Human beings have been feasting on whole grains for thousands of years. However, some emerging diet trends — such as paleo and keto — malign all grains and carbs as being inherently bad for our bodies.
While it’s true that refined grains can contribute to health problems and weight gain, whole grains are known for their vast health benefits. Now, let me say this: no one food item, inclusion or exclusion, holds the key to your health.
The whole of your diet, exercise, and sleep habits, among other factors (genetics, social relationships, etc.) impact overall health together. Changing one thing about your diet may help, but it will not turn the tide unless you make and maintain positive change.
However, it’s important to know why whole grains matter in our diet, how they can benefit health and fitness, and where to consume them for optimal benefit.
What is a Whole Grain?
Time for a lesson in food science. Grains are presented for consumption as either whole grains or refined grains.
A whole grain comes in three parts:
Bran— The outer shell of the grain. Contains fiber, minerals, and antioxidants.
Endosperm — The middle layer of the grain. Contains mostly carbohydrates.
Germ — The innermost layer of the grain. Full of vitamins, minerals, and protein.
Whole grain can be presented as truly whole or ground as flour. As long as the end result includes all three parts of the grain, it is considered whole. By contrast, refined grains are milled to exclude both the bran and the germ, leaving only the endosperm. This is done primarily to increase the shelf-life of the product and refine the texture.
You’ll notice, however, that the primary dietary benefits are in the bran and the germ — rendering refined carbs largely devoid of wheat-based dietary benefits. Enriched grains have been given additive vitamins and minerals (such as iron and folic acid) that do not naturally occur in the grain. They may also be refined grains that have had some vitamins and minerals replaced after the milling process.
3 Whole Grain Health Benefits
1) Blood Sugar and Cholesterol Levels
Carbohydrates can cause spikes in blood sugar. In fact, the management of blood sugar is one of the key principles behind the keto diet, which largely eliminates the consumption of carbs. However, because whole grains are fiber-rich, the conversion of carbs to sugars is a slower process, resulting in a more gradual rise and fall of blood sugar. Whole grains have a lower glycemic load than refined grains and can aid in the management and prevention of type-2 diabetes, stroke, and heart disease.
2) Weight Management
Fiber helps us feel fuller longer. As a result, whole grains are optimal for weight management! You will be satisfied eating less, which allows you to better manage your daily caloric intake. By contrast, refined grains are lacking in this fiber — meaning that you’re often left consuming empty, high-calorie carbohydrates.
3) Essential Nutrients
The body needs certain vitamins and minerals to function well. Whole grains provide these in spades for many essential bodily functions: from regulating the digestive system, thyroid, and immune system to carrying oxygen in the blood and the formation of new cells. The consumption of whole grains has even been linked to reducing cancer risks, bodily inflammation, and digestive issues!
Best Sources for Whole Grains
Consuming more whole grains isn’t difficult — it just demands that you be an intentional shopper. Many whole grains are readily available as substitutes for their processed counterparts: whole wheat bread over white, brown rice over white, and whole wheat pasta.
You can also look for:
Quinoa
Barley
Buckwheat
Oatmeal
Popcorn
Wild rice
Millet
Wheatberries
And more!
Getting these whole grain alternatives is not difficult, but it does demand navigating grocery-store marketing buzzwords.
When you see “100% wheat,” “whole wheat,” “organic,” “bran,” and “stoneground” it doesn’t necessarily designate that the product is whole grain. It’s important, then, that you read labels before you buy. It’s recommended that at least half of the carbs you consume are whole grain. I’d say the more the merrier! For us, it’s far more nutritionally valuable to get vitamins and minerals from the foods that we eat rather than from supplements.
Finding ways to increase your consumption of whole grains isn’t difficult. You just have to make a point of doing it.
How do you incorporate more whole grains and healthy foods into your diet? Share in the comments.