Firstly I need to qualify this statement (being a lawyer and all) WHOLEGRAIN UNPROCESSED CARBS are not the devil. However when it comes to the white stuff you can say what you want about those bad boys.
Carbs have had a pretty bad rep recently, with the Atkins, Dukan and Paleo diet banishing carbs from many a dieters plate. But wholegrain carbs actually have huge health benefits and should play a fundamental part in every healthy blue bird’s diet. The majority of the nutrients are contained in the germ and outer covering of the grain. These are removed during the refining process, hence why white carbs have little nutritional benefit.
The Good, the Bad and the Absolutely Gorgeous
All very well, but what the hell are wholegrain carbs…
The Good – Literally ‘whole’ ‘grains’ such as brown rice, millett, quinoa, bulgar wheat (all bar bulgar wheat gluten free).
The Bad – white bread, bagels, pasta, crisps, white rice…these carbs are effectively sugar in disguise.
The Absolutely Gorgeous – VEGETABLES! Full of healthy carbs with lots of vitamins and minerals thrown in for good measure
So tell us the benefits
Fibre, fibre and more fibre….Fibre is the part of a grain or vegetable that our body cannot digest, but that is actually where the benefit lies. Fibre moves through the stomach and intestine, cleansing as it goes and, em well, keeps you regular. A high fibre diet has been linked to a reduction in risk of certain types of cancer, particularly stomach, bowel and colon cancer.
Slowly digested…Wholegrain carbs are complex carbs which means they are slowly released keeping you fuller for longer thereby helping you control your weight. It also has the effect of controlling blood sugar levels which can reduce your chances of diabetes by 35%.
Carbs reduce cravings… Ever tried to cut an entire food group out of your diet? Sugar cravings will take over your life, it is not pretty (thanks Mr Dukan)! Adding wholegrain carbs into your diet will prevent this and make you less likely to cave.
Super duper cheap… not a health benefit but a huge advantage none the less
A word of warning
Food labelling standards only require a product to contain 1% wholegrain to make the wholegrain claim. Also food manufacturers often colour their products with molasses (that is black treacle FYI) to trick consumers into thinking their products are brown and therefore whole grains. When reading labels look for ‘whole wheat flour’ rather than ‘wheat flour’ (which is actually just good old white flour).
How to eat
Wholegrains are super simple to prepare – just chuck in boiling water as you would rice.
An easy way to introduce them into your diet is to substitute white carbs for wholegrains, ie rice, bread, pastas. And if in doubt…..just eat more vegetables!!!!
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