Upgrade Your Starches
Whole Grain vs Refined Grain
A whole grain is the kernel of a plant in its natural state. It has three layers:
The bran: the outer layer that’s rich in fiber and B vitamins
The germ: small nutrient-rich core with fats, vitamin E, and antioxidants
The endosperm: almost completely made of starch
A refined grain (also called an “enriched” or “white” grain) has been processed:
This removes about 25% of the grain’s protein and most of its fiber and nutrients.
This leaves only the starchy middle (which turns to sugar)
Why Should I Choose Whole Grains?
Blood Sugar Balance
The combination of fiber, protein, and fat in a whole grain helps release starch slowly into
your system. This keeps our blood sugar pretty steady.
On the flip side, a refined grain is almost completely starch so it turns to sugar quite rapidly.
This causes a spike in blood sugar.
This rapid spike and subsequent rapid fall creates a “blood sugar rollercoaster”, which can lead to more fat storage, cravings, moodiness, and sleepiness. Over time it can eventually cause obesity and diabetes. Getting off this rollercoaster is hands down one of the very best things you can do for your health and your waistline.
Blood Sugar Roller Coaster
Heart Health
The nutrients found in whole grains improve heart health by lowering blood pressure and cholesterol, regulating the heart muscle, and carrying oxygen throughout the body.
Weight Loss
Whole grains can help you lose weight. The fiber in whole grains makes you feel fuller faster and stay full longer. Whole grains also keep your blood sugar more stable, which helps prevent extra fat storage.
How Do I Choose Whole Grains?
Whole Grains: Whole wheat flour, brown rice, wild rice, oatmeal, corn, whole cornmeal, quinoa, rye, farro, barley, millet, ancient grains
Refined/Enriched Grains: White flour, white rice, cream of wheat
Refined grains are most commonly found in snack foods, crackers, white breads, bakery items, pastas, and other boxed products.
Identify Packaging Terms
When looking at packaged foods, the key word is WHOLE, whether it says “whole grain” or “whole wheat.”
Caveat: some products use other forms of whole grains such as brown rice, quinoa, or corn. Even if you don’t see the word whole, remember that these naturally are whole grains.
You may also see this whole grain stamp on newer products. The Whole Grain Council has begun using this symbol to make it easier for consumers to recognize whole grain products.
Refined grains are often called “enriched” in the
ingredients list. That is the red flag you want to
be aware of!
Why enriched? Calling them “white” or “refined”
isn’t very appealing to consumers. Enriched makes them sound healthier. In reality, they’ve stripped away the natural vitamins and replaced a fraction of them with synthetic vitamins. The final product is nothing like the real thing.
Marketing Tricks to Be Aware Of
“Multigrain”: This means the product contains multiple types of grains, but doesn’t state if they’re whole or refined. You have to read the ingredients list to see what’s going on.
“Wheat”: This is good right? Not so fast. Without the word “whole” there we don’t know what kind of wheat it is. Read the ingredients or look for the stamp.
Brown color: Not all brown products are whole grain. Companies will often add a brown coloring agent to appear healthier.
How and why to choose whole grains