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Grains really are the staff of life—2/3 of the world population would starve without them. Depending on the region, rice, wheat or corn are popular forms. Over the last century health enthusiasts have advocated a return to eating grainswhole, rejecting the modern refined form for lack of vital nutrients. (Whole grains are high in nutrients and low in calories; it’s the opposite for refined grains.) Society has generally ignored this guidance, preferring the sweetness of refined grains, though this is now changing.
In recent years advocates of the Atkins, or of the Paleo diet, have arguedagainstgrains. In addition, a small, but growing, fraction of the population do not tolerate gluten so must avoid certain grains (wheat, rye, barley, spelt, karmut, triticale, and sometimes oats). Celiac disease is a potentially fatal form of gluten intolerance.
TheDietary Guidelines for Americans2010recommends eating at least three services of whole grains daily. The Whole Grains Council notes these proven benefits of eating whole grains, vs. refined forms:
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In our home, we eat a variety of whole grains and avoid refined white flour (except for making sauce or the occasional cake). Here’s a summary of recent posts about grains:
Waking Up In The Bread Aisle: This popular aisle visit discussed the practice of “slotting fees,” then examined the bread for sale in a typical supermarket and found just 3 of 70 met the fiber health rule.
The previous posts addressed what we eat too much of: sugar and trans fats. This post is about what we eat too little of:whole grains. Let’s look at wheat. We eat more wheat than any other grain, about 140 pounds annually per the USDA. In the 1880s a new method—the roller mill—was introduced for processing wheat. What the roller mill did more efficiently than the old stone mills was to remove the most nutritious part: the germ and bran. Germ and bran are rich in fiber, vitamins, minerals, lignans, antioxidants, and other live-giving phytonutrients. Modern bleached flour, lacking these natural nutrients, is a nutritional tragedy—it keeps a long time on the shelf, but it won’t sustain health.
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For over a century nutritionists have decried the removal of natural nutrients from the nation’s flour and warned of dire consequences. At the start of WWII eight vitamins and minerals were suddenly added because of the poor health of inducted soldiers. There was no scientific evidence that a few synthetic supplements would replace the many nutrients removed; it was simply a wartime decision. My Dad was a true believer in whole grains; he made our breakfast, baked great bread, and taught us this couplet:
Scientists have found truth in this saying. Today there is a movement to salvage what was lost: the Department of Health in the 2005 Dietary Guidelines for Americans counseled returning to a diet of whole grains, asking for 3 servings daily. We can do better. Studies show that 80% of Americans consume less than one daily serving. Whole grains are protective of many chronic diseases, as shown in the following studies:
Here is a rule that will help in selecting healthy foods made from whole grains. At first I used it to select a healthy breakfast cereal, but it can be applied to any cereal product, including chips, crackers and bakery items:
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