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Low carb messages are flooding our minds! Fast food establishments push low carb foods through TV advertisements. Supermarkets dedicate an entire page to low carb products. Should we be following this media message?
Kudos to Dr. Atkins for getting followers away from snack foods, fast foods and desserts containing large amounts of salt, white flour and sugar. But, he has also led people away from other high carbohydrate foods that are of great benefit to our bodies such as fruits, whole grains and some vegetables. These high carbohydrate wonder foods help to reduce your risk of heart disease, stroke, cancer, obesity, diverticulosis, hemorrhoids and constipation.
Carbohydrates are important nutrients that should be included in our diets whether from fruits, vegetables, whole grains or dairy. In addition to providing the preferred source of fuel for the body, the plant foods also supply fiber, necessary nutrients, and beneficial phytochemicals (plant chemicals) and antioxidants on which our bodies thrive.
To get the health benefits when choosing grain products, choose whole grain foods. Whole grains contain the entire kernel of grain. The outer bran layer is packed with fiber. The germ is rich in B vitamins, vitamin E, minerals, unsaturated fat, protein, phytochemicals and antioxidants. The endosperm, from which refined grains are made, contains starch and protein. The refining process strips off the germ and bran, removing the most beneficial parts of the kernel.
Familiar whole grains are brown rice, oatmeal, popcorn, wild rice, whole wheat flour, and whole rye flour. Whole grain products such as bread, cereal, crackers, tortillas and pasta are in abundance on supermarket shelves, but read labels to ensure you are choosing a whole grain. Look for "whole grain" or "100% whole grain" on the package. Read the ingredient list to identify a whole grain as the first ingredient. The most common whole grain ingredient is whole wheat flour.
Bread labels can be deceiving. Don't let manufactures lure you by labeling bread "wheat," "multigrain," "7-grain," "12-grain," or "stoned wheat." While some of these breads may contain the suggested 3 grams of fiber per slice, they aren't necessarily made of whole grains. Wheat bread is simply white bread with coloring added. Multigrain type breads contain more than one grain, but wheat flour is usually the first ingredient. Stoned wheat refers to a more coarsely ground wheat flour. Wheat flour is white flour, a refined grain.
Label reading can be overwhelming for some. To make shopping for whole grains easy, go to Whole Grain Listing, or call Southern Maine Agency on Aging Nutrition Program at 1-800-400-6325 to request a copy. This shopping guide lists whole grain products found in Maine supermarkets.
Don't forget to check out your favorite bakery for whole grain breads. This is where dense, whole grain German rye or pumpernickel rye bread MAY be found along side whole wheat breads. Just ask to ensure a whole grain is the first ingredient. Pumpernickel or rye breads found in the supermarket usually have wheat flour listed as the first ingredient.
Other whole grains include amaranth, whole or Scotch barley, bulgur or cracked wheat, buckwheat or kasha, whole grain cornmeal, kamut, millet, quinoa, spelt, teff, and triticale. Many of these grains can be found in cereals on supermarket shelves of the "health food" or "natural" section of the store. Or look for them in "natural" food stores. Try a hot or cold cereal containing these grains for a new whole grain taste.
To receive the health benefits of whole grains, eat at least 3 servings per day. It's as simple as oatmeal for breakfast and a sandwich with whole wheat bread for lunch. Why not consider making all of the grain products you eat whole grains?
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