Contrary to
popular beliefs and certain diets, all carbs are not bad! In fact,
carbohydrates give us the energy we need to think and move. But why have whole
grains gotten such a bad reputation?
Whole grains include grains like wheat, corn, rice, oats, barley,
quinoa, sorghum, spelt, rye – when these foods are eaten in their
"whole" form. When foods, are removed from their "whole"
form, it means that 40% of
the original grain was removed, and only 60% is left. Unfortunately, the 40%
that gets removed includes its most nutrient-rich parts. For example, in the process of making 60%
extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium,
phosphorus, zinc, copper, iron, and fiber are lost (http://www.whfoods.com).
The USDA, clearly
states the important nutrients that we get from eating whole grain on the
website http://www.choosemyplate.gov.
The following statements were taken from the USDA website:
◦
“Grains
are important sources of many nutrients, including dietary fiber,
several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron,
magnesium,
and selenium).”
◦
“Dietary
fiber from whole grains or other foods, may help reduce blood cholesterol
levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber
is important for proper bowel function. It helps reduce constipation and
diverticulosis. Fiber-containing foods such as whole grains help provide a
feeling of fullness with fewer calories.”
◦
“The
B vitamins thiamin, riboflavin, and niacin play a key role in metabolism – they
help the body release energy from protein, fat, and carbohydrates. B vitamins
are also essential for a healthy nervous system. Many refined grains are
enriched with these B vitamins.”
◦
“Folate
(folic acid), another B vitamin, helps the body form red blood cells. Women of
childbearing age who may become pregnant should consume adequate folate from
foods, and in addition 400 mcg of synthetic folic acid from fortified foods or
supplements. This reduces the risk of neural tube defects, spina bifida, and
anencephaly during fetal development.”
◦
“Iron
is used to carry oxygen in the blood. Many teenage girls and women in their childbearing
years have iron-deficiency anemia. They should eat foods high in heme-iron
(meats) or eat other iron containing foods along with foods rich in vitamin C,
which can improve absorption of non-heme iron. Whole and enriched refined grain
products are major sources of non-heme iron in American diets.”
◦
“Whole
grains are sources of magnesium and selenium. Magnesium is a mineral used in
building bones and releasing energy from muscles. Selenium protects cells from
oxidation. It is also important for a healthy immune system.”
So what is
the effect of these nutrients on our bodies? According to the research provided by the Whole
Grains Counsel (http://wholegrainscouncil.org/), the nutrients obtained from
consistently eating whole grains show the following benefits:
·
stroke risk reduced 30-36%
·
type 2 diabetes risk reduced 21-30%
·
heart disease risk reduced 25-28%
·
better weight maintenance
·
reduced risk of asthma
·
healthier carotid arteries
·
reduction of inflammatory disease risk
·
lower risk of colorectal cancer
·
healthier blood pressure levels
* less gum disease and tooth loss
* regulation of digestive system
Personally, I have always
chosen whole-grain. As a matter of fact,
I’m pretty sure my kid doesn’t even know what white sandwich bread tastes
like. I have been eating at Genghis
Grill for years, and I have never opted for any other starch than brown
rice. I still adamantly oppose diets that
restrict the intake of all carbohydrates.
As you can see from the research, our bodies need these grains for
energy and maintenance of our overall health.
But remember…all things in moderation.
Too much of a good thing can sometimes also be bad.
Thanks for reading my
blog! And thanks to the websites
mentioned above for schooling me on whole grains today :)
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