You may think a carbohydrate is a carbohydrate is a carbohydrate -- after all, breads, rices, pastas, cereals, all seem pretty much alike. But the truth is that not all carbs are created equal, at least not from a nutritional standpoint.
The processed carbs that Americans so love -- white bread, white rice, cookies, and soft drinks - have led to carbohydrates' being blamed for everything from our expanding waistlines to heart disease to the epidemic of type II diabetes. And there's no doubt that over-consumption of simple sugars and refined-flour products has contributed to the problems of obesity and type II diabetes in our country.
But there's another type, far more nutritious, type of carbohydrate -- one that now accounts for only about 5% of our total carb consumption. Whole grains are less processed and maintain more healthful properties than their more refined counterparts.
Whole grains contain the germ (as in wheat germ) and the bran portions of the grain, along with all the antioxidants, vitamins and minerals. Whole grains are high in fiber, virtually fat-free, and are more slowly digested and absorbed than refined carbohydrates.
The Surgeon General recommends that everyone get three servings per day of whole-grain carbohydrates. Yet the sad reality is that most of us only get about a half serving per day. It's estimated that only 10% of the population consumes even one complete serving a day of whole grains.
Food products that are at least half whole grain and have 3 grams of fat or less per serving are entitled to carry this statement on their labels: "Diets rich in whole-grain foods and other plant foods low in total fat, saturated fat and cholesterol may help reduce the risk of heart disease and certain cancers." The hope is that this information will encourage consumers to purchase more whole grains.
Weight loss and longevity
Whole grains are absorbed more slowly by the body and, because of their bulk, tend to be more satisfying and keep hunger at bay. That may be why people who regularly eat more whole grains tend to weigh less than others whose diets are made up of more refined carbohydrates.
A study from Brigham and Women's Hospital in Boston found that people who ate nine servings a week of whole grains weighed 5-8 pounds less that those who ate less than two whole-grain servings per week.
In an ongoing study out of the University of Minnesota's School of Public Health, researchers found that women who ate at least one serving a day of whole grain -- usually bread or cereal for breakfast -- were healthier and lived longer.
Not All Carbs Are Created Equal
To get more whole grain into your diet; you need to become a label reader. It's easy to be fooled by a product's color, and the only way to be sure you're getting a whole grain instead of brown food coloring is to check the label.
For example, if you're looking for a whole-wheat product, the first ingredient listed on the label should be whole wheat. Then, check the amount of fiber on the nutrition fact panel. Choose breads with at least 3 grams of fiber per slice, and cereals with 5 grams or more per serving.
Bran cereals are usually the highest in fiber, but there are several others that also contribute significant amounts of fiber to the diet.
Other whole-grain carbohydrates include brown and wild rice, barley, bulgur or cracked wheat, whole-wheat pasta, buckwheat, whole kernel corn, and popcorn.
Putting it all together
The health care team at the WebMD Weight Loss Clinic program encourages all our users to include as much whole-grain food into their eating plans as possible. Whole grains do wonders to keep you satisfied while contributing healthy phytochemicals into your diet.
Try some new whole grain recipes today or send our recipe doctor, Elaine Magee, RD, your favorite recipes to make over with more whole grains. Soon, you will discover how delicious and satisfying it is to get your grains the whole-grain way.