rice, and whole grain bread, which provide a constant source of glucose for hours after your run (7, 8, 9, 15).


In most cases, food intake before, during and after the run depends on many personal factors. Try out some of these pointers and tweak them as needed to see what works best for you.

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Whole Grain Benefits

The benefits of fiber | 2021-09-21



The “Dietary Guidelines for Americans 2020-2025” state that more than 90% of women and 97% of men do not adhere to the recommended intake of fiber, and such deficits are associated with health risks. This is where fiber fortification in baked goods, a traditional source of intrinsic grain-based fiber, helps consumers get closer to their intake goals. While there is a lot of fiber in it, bakers may want to explore those that give the recipe a function, such as: B. those that can eliminate gluten in bread or reduce sugar in biscuits.

Family-owned and operated Royo Bread Co., New York, launches a low-calorie, keto-friendly artisanal bread that has 30 calories, 2 grams of net carbohydrates, and 11 grams of fiber per slice. Wheat-resistant starch is the first ingredient. Other sources of fiber include wheat protein, wheat bran, whole rye flour, ground flaxseed, and psyllium husk.

“Flax seeds are high in omega-3 fats and fiber,” says Ronit Halaf, a registered nutritionist who started the company in 2019 with her baker husband, Yoel Halaf. “Psyllium husks are an important part of all of our products. It contains soluble fiber and insoluble fiber that will help increase fullness, slow digestion, and most importantly, help you stay regular. Wheat protein, also called wheat gluten, is essential to keep our products together. It contains traces of wheat and is a rich source of fiber, vitamins and minerals. “

For Nature’s Path, Richmond, British Columbia, the focus was on eliminating added sugar in muesli. But ingredient technology also added fiber to it.

“People worry about the amount of sugar they’re consuming,” said Arjan Stephens, general manager of Nature’s Path. “Our new granolas contain 0% added sugar and are still 100% delicious.”

The muesli is available in vanilla-almond butter and mixed berry flavors, with each serving containing 17 grams of whole grain products. That doesn’t mean everything in fiber, however, as one serving only contains 3 grams. This still enables a high-fiber claim. The secret of the muesli’s sweet taste is its main ingredient: date powder.

“Dates are also high in fiber, which is great for digestive health,” said Stephens. “And their fiber content makes dates a low-glycemic food.”

While most Americans are aware that they need to consume more fiber and less sugar, it is not an easy task. You are not ready to forego quality and enjoyment.

According to a study by ADM Outside Voice, more than half of consumers associate fiber with benefits like digestive health. In addition, 56% of consumers report adding or increasing fiber to their diet, the Hartman Group reports in their report, Reimagining Wellbeing Amid COVID-19, 2021.

“However, added fiber can also be linked to digestive problems,” said Sarah Diedrich, Marketing Director, Sweetening Solutions and Fibers, ADM. “Our research has shown that almost 70% of consumers would stop buying a product if it caused gastrointestinal problems.”

This article is an excerpt from the September 2021 issue of Baking & Snack. To read the full fiber optic feature, click here.

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