What really matters in a grain

Whether you're new to Quail Street or have been around since the beginning, I'm pretty sure you care about what goes into your body. And if you're like me, you know what to eat in moderation: sugar, fried foods, processed snacks.

What's not so obvious is how to navigate grains and flour:

Ancient grain! Heritage variety! Heirloom flour!

It's exciting to see diversity in our choice of grains (which include wheat, rice, corn, and pseudo cereals like quinoa and buckwheat). Growing diverse grains is also essential for the sustainability of our food system—more on that another time. But, if you don't know where to start with grains, let's take a step back and figure out how you'll eat more fiber every day.

If you care about fiber—and you should, it's one of the best ways to reduce your risk of colorectal cancers, type II diabetes, cardiovascular disease, and more—then the first thing to look at when evaluating any grain product is whether it's a whole grain, and to what extent. Which leads me to:

Rule ⓵ of Grain Club: The healthiness of any grain depends on how whole it is 🌾

To be clear: Ancient, heirloom, and heritage grains are fantastic! My point is that any grain can be processed to the point where it's lacking fiber. This is important because low whole grain intake is cited as the major risk factor for non-communicable diseases like colorectal cancer, type II diabetes, and cardiovascular disease. Fewer whole grains = less fiber in your diet.

So to start, ignore what a brand says about their ingredients and flip any package over to a nutrition panel. There, you can check the amount of fiber (in grams!) and the corresponding serving size. You'll see right away that even an organic white flour has at most 1g per serving (and that's probably rounding up). Whole grains have triple—or in the case of buckwheat nine times!—that amount.

Whole grains behave differently than processed ones, and have noticeable aromas and flavors that can elevate your home cooking. However, if you're unsure how to use a whole grain and it gets lost in the back of your pantry, guess what? You're also not getting that fiber! Which leads me to:

Rule ⓶ of Grain Club: The best whole grains are the ones you love eating every day 🌾

Here's the bad news about fiber: almost none of us are eating enough, even if we think we are. I'll dive deeper into the numbers next month, so keep an eye out for July's newsletter to learn more about that.

The good news: any amount of fiber is better than none. So if you're not ready to make 100% whole grain pizza, rice, or cookies yet, that's ok. Swap up to 10% of a refined grain product for a whole grain and you shouldn't need to change anything else, but you'll get a fiber boost.

Amounts vary, but I read one source that recommended a daily fiber intake of around 19-28 g. I'm not a doctor and none of this is medical advice, but it does seem that the lowest-hanging grain (see what I did there) to get your fiber intake within recommended ranges is to identify the grains you're already eating and make them whole. That's exactly my mission with Grain Club: whole grain baking kits that turn comforting favorites into fiber-rich foods you'll love making at home. We're getting ready to launch soon, and as a newsletter subscriber you'll be the first to know when they're live.

In the meantime, what's a takeaway that you can start using today?

If you're overwhelmed by choices, don't stress about having to buy the latest and greatest grain on the market. What's more important is identifying one whole grain that you're excited to cook with regularly, even if it's just a small amount at first. From there, we'll work together to understand the amazing variety of grains out there, and how to use them to enhance what you make at home.

And another bit of good news: When it comes to flour, there are terrific regional mills all across the country that will ship to you. Buying direct from a mill also means your flour will be fresher than what's at your major grocery store, and freshness impacts flavor and nutrients.

Not sure what to order or how to find a mill? Reply to this email and I'll send you my suggestions!

So there you go. What really matters in a grain? Start by finding one that's whole, and that you'll eat even a small amount of every day 🌾

I hope I've inspired you to bring a little more fiber into your meals this month.

Until next time,