Let’s Talk Grains!
I often feel bad for grains (i.e. bread, pasta, rice etc.) because they get such a bad rep. when really they provide such important benefits to our diet. Not to mention they are absolutely delicious!
Grains are often pinpointed as the reason for weight gain, health problems, obesity etc….etc…. However, there is so much more to it than that.
So, what's the difference between whole grains and refined grains anyways? Do whole grains really make THAT much of a difference?
The answer is...YES, yes they do!
Consuming refined grains is akin to consuming sugar - it is made up of carbohydrates that have been heavily processed and broken down. Therefore, making it extremely easy for your body to take those small carbohydrates (or "sugars") and release them straight into the bloodstream. The way your body digests refined grains is similar to consuming something like candy, ice cream or another dessert.
In contrast, whole grains are full of fiber, healthy fats, vitamins and minerals. The high fiber content and the addition of healthy fat means your body takes longer to digest whole grains. This means your blood isn't pounded with small carbohydrates (or "sugars") all at once like it is with refined grains. Your body takes its time digesting whole grains, slowly releasing the carbohydrates into the bloodstream leaving you satisfied longer.
Here are the benefits of consuming whole grains neatly summed up:
Now you may be asking, so what is my recommendation? How many whole grains should I be consuming compared to refined grains?
In a perfect world, we would all eat 100% whole grains all the time. But, we don't live in a perfect world. We are all human- which means we enjoy things like refined grains because of their taste and I want to make it clear that that is OKAY.
That being said - I recommend trying to make at least half of your daily grains whole grains.
Want to learn more? Get inspired by the science behind this recommendation at these links!
https://www.todaysdietitian.com/newarchives/050113p44.shtml
https://www.choosemyplate.gov/eathealthy/grains/grains-nutrients-health
https://wholegrainscouncil.org/whole-grains-101/health-studies
Happy eating!
✨April✨
Medical Disclaimer: The contents of this site are opinions of April Vetrano MS, RDN unless otherwise stated. The information on this site, products, and content presented are not intended to diagnose, treat, or prevent any type of disease and are not intended as personalized medical advice. Any decision you make regarding your health and medical treatments should be made with a qualified health provider.