This week I will be looking at what exactly is a whole grain, the difference between whole grains and refined grains and the value of them in our diet. According to the Mayo Clinic, they are linked to lower risks of diabetes, heart disease and certain types of cancer. I will also look at how they can help us to improve our blood sugar levels and the different ways that you can increase your intake of whole grains, without feeling like a horse!
With so many different diets out there, I find that grains often get a bad review. However, they play an important role in improving and maintaining our health.
Whole grains are made up of three part, the bran – which contains antioxidants, B vitamins and fiber; the germ – which contains some proteins, minerals and healthy fats; and finally the endosperm – provides energy to the grain so that it can sprout up, it is also the largest part of the grain. The process of refining grains, removes those first two layers are removed leaving us with just the endosperm. That means that by consuming refined grains we are reducing our intake of fiber, antioxidants, B vitamins and healthy fats. When we eat refined grains, our body produces large amounts of insulin to deal with the quick release of sugars from the refined grains. Often, people will feel hungry quite soon after having eaten refined grains, which results in those sugar cravings, I often hear my clients mention.
Whole grains are just that, ‘whole’. They are generally are food such as brown rice, barley, quinoa, buckwheat and bulgur wheat or they can be ground and added to pancake or waffles mixes. The fiber in whole grains is not only full of antioxidants, but it helps to keep us feeling fuller for longer, it also plays an important role in maintaining our blood sugar levels. When we eat whole wheat grains, the body must work harder and longer to release those sugars from the whole grain. Therefore, this results in providing our bodies with longer lasting sugars, which help to reduce sugar cravings.
Click here for my Tumeric Chicken Nugget recipe — a family favourite!
Send your nutrition questions to susan@susanalsembach.com