People often ask me if carbohydrates are “bad.” The short answer is "No, not at all!" but there is so much more to know about the kinds of carbohydrates to include in a well-balanced diet.
Carbohydrates
are an essential component of a healthful diet, and provide energy for your
body to perform its day-to-day tasks. However, when you choose grains (which
are rich in carbohydrates), make sure you’re selecting whole grains as often as
possible. Whole grains are incredibly nutrient-rich, while refined grains contain
about the same amount of calories but are much lower in actual nutrition.
There has been a lot of talk about whole grains in recent
years, so here’s what you need to know about this nutrient powerhouse.
Why All the Hype?
A “whole grain” is a grain that contains all three
components of a grain kernel – the bran, germ, and endosperm. Since all
portions of the kernel contain different nutrients, eating whole grains ensures
you’re getting all of the nutritional benefits possible.
Refined grains, in contrast, are grains that have lost
portions of the kernel during processing, rendering them nutritionally inferior
to whole grains.
What Makes Up a Whole
Grain?
Bran –
the protective outside layer of the kernel
·
Nutritional Benefits: fiber, B-vitamins, trace
minerals, phytonutrients & antioxidants
Germ –
the part of the kernel that has the potential to sprout and grow into a new
plant
·
Nutritional Benefits: essential fatty acids
(healthy fats), vitamin E, B-vitamins, trace minerals, protein
Endosperm
– the starchy portion of the kernel, which serves as the food for the germ
·
Nutritional Benefits: starchy carbohydrates,
proteins, some vitamins and minerals
What are Examples of Popular
Whole Grains?
·
100% whole grain bread
·
100% whole wheat pasta or orzo
·
Brown or Wild Rice
·
Oats
·
Quinoa
·
Whole wheat flour
·
Whole wheat couscous
·
Barley
·
Bulgur
·
Whole grain rye
·
Wheat berries
·
Corn (popcorn)
How Do I Know I’m
Choosing a Whole Grain Product?
The only way to be sure a product is a 100% is to look at
the ingredients list. The easiest way to spot a whole grain is to see the word “whole”
before any grain ingredient on the ingredients list. For example, if you see
the phrase “wheat flour” and not “whole wheat flour,” then you are not looking at a whole grain product. Typically,
if the word “whole” isn’t on there, then it isn’t a whole grain. A few common
exceptions are brown rice, oats, and wheatberries – these grains don’t usually
include the word whole in the ingredients lists, but are still true whole
grains.
Companies sometimes use phrases that can be misleading to
describe their grains – for example, “multi-grain” does not necessarily mean “multi-whole
grains.” A 9-Grain or 12-Grain bread is not often 100% whole grain, although I
have found a few exceptions over the years. Organic products are not always
whole grains, either. And just because it’s a darker brown or tan than usual
does not automatically mean it is a
whole grain. Actually, some companies add molasses to refined grain breads
instead of just sugar or high fructose corn syrup – the molasses makes it a
darker color, which can lead customers to assume it is a whole grain.
Words that mean the product is definitely not a whole grain: enriched,
degerminated, bran, or wheat germ.
Phrases that do
mean the product is a whole grain: 100% whole grain.
Whole grains can sometimes be more expensive than less
healthful refined grains. I recommend looking for a bakery outlet (I love the
Nickle’s Bakery Outlet in Parma, Ohio, where you can find great day-old whole
grain breads for about $1.00/loaf) or keeping an eye out for coupons and sales
online or in weekly fliers. Although bulk grains can typically be found at
health food stores, traditional locally owned markets, chain grocery stores,
and bulk food stores often carry them as well, and sometimes at a lower price.
Shop around for the best deals, and post them in the comments section below!
I know this is (unfortunately) a pretty confusing topic. I
hope that, one day, labeling laws make identifying whole grains a simple yes/no
process. Until then, please leave questions in the comments section!
Thanks for reading!
Anna