GUIDE TO WHOLE GRAINS
Grains are an essential part of a healthy eating plan because carbohydrates provide fuel for the body. But not all grains are created equal. Whole grains (as opposed to refined grains) are considered good carbs because they contain important nutrients like fiber, which helps slow down digestion, stabilize blood-sugar levels, and ward off hunger and cravings. Studies show that eating whole grains instead of refined grains can help to lower total cholesterol, LDL (“bad”) cholesterol, and dangerously high triglyceride and insulin levels. Here’s more on this important nutrient.
Why Whole Grains?
What exactly does it mean when something is labeled whole grain? It means that the entire kernel of the grain, which is made up of the bran, germ, and endosperm, is left intact during processing. Each part of the grain has different health properties, including fiber, minerals, and antioxidants. Refined grains, on the other hand, like those found in white bread, white rice, white pasta, and certain snack foods, are highly processed, which means that the healthful bran and germ have been removed. While processing increases a product’s shelf life, it also makes the grain essentially devoid of fiber and other nutrients. Not only are refined grains less nutritious, they are digested more quickly. The result? Large swings in blood-sugar levels, cravings for more refined carbs, and constant hunger.
How to Introduce Whole Grains
If you're not used to eating whole grains, start slowly. Start with one serving daily and gradually build up to three or four servings per day. You can add one serving to your morning meal, which will help stabilize your blood sugar for the day. Try eating a high-fiber cereal, accompanied by some protein — such as an egg or some low-fat yogurt, for example. If cravings return, experiment with different whole grains (paying attention to the recommended serving size) until you find those that continue to help keep your cravings under control.
Choosing the Best
There are so many excellent whole-grain choices, how do you choose the healthiest? For starters, when buying whole-grain pastas, breads, and other products, be sure to check that the label says "100% whole wheat" or "whole grain." If the label uses words like "multigrain" or "100% wheat," there’s no guarantee that the product is truly whole grain. Also make sure that the product contains 3 g of sugar or less per serving and has no trans fats.
Here’s a list of the bread, cereal, grains, pasta, rice, and other grain products as well as a list of refined products to avoid:
Bread
Look for breads that contain 3 g or more of fiber per slice and no trans fat.
Varieties include:
Homemade breads made with whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye)
Multigrain bread
Oat and bran bread
Rye bread
Sprouted-grain bread
Whole-wheat bread
Bagels, whole grain — 1/2 small (1 oz.)
Pita — 1/2 pita (1 oz.). Most contain 2.5 g of fiber per half pita; varieties with 3 g of fiber are the best choices, such as stone-ground whole wheat.
Be sure to avoid:
Bagel, refined wheat flour
Bread, refined wheat flour and white bread
Rolls, white dinner
Cereal
Cold cereal (choose low-sugar with 5 g or more fiber per serving; serving sizes vary, so be sure to check labels to determine recommended amounts).
Hot cereal (choose whole-grain and slow-cooking varieties — not instant — with at least 3 g of fiber and no more than 2 g of sugar; serving sizes vary, so be sure to check labels to determine recommended amounts).
Be sure to avoid:
Cornflakes
Cream of wheat
Oatmeal, instant
Grains
Barley — 1/2 cup cooked
Buckwheat — 1/2 cup cooked
Couscous, whole-wheat or Israeli — 1/2 cup cooked
Farro — 1/2 cup cooked
Flour (soy, spelt, whole-wheat, whole-wheat pastry flour, white, whole wheat)
Quinoa — 1/2 cup cooked
Pasta
Soy pasta — 1/2 cup cooked (3 g or more fiber per 1/2 cup)
Whole-wheat pasta — 1/2 cup cooked (3 g or more fiber per 1/2 cup)
Be sure to avoid:
All pasta made with white flour
Rice
Basmati — 1/2 cup cooked
Brown, regular, converted, or parboiled — 1/2 cup cooked
Wild — 1/2 cup cooked
Be sure to avoid:
White
Jasmine
Sticky
Others
Crackers, whole-grain (3 g or more fiber per oz., no trans fats)
English muffin, whole-grain — 1 oz. or about 1/2 muffin (most contain 2.5 g fiber per half a muffin; varieties with 3 g of fiber are the best choice)
Muffins, bran — 1 small, homemade sugar-free (no raisins)
Phyllo dough and shells, whole-wheat — 2 sheets or 4 mini shells
Popcorn — 3 cups popped (air-popped; microwave, plain, no trans fats; stove-top, cooked with canola oil)
Rice noodles — 1/2 cup cooked
Soba noodles — 3/4 cup cooked
Tortillas, 100% whole grain, 1 small (3 g of fiber or more per ounce, no trans fats)
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