Healthy Lunches: Do Grains Really Cause Brain Damage?

Healthy Lunches: Do Grains Really Harm Our Brain?

What do you usually eat for lunch? Not too many people are keen on preparing healthy lunches due to varying reasons. Also, we tend not to give too much importance on lunches because we are always looking forward to substantial dinners. For some, lunch is an insert meal to bridge breakfast and dinner, so that they don’t reach starvation mode. For those who are working, eating out is the fastest and most convenient way to eat lunch. However, it can also be a chance to eat unhealthily. Even if you eat a healthy breakfast or dinner, that little window where you eat unhealthy lunches, can still impact your overall health.

Preparing healthy lunches doesn’t have to be exhausting. If you are afraid that making healthy lunches will take too much of your precious time, you should know that healthy lunches recipes are easy to prepare and they are often grain foods. However, there’s a controversy surrounding the health hazards or benefits that people get from grains. If you are reading this blog, chances are, you are also looking for answers whether or not grains can kill human brain. And this is what I want to tackle in this blog.

Grains for Brains: Should You Healthy Lunches Be Made Of Grains?

Are grains good for the brain? This is a burning question that’s been troubling people, especially those who are concerned over acquiring neurological conditions like Parkinson’s, Alzheimer’s and depression among many others, from a wrong diet. It is assumed that high-carbohydrate diets are causing these disorders to manifest, and grains, being good sources of carbohydrates, are suspected to be the number one cause of neurological illnesses. Now, here are very important facts for you, and hopefully, these can convince you that your healthy lunches should be made from grains.

1. It is true that very low-carb diets (VLC) are effective therapy for neurological disorders. However, this doesn’t mean that the carbohydrates have caused the illness in the first place.
2. Very low-carb diets are recommended for those individuals who are suffering from neurological conditions. However, normal, healthy people do not have to maintain VLC because it’s unhealthy. Diets have to be balanced as the body needs enough supply of all essential nutrients to be healthy and strong.
3. Processed and refined carbohydrates like sugar and flour contribute to modern illnesses. However, unrefined or whole-food carbs are good for the body. So, if you are making healthy lunches, use unrefined whole grains like brown rice, barley, oats or whole-wheat bread to maximize the nutritional benefits you could possibly get.
4. History tells us that carbohydrates don’t necessarily cause neurological disorders and that the human body has the capacity or mechanisms to digest and metabolize foods across evolution. Come to think of it. If carbohydrates are that dangerous, shouldn’t we all be suffering from a neurological disorder by now?
5. Records show that carbohydrates don’t necessarily cause neurological disorders as proven by cultural facts. Some regions that have the lowest rates of neurological conditions rely so much on carb-dense staples. For example, the people in north-central of Tanzania, Panama, Papua New Guinea, Pacific Islands and Japan, their diet is 69% carbohydrate-rich. In fact the Okinawans from Japan have 85% carbs in their diets, but they are leaner and have low records of neurological disorders.
6. There’s no anthropological evidence that supports the claim that carbs from whole-food sources like grains can cause neurological disorders. In fact, both old and new studies suggest that consuming whole, fresh fruits addresses some health issues like diabetes and obesity among others.
7. Whole grains are good sources of fibre, vitamins and minerals.

The Nutritional Value of Whole Grains

So, what do we actually get from whole grains, if we dedicate ourselves into eating healthy lunches made from grains? Whole grains have essential nutrients, including minerals like selenium, iron and magnesium; dietary fibre; and some B vitamins, including niacin, folate, riboflavin, and thiamine. Therefore, including these grains into as part of your healthy lunches is beneficial and helps maintain a healthy weight.

•  The dietary fibres you get from whole grains help reduce cholesterol levels; therefore it helps lower the risk of obesity, type 2 diabetes and heart diseases. Also, fibres promote healthy digestive system.
• The B vitamins, niacin, riboflavin and thiamine are very helpful in metabolizing and releasing energy from carbohydrates, fat, and protein. They also keep the nervous system healthy.
• Folate or folic acid is another B vitamin, which function is to help form red blood cells. Women who are already at their childbearing age should take enough folate on top of the 400 mcg they get from fortified foods. This helps reduce the risk of foetal defects, should they get pregnant. This is another good reason why you should eat grain foods for healthy lunches.
• Iron carries oxygen in the blood.
• Selenium protects the cells in the body from oxidation and plays an important role in keeping the immune system healthy. On the other hand, magnesium helps build bones and releases energy from the muscles.

Sample Recipes for Healthy Lunches Made Of Grains

Quinoa is an anti-ageing super grain that has twice the protein content of rice and is fortified with 9 essential amino acids that are good for skin and hair. Since healthy lunches are great to be prepared in variation, this recipe may come in handy.

A Bowl of Quinoa Fiesta

Ingredients:

• 2 cups of well-rinsed white quinoa
• 3-4 died medium-sized potatoes
• 1 clove chopped garlic
• 1 cup toasted nuts
• 1-2 cups of asparagus, lightly cooked and cut into segments
• 1 yellow onions, chopped
• 1 tsp. salt
• 4 cups of water
• A splash of citrus dressing or olive oil

Preparation:

1. Using a large, thick-bottomed cooking pot, bring the quinoa to a boil along with salt and water. Simmer for 20 minutes at reduced heat; drain off water and set your cooked quinoa aside.
2. Over medium heat, put a splash of olive oil in your skillet and then add the diced potatoes, a pinch or two of salt and toss them together. Cover your skillet for a few minutes to cook the potatoes. Toss them again and cover the skillet until the potatoes turn brown. Continue tossing until you get your desired crispiness and colour. When the potatoes are cooked, seasoned them and set aside on a plate.
3. In the same skillet put another splash of olive oil, add the garlic and onions and cook for 5 minutes.
4. Put a splash of olive oil into your quinoa and toss it. Serve it in a bowl, topped with potatoes, nuts, asparagus, garlic and onions.

If you are staying at home and have some time to spare for cooking, this recipe could make to your list of healthy lunches.

There are numerous salads including healthy wholefood grains, easy to prepare, you can take away for the day and ensure you still have healthy lunches while you are at work.

Amaranth Pudding

Amaranth is a gluten-free grain, which is good news for those who have gluten intolerance. This type of grain is excellent for strengthening bones, so if you are working out, this is a perfect ingredient for one of your healthy lunches. Amaranth also contains lysine and amino acid that helps repair and grow muscles.

Ingredients:

• 2 cups of cooked amaranth
• 1 cup apple juice
• 1 ½ teaspoon vanilla
• 1/2 cup raisins
• 1/2 cup finely chopped almonds
• 1/2 lemon, juiced
• Grated rind of a lemon
• A dash of cinnamon

Preparation:

Just combine all ingredients in a saucepan, cover and boil them. At the fist boil, reduce the heat and allow the mixture to simmer for 15 minutes. Your pudding is now ready to be poured into your dessert bowls. You can top your pudding with grapes or strawberries; chill it before serving. While pudding can be a great snack, you can eat this as part of your healthy lunches and you’re good to go till dinner.

Buckwheat Porridge

Who says porridge is only good for breakfast? If you’re too lazy to dine out or cook anything special, just make yourself a healthy porridge for lunch. Buckwheat is rich with fibre, protein and rutin and quercetin – 2 disease fighting polyphenols. Above all, this grain helps stabilize blood sugar.

Ingredients:

• 1 cup buckwheat groats
• 2 cups water
• ½ teaspoon salt
• 2 tablespoon maple syrup
• ½ teaspoon cinnamon
• 1 teaspoon vanilla extract
• ¼ cup soy milk or soy creamer

Preparation:

1. Put groats in a soup pot and add water.
2. Add in the cinnamon, salt, vanilla, and maple syrup. Bring the concoction to a boil, cover the pot and reduce heat to a simmer.
3. Let the groats simmer for ten minutes, but check the texture to be squishy, not soggy or too watery.
4. Once the groats are cooked and all water absorbed, add soy milk or creamer and continue to simmer the mixture without the lid.
5. If you want to add anything to your porridge like dried fruits and flax seeds, now’s the best time.
6. Simmer until the porridge becomes thick. Turn off heat. Let it cool and thicken for about 5 – 10 minutes before serving.
7. Serve with fresh fruit or nuts. Add a splash of soy milk and some optional spices if you want to.