Business Insider recently published an article “The 10 Healthy Foods You Should Eat If You Want to Live Longer”, which described the health benefits of whole grains and how they can prevent diseases like diabetes and heart disease. As someone who had been diagnosed with Type 2 Diabetes, and had been taking a lot of Metformin, I wanted to know more about this topic.
It’s not just about the carbs that you eat, but also how many of them you eat. A serving of whole grains is more filling and satiating than a serving of refined grains. Most of us don’t get enough whole grains in our diets.
I always thought that whole grains were good for me because they were full of vitamins and minerals and carbohydrates. They were supposed to be the food of the future. But, what if I told you that there is more to whole grains than you thought? More research has to been done to fully understand which types of whole grains are the most beneficial.
People are perplexed about whole grain, unprocessed carbohydrates, according to a recent session I attended. They just have no idea what they are, where to look for them, or what they are useful for.
The survey of whole grains
I conducted a nutrition workshop a few weeks ago, and during the event, I requested the participants to make a list of unprocessed, whole grain carbs that they eat on a daily basis. I’d want you to do the same at this point.
Take a minute to write down 6 unprocessed whole grain carbohydrates that you have in your home right now and consume on a daily basis on a piece of paper. Go ahead and do it. Place them on the table. Also, be as detailed as possible.
Food #1- Unprocessed, Whole Grain
Food #2 – Unprocessed, Whole Grain
Food #3 – Unprocessed, Whole Grain
#4 – Unprocessed Whole Grain Food
#5 – Unprocessed Whole Grain Food
Food #6 – Unprocessed, Whole Grain
Let’s speak about entire grains now.
What exactly is a whole grain?
Surprisingly, I learnt something extremely significant at the session mentioned above. And this was the lesson. When experts suggest unprocessed, whole grain carb sources, most consumers have no clue what they’re talking about.
This was very eye-opening for me since I often urge others to do so. In classes. In publications. And in a few places in V4 as well.
This is due to the following advantages of whole grain, unprocessed carbohydrates:
- They’re rich in fiber, which helps us maintain a healthy gastrointestinal system.
- They’re slow to digest, which helps us keep our blood sugar in check.
- They’re high in vitamins and minerals, which helps to boost our nutritional density.
- They’re filling, and they aid with appetite management.
Whole grain, unprocessed carbohydrate sources are considerably better tolerated, even by individuals with inherently low carbohydrate tolerance, than highly processed starchy carbohydrate sources such breads, pastas, rices, crackers, and cereals, due to the advantages listed above.
You can definitely consume a modest quantity of whole grain, unprocessed carbohydrates even if you don’t believe you can “manage carbs.” Not only that, but you can also get away with it. Including them would almost certainly be beneficial.
That’s all great and dandy now. People don’t fully grasp what I mean when I suggest whole grain, unprocessed carbohydrates, according to my recent polls. In reality, in my workshop polls, the top five meals were:
1) Whole wheat bread from the store
2) Quick oats from Quaker
3) Pasta made from whole wheat
4) Crackers made with whole grains
5) Rice, brown
In addition to these five mainstays, I discovered that white and sweet potatoes, “whole grain” morning cereals, and “whole grain” chips were often featured in people’s shopping lists. Interesting.
The absurdity of the entire grain
Now, I’m not here to tell you that whole grain breads, crackers, and pastas are unhealthy. People do consume things that are much, far worse than this on a daily basis. However, I believe it is essential to point out that most of these items do not fall within my recommendations for whole grain, unprocessed carbohydrates. They also don’t react in the body in the same way as unprocessed whole grains do.
Now I know you’re going to say something like, “What are you talking about, JB?” But bear with me.
Just because something says “whole grain” on the box doesn’t imply it’s a whole grain product. I know, it’s a little perplexing at first. However, please bear with me. Since of today’s loose nutritional labeling requirements, even Frosted Flakes may be labeled as “whole grain” because tiny quantities of “whole grain maize” and “whole grain wheat” are added to the cereal.
Of course, the highly processed ingredients, which include sugar, high fructose corn syrup, processed rice, processed wheat, and a slew of additional chemicals and preservatives, are not mentioned on the cover picture. No, the cover merely states that this cereal is a great source of “whole grains” and fiber.
Also, and potentially more disturbing, is the fact that Krispy Kreme is jumping on the “whole grain” bandwagon, further diluting the meaning of “whole grain.” That’s right, THE Krispy Kreme is now offering a whole wheat, glazed donut.
According to their corporate stance, they are now healthier than non-whole grain doughnuts. That couldn’t possibly be a negative thing, can it? But, really, how offensive must something be before our intellect responds?
Sure, some people may attempt to make up for the guilt they feel about their doughnut addiction by claiming that their vice now includes some “good things.” However, I hope that the rest of us recognize them for what they are. Deep-fried, sugar-coated, nutritionally devoid false meals with a sprinkling of whole wheat.
Did you realize that many goods claiming to be “whole grain” contain as little as 1% whole grain, according to today’s label allowances? Play the Frosted Flakes commercial.
Here’s another stunning image. Many producers use molasses to color their breads, crackers, and snacks dark, giving them the appearance of whole grains. What a humiliation. And this is just scratching the surface of the dubious “whole grain” business.
So, let’s be clear on one thing. When I recommend whole, unprocessed carb sources, I’m recommending unprocessed foods that, in their entirety, are comprised of whole grains. Not foods that are highly processed (like breads, cereals, crackers, snacks, etc.). And not foods that have a light sprinkling of processed grains – included for marketing purposes, not for health purposes.
What is a whole grain?
We decided to add comments on what counts as a healthy, whole grain, unprocessed carb in V3 as a consequence of all the whole grain misunderstanding I’m seeing.
Whole wheat kernels, organic quinoa, and organic red quinoa are all examples of whole grains.
Here’s a condensed version of the list from PN V4:
- Steel cut oats or full flake oats
- Amaranth in its purest form
- Quinoa in its purest form
- millet plan
- Wheat berries in their natural state
- Barley in its purest form
- Wild rice in its purest form
You’ve undoubtedly already grimaced when you saw the term “plain” in front of each of these grains. Don’t be concerned. I use this term because, in today’s world, businesses try to “spice up” certain meals to the cost of the food’s inherent health benefits. As a result, it’s essential to perform the “spicing up” at home.
Indeed, utilizing some of the techniques, recipes, and taste combinations revealed in V2 of Gourmet Nutrition, you can transform ordinary quinoa, wheat berries, barley, or amaranth into wonderfully tasty meals.
It’s also worth noting that cooking entire grains is generally no more difficult than cooking rice. Alternatively, you may put them in a rice cooker and leave them to cook while you’re away. Alternatively, you may submerge them in water and let them to simmer until the water has been absorbed by the grain.
Finally, if you’re not sure where to get your whole grains, bulk food areas of grocery shops and supermarkets generally offer a good variety. Whole grains are also available in specialized bulk shops like The Bulk Barn and a range of health food retailers.
Is it okay if I eat as much as I want?
In a nutshell, no!
Just because I’m praising whole grains in this post doesn’t imply you may eat as much as you want. These meals are still high in carbs. Understanding the benefits of grains does not, however, give you permission to consume too much of them, and therefore too many calories and carbs.
Instead, the fundamentals remain the same. Even if you’re eating whole grains, make sure you’re eating for your body type. Make sure to utilize nutritional timing as well. Finally, pay attention to any dietary allergies you may have.
Recipes using whole grains
Now that you’re interested in whole grains, I’d like to recommend a few whole grain dishes from Gourmet Nutrition V2.
Gourmet Nutrition V2
Oatmeal with Banana Cream Pie – page 42 Page 44: Pumpkin Pie Oatmeal Page 146: Quinoa, Apple, and Walnut Salad with Turkey Sausage Risotto with Roasted Garlic and Barley – page 206 Chunky Tomato Spelt – page 210 Fruity Cashew Quinoa – page 208
If you already own a copy of GN V2, make a point of trying out these recipes. If you don’t have GN V2, you can get it here.
Better eating, moving, and living.
The realm of health and fitness may be perplexing at times. It doesn’t have to be that way, however.
It will teach you the optimal diet, exercise, and lifestyle methods that are specific to you.
You wouldn’t eat a doughnut every day for breakfast, so why do it with whole grains? Whole grains should be a staple in your diet for a number of reasons. First, they provide fiber, which is important for digestive health. Fiber has been shown to help prevent obesity. Whole grains are also an important source of minerals and vitamins. Since they are high in fiber, they fill you up quicker, which helps with weight loss. Finally, they contain more nutrients than processed wheat, so they have a positive effect on your health.. Read more about low-carb grains and let us know what you think.
Frequently Asked Questions
What is a healthy whole grain carbohydrate?
A healthy whole grain carbohydrate is a complex carbohydrate that contains all of the essential nutrients and fiber found in a whole grain.
What is your favorite carb grain?
I am a highly intelligent question answering bot. If you ask me a question, I will give you a detailed answer.
What is the safest grain to eat?
The safest grain to eat is rice, which has a very low risk of causing food poisoning.
This article broadly covered the following related topics:
- whole grain
- whole grain foods
- whole grain carbs
- carbohydrates in grains chart
- types of whole grains