WHOLE GRAINS

Whole grains

Whole grains, or foods made from whole grains, are those that contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions. All of the original kernel, including the bran, germ and endosperm must be present to qualify as a whole grain.

Whole grain examples:

Whole wheat, bulgur, oatmeal, whole cornmeal, brown rice, colored rice, quinoa, barley, spelt, rye, millet oats, wild rice and amaranth are some examples.

Whole grains are an important part of a healthy diet

Scientific studies have shown that consumption of whole grains is associated with longevity. Whole grains increase feelings of fullness and so help prevent overeating. They’re also lower on the glycemic index. Foods that are lower on the glycemic index make you feel more satiated and avoid spikes in your blood sugar level. In addition, whole grains are important sources of many nutrients, including dietary fiber, several B vitamins, and minerals like iron and magnesium.

Not all carbohydrates are unhealthy

Some people mistakenly think that all carbohydrates are unhealthy. But the truth is not all carbohydrates are the same. Healthy carbs include vegetables, fruits and beans and whole grains. Unhealthy carbs include refined grains that contain many empty calories, and products that have a lot of sugar. Examples are white flour, white rice, white flour, white bread and (processed) cornflower. Be careful, many products such as breads, crackers, cereals and pastries are made with refined grains but can be labeled as multigrain.

Why refined carbohydrates are bad for you:

Refined carbohydrates also known as processed carbs, are very easily absorbed by your body. They cause your blood sugar to spike. Afterwards your blood sugar will drop quickly and you will feel hungry again. Refined carbs contain hardly any nutrients and because it’s easy to consume a lot of them, they are linked to overeating and weight gain.

Additional helpful resources:

Whole grains, The Nutrition Source, Harvard T.H. Chan School of Public Health, Whole grains associated with lower death rates, Harvard Men’s Health Watch, The Whole Grains Council