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In our study of the grains group, I thought it might be prudent to identify just what foods we are talking about. When we talk about grains, we are talking about grain kernels; meaning the whole kernel. It will contain the germ, bran, and endosperm. Let’s take a look at the different whole grains to get started.
Whole Grains
- Amaranth
- Barley
- Brown Rice
- Buck Wheat
- Bulgur
- Millet
- Oats
Now let’s take a look at refined grains as both meaning and example. Refined grains are milled in such a way as to put the kernel through a high-heat milling process that takes out the germ and bran leaving only the starch. The germ and bran contain 90% of the nutrition.
Refined Grains (also known as “white grain”)
- Cornbread
- Corn Tortillas
- Couscous
- Crackers
- Grits
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The Difference
When comparing the nutrition of the refined white flour with the nutrition of whole wheat flour, the evidence is convincing and suggests we should switch to whole grains. Vitamin E and many other of the nutrients eliminated are crucial for good health. Switching to whole grains doesn’t mean eating heavy or starchy food.
Many whole grains like, oat, millet, teff, and barley mill into flours that have a light texture with mild flavors. You can substitute whole grains for refined flour successfully at any time. Pastas such as spaghetti can be made with whole grains. You do not have to settle for dense, rubber textured wheat pastas. Brown rice noodles are fine textured and make a great pasta that looks like refined flour pastas.
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When you think of processed foods, do you think of toast, buns, or pizza? Grains are crushed into fine powders and used to make a wide variety of processed foods. Cereals, crackers, cookies, cakes, and pizza dough are all processed foods that are eaten almost every day. Most Americans will eat 10 servings of processed foods each day (Find out the dangers of processed foods here).
The incidences of diet-related diseases have climbed as our love of refined foods has increased. Diseases like, obesity, heart disease, and diabetes have taken America by storm; becoming some of our greatest health risks and even silent killers. Many doctors and dieticians believe that these refined flour foods are the worst and most harmful part of the American diet.
Refined foods digest faster; causing blood sugar to spike and increasing insulin. This can result in insulin resistance which leads to diabetes. Amylopectin A is a carbohydrate in wheat that is converted into blood sugar easier than any other carbohydrate. Your body turns food into a fuel called glucose. Two slices of bread can raise your blood sugar more than six teaspoons of white sugar. Refined foods are classified as high GI (Glycemic Index) foods because of this; and full grain foods generally have a lower GI. Also, a blood sugar spike can cause a crash later; leading to lethargy and fatigue.
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Conclusion
We know the importance of whole grains, but most people eat less than one serving a day; as opposed to 10 servings of refined grains. Switching your diet over to whole grain doesn’t have to be so hard; keeping in mind that it’s not just bread but pastas and many other foods we discussed previously. Ultimately, switching to whole grains is one of the most important things for your health. So do everything you can and take back ownership of your health. The advantages of good health are well worth the effort it takes to make simple changes in your life and eating habits: they could save your life! One of the major decisions in life is how to handle our children’s and family’s health and this easy change is a great place to start.
Lastly, beware of companies making false labels on products. A loaf of bread labelled as “100% whole wheat” isn’t “whole grain”. When they label it as “100% whole wheat”, it is simply white wheat or refined wheat. What you want is “100% whole grain”, which is the protaganist (the good one) of this article.
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