Grains...Friend or Foe?
Let’s first talk about the simple truth about grains… grains are an important source of nutrients like fiber, B vitamins, and minerals like magnesium, iron, and selenium. But now you’re going to laugh when I say but grains aren’t necessarily good for you. When I say this I mean certain types of grains which we will talk about later specifically refined grains. For now let’s talk positive and talk about what are the good grains out there!
Good Grains
When thinking about your diet and it including grains you should think about what kind of grains you are going to fill a portion of your plate up with. You want the grains that have nutritional value and good health benefits like aiding in digestion, helping lower cholesterol and blood pressure, and helping with weight loss. These healthier grains include grains that fall under the “Ancient or Heritage grain” category which are grains like quinoa, amaranth, barley, teff, millet, and sorghum.
The reasons why these are considered “good grains” is because they are grains that are not genetically modified or are unaltered in the planting and growing process. These grains are not only high in minerals and vitamins, they are rich in omega-3's which is a healthy type of fat we want in our diets.
The real question it comes down to… does “good grains” mean that they are what should only be in your diet? NO. We love to say the phrase “moderation is key,” this fits this topic… we don’t want to fill our diet with all grains because there are other foods that are rich in vitamins and necessary fats and minerals. This includes good fats like lean meats and fish as well as leafy green vegetables.
The reason behind the satisfaction of grains is that they expand once they hit the stomach which then gives you a feeling of fullness even though the body has not reached its adequate nutrient load so it is very important to have moderation with grains so you are able to optimally receive nutrients.
Now For the Negative, Not So Good Grains
We already know in life that if there is a classification of “good” there is also a classification of “bad” which leads us to talk about the grains that are not necessarily terrible for you but they just aren’t bursting with nutritional value. The most common ones to try and avoid are corn, rice, and wheat. You might think well those are all my favorite foods and that is because most processed foods are filled with these grains that add no nutritional value. The main thing we see today is that people who primarily eat these grains have issues with vitamin B12 deficiencies.
Bottom Line
Check the labels of the foods you like to eat that include grains. You want to see foods that have labels with organic, meaning that the grains aren’t processed or are genetically modified. If you are wanting to avoid grains completely, stick to grass-fed beef, organic fruits and veggies, and healthy oils like coconut, avocado, and olive. Stay away from processed foods in packages! One easy tip is to scan the outside isles of the grocery store and stay away from the inner isles filled with packaged foods.
Author
Dr. Kayla McVay