Recovering from plantar fasciitis is neither easy nor simple—I’ve been working on it for months and have tried just about every therapy out there.

Kinesiology tape? Couldn’t get it to adhere for more than 10 minutes. Compression socks? Amazing—the 110% PlayHarder socks plus ice were soothing to my sore feet. Therapy? The foot and lower leg kit from Trigger Point Therapy has been essential. Night splint? Neither attractive nor comfortable (but admittedly, the first steps in the morning were less painful).

As I was trying everything under the sun—and then some—to reduce inflammation, I started to wonder, were there foods I could add to my diet that would potentially help?

Through my research I found there are plenty of foods that fight off inflammation in some way. These next few sessions of Fuel School focus on functional foods: delicious, natural foods that, according to a position paper published by the Academy of Nutrition and Dietetics, “offer a potentially beneficial effect on health when consumed as part of a varied diet on a regular basis, at effective levels.” In other words, functional foods taste good and do good.

The first functional food I added to boost my health (even if it doesn’t cure my foot) was whole grains.

There’s a reason the 2010 Dietary Guidelines for Americans recommend that at least half of the grains eaten in one day be whole grains. Why? Antioxidant-rich, nutrient-dense, and fiber-full whole grains have been shown to decrease low-density lipoprotein (LDL) cholesterol, decrease blood pressure, and improve glucose and insulin responses. Additionally, whole grains have been proven to reduce the risks of cancer, heart disease, Type 2 diabetes, and obesity.

Personally, while half of my daily grains already came from whole grains, for optimal health, I stopped buying bakery buns, butter crackers, and, well, junk, and instead started filling my grocery cart with foods made from whole wheat, whole grain corn, brown rice, steel cut oats, quinoa, and Kamut.

Choosing the right grain

You might be wondering how you can tell if your bread or pasta is truly whole grain, and you’re not alone. With flashy packaging and caramel coloring added, it can be difficult to tell a refined gain from a true whole grain. In order to be a whole grain, the endosperm, germ, and bran must all present in the same proportions as was found in the field. As long as the right proportion is there, technically, whole grains can be rolled, ground, cooked, parboiled, extruded, pearled, and even milled. You can be sure your bread or pasta or side dish is whole grain if the ingredient list includes the word “whole” as the first ingredient rather than seemingly-healthy but not necessarily whole-grain terms like “unbleached” or “stone ground”.

Timing it right

While fiber-full whole grains are an excellent choice for better health and body composition, you might be wondering where they fit in the hours before a run. To prevent a midrun pit stop, limit your fiber intake in the hours before a run. In other words, choose a whole grain choice that is rich in carbohydrate, contains a moderate amount of protein, but contains fewer than five grams of fiber per serving. After your run, any whole grain is an excellent choice as they all fit the recovery bill: containing both carbs and protein. Whole grains contain varying levels of total protein and amino acids, so for optimal recovery following exercise, it’s a good idea to add some additional protein to a serving of whole grains. Top a slice of whole wheat toast with a scrambled egg, toss some wheat berries with spinach and grilled chicken breast, add some edamame to a bowl of brown rice, or enjoy a skim latte with your morning whole grain bagel.

One more word to the wise

Even though whole grains are better than refined grains and offer health benefits, they still pack a calorie punch. So even though the satiating fiber can be great for dieters, whole grain choices are not calorie-free and portion control is important. But don’t avoid grains altogether; there is research that suggests that adults who eat more whole grains tend to weigh less, and a study published in the American Journal of Clinical Nutrition found that individuals who consumed a diet rich in whole grains had less belly fat and a smaller waist circumference than individuals who reached for the white bread. If that’s not a functional food, I don’t know what is.

A few whole grain options to add to your grocery cart:

Grain Why choose it? Amaranth An ancient grain, amaranth is rich in minerals such as calcium, iron, magnesium, and phosphorus and is a good source of protein. Barley Offering more fiber than any other whole grain, barley is also high in antioxidants, vitamins, and minerals. Be sure to buy whole grain barley; pearled or pearl barley is missing some or all of the bran layer. Buckwheat Along with zinc, copper, and potassium, buckwheat is rich in antioxidants, protein, and filling fiber. Oats Another functional food, oats contain beta-glucan, a fiber that has been found to lower cholesterol. Quinoa This gluten-free ancient grain of the Aztecs is a vegan-friendly complete protein. Rice USA-grown brown and red, or other exotic import varieties, have distinct textures and flavor and offer rich amounts of fiber, manganese, and selenium. Rye Like oats, rye is a functional food and contains many compounds with potential bioactivities, along with a fiber called arabinoxylan, which is also known for its high antioxidant activity. Research indicates that consuming whole grain rye has many benefits including improved bowel health, reduced risk of type 2 diabetes, and, thanks to the fiber, improved satiety and overall weight management. Wheat Contains more protein, vitamins, and minerals than refined. All of the above lead to muscle repair and recovery.

This information and more is available at wholegrainscouncil.org.

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