Choosing whole grains over enriched grains is much better for your health. To learn more about whole grains, enjoy this excerpt from my book, Healthy Dividends: Investments in Nutrition, Movement, and Healthy Habits that Pay Off.
Whole Grains
When it comes to grains, it’s important to choose whole grains. They will help you to live longer, can contribute to a better mood, and protect you against heart disease and cancer. An easy way to know that you’re eating the right kind of grains is to look for the word “whole” in the ingredient list, such as whole wheat, whole rye, and whole oats. If you see “enriched” on the ingredient list, run the other way!
Enriched flour means the bran and germ components (and most of the wonderful nutrients and fiber) were stripped away from the grain, and only some nutrients were added back. Companies strip away these elements to create a longer shelf life and a more pleasing texture for the processed foods that tend to tempt us most—cookies, crackers, pastry, cakes, bagels, rolls, white pasta, white rice—you get the idea.
Eat whole grains to get nutrients in their natural state, such as B vitamins, vitamin E, and iron. Here are some examples to shop for: old-fashioned or steel-cut oats, hulled (but not pearled) barley, brown rice, and breads, flours, or pastas that use the word “whole” in the ingredient list, such as whole wheat flour, whole wheat, whole rye, whole grain amaranth, whole grain spelt, whole grain corn meal, whole grain quinoa, etc. In Canada, when buying whole wheat, the label should also say whole grain, as food processors are allowed to remove some of the germ and bran and still call it whole wheat. However, they can’t do this if the label says whole grain. Also, be wary of the word multigrain. This is a confusing term, and the product may or may not be whole grain. Multi- just means many, and it simply may mean many enriched grains. Read the ingredient list to be sure.
How much grain you should eat every day depends on the individual. US guidelines recommend four servings if you eat 1200 calories per day, and the servings gradually increase as calories increase to 10 servings for those eating 3200 calories per day. When you’re looking to lose weight, going lighter than this may be helpful, especially as you get older.
However, completely giving up grains may affect your mood. A personal trainer friend of mine messaged me to tell me his girlfriend started practicing the Paleo (high protein/low carb) way of eating, and her mood had gone south! He asked for my advice. Can you guess what I told him? Add some carbs back. A serving of grain is typically
a third cup serving of rice/pasta, one half cup cooked cereal, like oatmeal, or one slice of bread or three quarters cup of dry cereal. I have found myself cutting my portion sizes to help me keep my weight down, particularly as I age. So, if you are looking to lose weight, if a typical serving of cereal is three quarters cup, you may want to opt for a half cup.