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More carbs, fewer carbs,
good carbs, bad carbs...the carb debate wages on. You may be wondering if
there will ever be a consensus on how carbohydrates fit into a healthy diet.
Despite the array of seemingly conflicting advice, nutrition experts tend to
agree on this: there are “good” carbohydrates out there. And Americans would
be healthier if they ate more of them.
Although most nutrition
experts hesitate to classify foods as “good” or “bad,” many high
carbohydrate foods are worthy of at least a “good” label. Fruit, nonfat milk
and yogurt, legumes and whole grains are great examples of these incredibly
healthy carbs.
Whole grains have been
getting a lot of attention in recent years, as research links a diet rich in
these foods to a decreased risk of diabetes, heart disease, stroke, certain
cancers, and obesity. Whole grains provide the body with complex
carbohydrates for energy, and their high fiber content promotes intestinal
health. Whole grain foods can also help lower cholesterol, blood sugar and
blood pressure.
What are Whole
Grains, and What’s So Special About Them?
The whole grain is the
entire edible part of any grain—the outer shell (bran), the endosperm that
contains complex carbohydrates and protein, and the germ. Processing often
removes most or all of the bran and germ, along with much of the fiber,
B-vitamins, vitamin E, trace minerals, antioxidants and phytochemicals. The
enrichment process adds back the B-vitamins and iron, but some of the
nutrients and most of the disease-fighting phytochemicals are lost forever.
In the past, many of the
assumed benefits of whole grains were linked to their higher fiber content.
Recent research suggests the whole grain package, not just the fiber,
provides the benefits. The bran, germ and endosperm work together in
powerful ways to protect the body. In the case of whole grains, the “whole”
is truly greater than the sum of its parts.
Examples of
Whole Grains
Common whole grains
include brown rice, oatmeal, corn, popcorn, and whole grain dry cereals.
100% whole-wheat bread, whole-wheat English muffins, whole-wheat tortillas,
and whole-wheat pasta are examples of the familiar wheat choices. Less
common whole grains include:
- Amaranth
- Cornmeal (whole grain
cornmeal is less common than refined cornmeal)
- Hulled barley
- Kamut (ancient
Egyptian wheat)
- Millet
- Quinoa
- Teff (common Ethiopian
grain)
- Spelt
- Whole rye
- Whole-wheat berries
(the whole wheat kernel) or bulgur (cracked wheat)
- Whole-wheat couscous.
If you haven’t eaten
spelt or bulgur before, or don’t even know how to pronounce quinoa (it’s
keen-wa), you may be tempted to opt for the more familiar whole grains. But
if you try these less common grains, you will find some tasty and more
nutritious alternatives to rice and pasta. Try them in grain salads or
pilaf, or add to stews, stuffing, soups, or chili. Some taste great as a
cooked cereal. Be adventurous!
One drawback of cooking
whole grains is that most take time to prepare. Brown rice takes 40 to 45
minutes to cook while wheat, rye, or spelt berries need 45 to 90 minutes. If
time is an issue, cook large batches and freeze them. Or try whole grains
with faster cooking times such as whole-wheat couscous, teff berries,
quinoa, and cracked wheat.
How to Identify
Whole Grains
Some whole grains are
easy to spot, like brown rice or oatmeal. But how do you make sure your
bread, cereal, or crackers are whole grain? An easy tip is to look for the
word “whole” in the first ingredient. Whole-wheat flour, whole cornmeal,
whole rye, whole grain oats are examples. Don’t be misled by products called
multigrain, 7-grain, 100% wheat, wheat, organic, or bran—these label terms
don’t guarantee a whole grain food is inside.
How Much is
Enough?
The Dietary Guidelines
for Americans recommend at least 3 servings of whole grains daily. In other
words, half of the minimum 6 daily servings of breads, grains and cereals
should come from whole grains. One serving can be:
- 1 slice whole wheat
bread or ½ whole wheat English muffin or pita bread
- ½ cup cooked brown
rice, whole wheat pasta, corn, bulgur, or barley
- ½ cup cooked oatmeal
or 1 ounce whole grain cereal
- 3-4 small whole grain
crackers
- 1 small whole grain
tortilla or muffin
Those who already eat 3
servings of whole grains daily are among the small minority of Americans who
reach this goal. Most Americans get less than 1 serving of whole grains
daily (and plenty of processed, low fiber grains). Many experts feel this
lack of whole grains and plentiful consumption of refined grains is a
significant shortcoming in the average American diet, and a diet pattern
that is related to obesity, heart disease and diabetes.
It’s easy to get 3 daily
servings of whole grains. Eat a small bowl of oatmeal for breakfast (1
serving) and a tuna sandwich on whole wheat bread for lunch (2 servings) and
you’ve done it! After changing a few of your diet staples, start
experimenting. Add barley to your soup instead of white rice or pasta. Eat
whole grain crackers with your salad. Make corn muffins with whole grain
cornmeal. The possibilities are endless!
If your diet is currently
low in whole grains or fiber in general, it’s best to gradually increase
fiber intake. This will give your body a chance to adjust (and you will
experience less gas, bloating and diarrhea). Also drink plenty of fluids, or
the fiber from whole grains might leave you constipated.
Whole grains are tasty, satisfying and
nutritious. And there’s plenty of research to support their rightful place
on America’s plate. So the next time you are reading the latest opinion on
the carb debate, while munching on your whole grain muffin, let go of the
guilt. Rest assured, whole grains are good for you!
Kay Peck
is a Registered Dietitian and Certified Diabetes
Educator. She is a freelance writer and works as a diabetes care manager
for The Permanente Medical Group in Fairfield, California.
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