Go With (Whole) Grains

Go With (Whole) Grains

One of the things I hear is that people think that grains are wholly unnecessary in the diet. Lots of things are entirely unnecessary, like wine, potato chips, and caramel. That doesn’t mean that we throw them out entirely unless you are a heretic.  

The big difference between the grains and the wine, potato chips, and caramel is their nutrients. Grains, especially whole grains, have a LOT of nutrients and not just “carbs.”

Grains are a staple of many traditional diets worldwide, even in countries with low rates of overweight and obesity. So, the argument that grains cause weight gain or contribute to obesity is over-simplifying an issue.

What are grains? 

The general definition of grains is that they are the seeds of various grasses used for food. I won’t go into the whole botany class of the classification of grains, but the big picture: grains are plant-based foods that humans and other animals consume.

The list of grains is extensive and far more than what people traditionally equate as “wheat.” Wheat is a grain. But it seems that most people think that is the one of the only grains in this group. And rice.

However, grains like amaranth, buckwheat, farrow, oats, quinoa, sorghum, and wild rice are also in the grain group. There are other grains, but I listed ones that may be more familiar to many people.

Whole Grain vs. Refined Grain

To be considered “whole grain,” it must include the bran, germ, and endosperm. So, when we buy many grains on their own, not as flour or in baked goods, it is likely in the form of whole grain.

A refined grain is missing one or more of those three items – like the bran and the germ. Some of the more common “refined” versions are white rice and wheat flour.

Because refining grains strips some nutrients, when refining became mainstream, there soon became widespread deficiency disease related to not getting enough specific B vitamins (including thiamin and niacin). So, in the 1940s, enrichment of grains was mandated in the U.S. Nutrients lost during the process of refining were added back in.

If you think like me, that seems like three steps to get to the same place, and you would be right. Whole grains have the nutrients. So why take the nutrients out only to add them back in? I have my theories, but I will leave that for now.

What about gluten? 

As much as people will equate gluten to all grains, this is incorrect. Gluten is in wheat, barley, rye, and anything made with these grains, including beer. Gluten is a protein that can cause digestive issues in people, especially those with the autoimmune disease celiac.

None of the other grains naturally have gluten. However, if oats or other grains are grown near wheat, barley, and rye, there could potentially be “contamination.” But there are plenty of grains to choose from, and many do not have this issue. So, you can also find plenty of sources of oats without potential contamination.

Nutrients in Whole Grains

Whole grains have a whole slew of vitamins and minerals, including several B vitamins (there are 8 of them, and grains have at least 5), potassium, magnesium, and iron.

They are often a source of fiber that helps with overall health, and they are a source of plant protein that contributes to overall protein intake in the diet. (Most people only think of animal sources of protein, but it all adds up.)

Grains Contribution of Weigh Gain

People want to make grains patsy for weight issues when this is not the case. No single food is a cause of weight gain. It just is not. If people consume calories in excess without balancing it with activity, then weight gain will occur. For example, weight gain will happen when people over-consume soda, nuts or have 4 cups of pasta as part of a meal and add some garlic bread. It wasn’t the pasta and bread that was the issue, but the AMOUNT of pasta and bread consumed.

When people tell me that they eliminate grains from their diet because they lead to weight gain, I am positive this isn’t the only thing that caused it.

Once they cut it out, they lost weight! Of course, they did. When people cut out an entire food group and automatically eat less overall, this will lead to fewer calories and weight changes. To oversimplify that it was this one food group that was the culprit is not accurate.

And note, when people give up alcohol after consuming it regularly and in excess – weight loss happens then too.

Time-Consuming?

While some may see cooking grains time consuming, that doesn’t have to be the case. For example, buying pre-cooked rice will take 1-2 minutes to reheat. Likewise, oats can be cooked in about 2 ½ minutes in the microwave and not the instant kind either.

If a grain takes some time to cook, such as quinoa or bulgur, cook a larger batch, cool, and freeze for later reheating.

While you may want to explore more whole grain options at your grocery store, choose one or two to try out.

Need recipes and ideas? Check out Oldways for a complete selection of recipes from many cultures around the world.

September is Whole Grains Month