Everyone is different—there’s no one-size-fits-all approach. If your current way of eating is working for you,—congratulations! But if you’re struggling with the famous saying “everything in moderation,” I have good news for you.
Eat Delicious, Healthy Grains for Vitality and Wellness
All grains are carbohydrates and ALL carbohydrates are sugar. Eating sugar makes you crave more sugar due to 3 major reasons:
- “A feel-good sensation” on the brain based on the release of Dopamine.
- Blood sugar levels spikes and crashes.
- Hormone insulin response.
That is why it’s important to choose the right grains. They are rich in fiber and are packed with essential nutrients for energy and brain function. They leave you satisfied and energized, while some less desirable choices increase cravings and lead to overeating.
Another reason for eating grains is supported by expert consensus and scientific research indicating that one of the healthiest eating plans in the world is the Mediterranean Diet. A healthy diet is defined as one that is nutrient-dense and sustainable for long-term health—and I would add that it is also delicious.
The table below shows a comparison of carbohydrate contents of different diets. The percentages in the table include fruits and vegetables, along with grains, legumes, and other carb sources in each diet. The Mediterranean Diet focuses on whole grains, fruits, vegetables, legumes (these 4 are carbohydrates), nuts, seeds, olive oil (healthy fats), and lean proteins (fish, poultry, and moderate dairy).
Let’s Talk About Grains
We have all heard the expression “Choose whole grains,” and I will explain in simple terms how to identify them to fully enjoy their nutritional benefits. Not all grains are created equally. The way grains are processed can significantly impact their nutritional value. Whole grains retain all parts of the grain seed, making them the most nutritious and providing essential fiber, vitamins, and minerals.
Understanding 3-Key Components. Anatomy of the Grain.
- The Bran is the outer layer of the grain, rich in fiber, antioxidants, and B vitamins.
- The Germ is the nutrient-dense core of the grain, the powerhouse of healthy fats, protein, and essential vitamins and minerals.
- The Endosperm is the largest portion of the grain and is mostly carbohydrates. It provides energy but lacks fiber and nutrients.
A single whole grain is loaded with nutrients that can help you feel satisfied.
What Are My Options?
The best: You can’t go wrong choosing Sprouted Grains
Sprouted grains are whole grains that have been soaked and allowed to germinate before being used for food, making them more nutritious. They are easy to find in the market and easier to use.
Why Choose Sprouted Grains?
- Have not been sprayed with chemicals, pesticides, or herbicides commonly used during growth and harvesting. Notice that oats are one of the most heavily sprayed grains.
- Easier digestion. Great for allergies and food sensitivities.
- Better nutrient absorption. We are what we eat. After you eat your body takes nutrients from the food you eat, which goes into your intestines, and your bloodstream. From there it travels to different parts of your body to be used for energy, growth, and repair.
- More vitamins and minerals
- Lower glycemic index. Sprouting raises blood sugar slowly instead of a quick spike and drop.
- More fiber and protein.
- Better taste and texture.
Best Sprouted Grains to Try:
- Sprouted Quinoa. Generally less sprayed than other grains.
- Sprouted Wheat. Aldi’s sprouted bread is delicious!
- Sprouted Farro. Nutty taste! I cook mine in the rice maker
- Sprouted Oats. Softer, creamy texture
Excellent: Whole grains that are minimally processed.
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- Black Rice. Often called Forbidden Rice
- Quinoa
- Millet
- Oats. Use Steel-Cut, Rolled, or Sprouted
- Farro. I started to introduce this one to my diet. It has a delicious nutty flavor.
- Wild Rice
- Buckwheat
- Rye. Use Whole Grain or Dark Rye Bread
Acceptable: Enriched grains with added nutrients.
Enriched grains are refined grains that have had some lost nutrients artificially added back. Examples include white flour, pasta, white rice, and breakfast cereals. In the United States, enriched grains (such as white flour, white rice, and many processed grain products) must have certain B vitamins and iron added back to comply with FDA regulations. This is because refining grains removes the bran and germ, stripping away key nutrients. Some products may also be fortified with calcium and vitamin D, but these are not always required.
Most time these “enriched foods” are man-lab produced. They lack fiber and other vitamins and minerals A question I get all the time: Why Are the Bran and Germ Removed in Processed-Refined Grains?
- Longer shelf life. The germ contains natural oils that can turn rancid over time. Removing it prevents spoilage.
- Refined grains cook faster and have a smoother texture.
- Taste Preference. While nutritional value decreases, artificial ingredients increase the taste.
The bottom line is that removing the bran and germ a.k.a. “refined grains” makes grains easier to mass-produce.
Less Acceptable: Refined grains Stripped of Most Nutrition.
Refined grains are processed to remove the bran and germ, leaving primarily the starchy endosperm. This is similar to enriched grain without adding back the nutrients.
Key Takeaway
By incorporating whole grains into your diet, you avoid food deprivation and can enjoy better energy, digestion, and well-being while reducing cravings. Choose whole grains and fuel your vitality!
Carbohydrates are a broad and complex topic, and there’s always more to explore! If you have any questions or comments, feel free to email me at maritzaacevedo111@gmail.com.
Yours in Wellness!
Maritza Acevedo
Bachelor of Science, Alternative Medicine
ACE Health Coach Training
ACE Certified Nutrition Specialist
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Sources
• Whole Grains & Nutritional Value
Harvard T.H. Chan School of Public Health. (n.d.). Whole Grains. Retrieved from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
• Enriched Grains & FDA Guidelines
U.S. Food and Drug Administration. (n.d.). Enriched Grain Products. Retrieved from https://www.fda.gov/food/food-labeling-nutrition/enriched-grain-products
• Mediterranean Diet Benefits (Scientific Study)
Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2013). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. New England Journal of Medicine, 368(14), 1279–1290. https://doi.org/10.1056/NEJMoa1200303
• Mediterranean Diet (American Heart Association)
American Heart Association. (n.d.). The Mediterranean Diet. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
• Nutritional Composition Data
USDA National Nutrient Database. (n.d.). Retrieved from https://ndb.nal.usda.gov/
• Whole & Sprouted Grains
Whole Grains Council. (n.d.). What Are Whole Grains? Retrieved from https://wholegrainscouncil.org/whole-grains-101/what-are-whole-grains/
Whole Grains Council. (n.d.). Sprouted Grains. Retrieved from https://wholegrainscouncil.org/whole-grains-101/sprouted-grains/
• Carbohydrates, Sugar, and Brain Effects
Mayo Clinic. (n.d.). Carbohydrates: How carbs fit into a healthy diet. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrates/art-20045705
• Whole vs. Refined Grains
Academy of Nutrition and Dietetics. (n.d.). Whole Grains vs. Refined Grains. Retrieved from https://www.eatright.org/health/wellness/nutrition/whole-or-refined-grains
• Dietary Guidelines & Balanced Diets
U.S. Department of Agriculture. (n.d.). Dietary Guidelines for Americans. Retrieved from https://www.dietaryguidelines.gov/
• Glyphosate Residues in Grains
Environmental Working Group. (2014). Glyphosate Residues in Food: What You Need to Know. Retrieved from https://www.ewg.org/glyphosate/
