Do I have to ditch carbs to stay healthy?
SHORT ANSWER: NO. There are actually a variety of benefits to including whole grains into your diet, the important thing to watch out for is the refined grains. A fellow Aramark Dietitian says it best, “Reducing the amount of refined grains you eat from foods like regular white bread, plain rolls and other baked goods is something most of us should do for better health."
The USDA’s Dietary Guidelines for Americans actually recommends eating grains daily, and making at least half of them whole grains.
The variety of benefits offered from whole grains include fiber (to help you stay full) , plant-based protein (to provide energy) , and other vitamins and minerals your body needs to stay healthy, reduce the risk of several chronic diseases, and help you feel better and have more energy.
What differentiates a whole grain versus a refined grain?
All grains start off whole. However, when they’re milled into their refined form the nutritious bran (the outer layer with its fiber, B-vitamins and minerals) and the
Whole grains on the other hand include every nutritious part of the grain. And this is true for all grains, not just wheat. Everything from wheat, corn, rice, oats, barley, quinoa, farro, sorghum, spelt, and rye start as whole grains and that’s the best way to eat them.
Why does eating a whole grain make such a big difference in the way you feel?
When you eat whole grains, they are digested more slowly. The fiber in the whole grain literally slows down the digestion process. This means that you feel satisfied longer, in part because it helps avoid the kind of blood sugar spikes you can get when eating refined grains, which are digested more quickly.When you eat whole grains, they are digested more slowly. The fiber in the whole grain literally slows down the digestion process. This means that you feel satisfied longer, in part because it helps avoid the kind of
Ingredient lists are going to be very important to review when determining whole grains vs. refined grains. The chart to the right will help you decipher what to look for.
So in conclusion, for a variety of reasons, replacing refined grains with whole and minimally processed grains in your diet is a healthy step in the right direction. And good news, you do not have to cut carbs out of your diet to stay healthy, you just need to make sure you’re choosing the right ones!
Recipe of the Month: Corn and Quinoa Salad
Protein-rich quinoa is tossed with corn, cabbage, peppers, and scallions then drizzled with a kicky ancho-lime dressing. Serve this recipe as a side dish, or add it to your favorite lettuce greens or spring mix for an entree.
Ingredients:
Instructions:
For more healthy eating tips, contact the Thorek Memorial Hospital Food & Nutrition Department.