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Nutrition News The Truth About Grains by Janet Little C.N. Every five years the dietary guidelines are reviewed and revised, if needed, by the Department of Health and Human Services and Agriculture (USDA). The new 2005 guidelines suggest we consume 7 to 11 servings of carbohydrates in which 3 or more of those servings should be in the form of whole grains. Currently, only 8% of Americans eat whole grains. We instead consume processed flours and cereals and we chose simple carbohydrates over complex carbohydrates. So, here’s the lowdown on carbohydrates and whole grains: First, carbohydrates provide the most easily accessible energy source for your body and they come in two forms: simple carbohydrates and complex carbohydrates. The dietary family of simple carbohydrates contains monosaccharides or disaccharides, one or two chain sugars. These are the naturally occurring sugars such as those found in fruit (fructose) or milk (Lactose), for example. Because simple carbohydrates are already simple sugars they can rapidly be converted into glucose and enter the bloodstream very soon after consumption. This where the term "sugar fix" comes from. What are complex carbohydrates then? Complex carbohydrates are present in most grain products, vegetables, pasta, and potatoes. Unlike simple carbohydrates, complex carbs are digested at a much slower rate. As a result of this, the conversion to glucose also happens at a slower rate and your blood sugar levels will not fluctuate as rapidly as they do when digesting simple carbohydrates. Complex carbohydrates are usually low in fat, and unlike simple carbohydrates, they provide higher amounts of other essential nutrients like potassium and dietary fiber. It is for these reasons that a diet of complex carbohydrates is preferable. But the "Grand Daddy" of all the carbohydrates is whole grains. Whole-grain products contain the whole kernel, consisting of the outer shell (bran), the seed (germ), and the soft endosperm. It is within the kernel where the health benefits lie that help to reduce our risk of certain types of cancers and which helps promote healthy blood cholesterol. The bran and germ supply our bodies with vitamin E, B vitamins, zinc, selenium, copper, iron, manganses, and magnesium. They’re also a good source of lignins and fibers. However, most of the products on the shelf today do not actually use whole grains, as the three parts have been separated and milled out. These days, you have to do a little bit of detective work and a good pair of glasses to figure out how much whole grain you are getting. Here are some examples of whole grains: Common Types of Whole Grains Brown rice (regular, quick) Oatmeal, whole or rolled oats (regular, quick, instant) Pearl barley Popcorn Whole wheat Wild rice Less Common Types of Whole Grains (browse through Henry's bulk bins to find these) Amaranth Buckwheat or kasha, buckwheat groats Cracked wheat, also called bulgur Kamut Millet Quinoa Spelt Teff Triticale Whole grain corn or cornmeal (yellow and white) Whole rye Most Americans usually consume whole grains from breads and cereals. Yet it's easy to be tricked into thinking a food is a whole grain when it's not. Just because a grain product is dark doesn't necessarily mean it is a whole grain. Also don’t assume that "whole grain" on the label means no refined white flours. If "wheat flour" is listed as an ingredient (even if its enriched or stone-ground) it’s refined white flour. Most breads labeled as "rye," "multi-grain," "7-grain," and "oatmeal" are generally refined flours dressed up as a whole-grain product. Instead, your first ingredients should be listed as "whole wheat" not wheat flour. Also some manufacturers are adding highly processed oat, cottonseed, cellulose or wheat fiber to boost the fiber content of some multi-grain breads. Although you’ll see a high fiber content, that fiber is missing valuable nutrients and phytochemicals that come with the actual whole grains. Sifting through the grains can be easy. You just need to take the time and read ingredients. The key is to enjoy a wide variety of grains because each grain contains different types of nutrient. You can eat whole grains plain, or add them to other dishes or in baked goods. Try switching your refined white pasta to whole wheat pasta or add some quinoa to your cooked vegetables. By adding more grains to your diet you can reduce your risk of diabetes and certain types of cancers. Be creative and enjoy. |
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