These days, as gluten intolerances become increasingly common and more folks are pledging the Paleo diet, the healthfulness of whole grains is a debated subject. I cannot speak for a globe of eaters on this (or any other) issue, but I can share what works best for me. Over the years, I’ve struggled with blood sugar issues (mostly low sugar crashes) and through trial and error, I’ve determined my body functions at its best when its has several small meals spaced throughout the day, each consisting of protein, fat, and carbohydrates. It’s no secret I love carbs. Say it with me: CARBS ARE NOT THE ENEMY! (In fact, carbs are ENERGY.) Not all carbohydrates are created equal though, and that’s where whole grains come into play.
What’s a whole grain?
In their natural state, grains consist of three parts: endosperm, germ, and bran. When a grain is processed or refined, it is stripped of its bran and germ, leaving only the endosperm. This gives the grain a smoother texture and improves shelf life, but leaches nutrients in the process. Food manufacturers often add fillers (thiamin, riboflavin, niacin, iron, etc.) to enhance the nutritional stats of the processed grains. The resulting “enriched” products are grossly inferior to whole grains.
According to WebMD (and a million other sites and research studies), a diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer PLUS improve bowel health (thank you very much!).
Some common types of whole grains:
*starred whole grains are gluten-free
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- Barley
- Buckwheat*
- Corn* (including cornmeal & popcorn)
- Millet*
- Oats
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- Quinoa*
- Rice* (brown, wild)
- Rye
- Sorghum*
- Wheat (includes spelt, farro, bulgur, wheatberries, and more)
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What am I eating?! Navigating the nutrition panel
Shopping for whole grains can be really challenging. It’s great to shop with intention and desire to purchase whole grains, but cryptic nutrition labels can easily confuse a buyer. The Whole Grains Council chart below is an excellent tool to assist you in finding whole grain products.
