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What is the scoop on whole grains and what foods should I eat? – Koula
Koula writes in wanting to know what the story is about whole grains. I think many of us know that we should include them in our meal plans but aren’t always sure what foods are the best sources of whole grains and how to decipher the good, the bad and the not-so-tasty!
You always hear us (dietitians) talking about eating more fiber through unrefined grains. But what does that mean and why? An unrefined grain (we are talking whole grains here) contains three layers: the germ, the endosperm and the bran (getting a bit technical here but you’ll see why). Refined (white) grains have lost two of the layers (bran and germ) during the refining process – hence removing much of the fiber and many other vitamins and minerals.
Why does fiber matter? Fiber-rich foods digest more slowly and usually have a lower glycemic index; they fill you up more and may help you to eat less in general – besides being good for your heart and intestinal system!
So what should you look for? Products that contain 100% whole wheat, whole grain, cracked or crushed wheat (key is to look for the word ‘whole’). Also, make sure to limit white flour and multi-grain (not necessarily whole wheat).
Some items to eat:
- Cereals made with whole wheat/bran
- Rolled oats
- Brown rice
- Whole wheat pasta
Also look for items containing the following:
- Whole-wheat flour
- Whole-grain barley
- Cracked or crushed wheat
Try this: Look at the labels. Compare some of your whole grain products to a refined food like white bread. Note the ingredients and the fiber difference.
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