Reconsidering Grains In Your Diet
Grains have been an important part of a healthy diet for centuries, providing a major source of energy, sustenance, and nutrients. Grains include wheat, rice, oats, barley, corn, rye, millet, quinoa, sorghum, buckwheat, amaranth, farro, and spelt. However, with the increase in refined grains in our food, the hybridization that has occurred to many of the grains, and the increased use in pesticides in the last 60 years, there is a need to reconsider our grain consumption, especially in the context of weight management and overall health.
When it comes to grains, the choices we make can significantly impact our health. Selecting the right grains can make a world of difference. While refined grains offer less fiber and therefore more blood sugar spikes, whole grains are full of fiber, which help promote a sense of fullness, aid in digestion, and help regulate blood sugar levels. Refined grains like white rice that have been stripped of the bran and germ layers have lost their vitamins and minerals in the milling process while whole grains are rich in essential vitamins and minerals, including B vitamins, iron, magnesium, and zinc. In addition to all of that, the bran and germ layers of whole grains are packed with antioxidants, which combat free radicals and reduce the risk of chronic diseases. Lastly when choosing grains, choose organic to limit your exposure to glyphosate and other pesticides that are potential or likely carcinogens (meaning cancer causing).
It's not just about choosing better grains; it's also about eating fewer of them, especially if weight loss is your goal. Reducing grain intake can lead to a caloric deficit, which is an aspect of weight loss but more importantly, eating fewer grains can help stabilize blood sugar levels and therefore reduce the risk of insulin resistance and the inflammation associated with chronic diseases. Several studies have shown that milling grains (even whole grains) into flour can change their starch structure, thereby affecting blood glucose and insulin. Therefore, limit intake of flour to sparse use and when using flour for cooking or baking, opt for ancient grains like Einkorn wheat. Ancient grains are less hybridized, easier to digest, and offer a lower gluten content. Limiting grains also encourages us to diversify our meals, leading to increased consumption of other nutrient-dense foods like vegetables, fruits, proteins, and healthy fats.
While grains remain a valuable part of our diet, we have the power to make more informed choices and control our grain consumption. By opting for whole, organic grains and reducing their quantity and the amount of flour we consume, we can foster weight loss and enhance well-being. The journey to better health is not about eliminating grains for most people but about embracing them with more consideration and recognizing the pivotal role they play in our daily nutrition. To learn more about how to transform your health follow along on Instagram or subscribe with your e-mail on the website (thehealthandwellnessnp.com) to receive weekly blog posts and new information and updates from The Health and Wellness NP. Together, let’s upgrade your health!