Liz’s Healthy Table Podcast Episode 56: Grain Foods: Myths Debunked with Christine Cochran
July 4, 2019
Grain foods often get a bad rap, and popular fad diets often shun them, but what’s the real deal when it comes to the role of grains in a well-balanced diet? Should grains be avoided or should they be the star? This week’s show with Christine Cochran, Executive Director at the Grain Foods Foundation, sets the record straight by busting common myths, explaining the difference between whole versus refined grains, and showcasing how various grains — wild rice, couscous, quinoa, wheat — can make their way into scrumptious family recipes.
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Today’s show clears up the confusion surrounding grains. My guest is Christine Cochran, Executive Director of the Grain Foods Foundation. I met Christine at a conference back in January, and I’m thrilled to get to the bottom of the grain conundrum with her on today’s show. Christine lives in the Washington, DC area with her husband, three kids, and their dog, Rex, and as you’ll learn on the show, she’s quite the cook!
“Wheat, rice, and corn provide 60% of the world’s calories and 50% of the world’s protein.”
~ Christine Cochran
[Tweet “On the Liz’s Healthy Table #podcast, hear my conversation w/ Christine Cochran from @GrainFoods on debunking myths about whole grains versus refined, carb confusion, and #glutenfree diets. Plus, get lots of healthy grain-based recipes”]
Show Highlights:
- Christine’s background in agricultural economics, traveling and working on farms in Costa Rica and the Czech Republic, and her work at the US Embassy in Nigeria
- The Grain Foods Foundation, established in 2004; their mission is to provide science-based messaging on the nutritional benefits of grains
- Grain foods include corn, wild rice, rice, oats, farro, oats, and quinoa … not just wheat
- How grains are the main source of protein in other countries, but only about 16% of the American diet
- A gluten-free diet can still include grains like rice, corn, amaranth, buckwheat, millet, quinoa, sorghum, wild rice, teff, and oats (although you have to be careful about the processing of oat products to avoid cross contamination of gluten)
- Why wheat is NOT a GMO product
- Why carbs often get a bad rap (they’re often guilty by association; indulgent grain foods can be high in fat, sugar, and calories)
- Why diets of moderation should include grains because they provide fiber, B vitamins, and minerals
- How a whole grain is made up of the germ, bran, and endosperm
- The difference between whole wheat flour and refined flour
- Melissa Joy Dobbins’ podcast, Sound Bites and her interview with Glenn Gaesser on refined grains
- Why “enriched” and “fortified” are important distinctions in flour
- Why the USDA recommends making half your grains whole grains. The other half can be staple grains like enriched refined pasta, bread, and breakfast cereal
- 30-plus healthy grain bowl recipes
- The difference between staple grains and indulgent grains
- The versatility of grains, like penne pasta with my oven-roasted tomatoes and basil pesto
- Watch me make oven-roasted tomatoes!
- Christine’s favorite go-to pasta with seafood and asparagus
- How to read bread labels to find 100% whole grain
- Christine’s favorite grain additions for breakfast, lunch, and dinner
- Lightning Round: My recent minestrone soup with pasta and leftover tidbits from my fridge
- Why grains are nutritious, versatile, and social
LINKS:
My email: liz@lizshealthytable.com
- The Parents On Demand Network
- www.superhealthykids.com
Find Christine Cochran:
Find the Grain Foods Foundation on social media:
Melissa Joy Dobbins’ podcast, Sound Bites and her interview with Glenn Gaesser on refined grains
Have a question about the show or a suggestion for a future show? Ask away by posting a comment below or joining my Podcast Posse
