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Page 126
| a grain is, the less nutrition and long-lasting energy it provides. For example, white flour and products made with itincluding white bread and many other baked goodsprovide very few nutrients. One caveat: there's absolutely nothing wrong with regular old pasta; even though the whole-wheat kind supplies more nutrients (and thus gets the spotlight in this chapter), pasta in any formexcept drenched in fatty saucesis a wonderful source of low-calorie, complex-carbohydrate energy. |
| Buckwheat |
| Also known as kasha, buckwheat is not only a super source of slow-burning energy, but it also offers a multitude of healing benefits. It's rich in the flavonoid rutin, which strengthens the walls of the blood capillaries, helps prevent blood clots, maintain blood flow, and regulate fluid balance; all of which are important in preventing high blood pressure. Studies show it also helps reduce levels of damaging LDL cholesterol. Rutin and another flavonoid in buckwheat, quercetin, also appear to help prevent cancer from spreading through the body. Buckwheat eaters get an extra dose of protection from vitamin E, which combines with the grain's flavonoids to attack cancer-causing free radicals. Plus it's got zinc, copper, magnesium, and manganese. |
| Bulgur |
| Another terrific choice for slow-release carbohydrates, bulgur, or cracked wheat, is made by soaking whole wheat in water and then baking it, which gives it a toasty, nutty flavor. Bulgur is very high in fiber and has generous amounts of potassium and |
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