Are whole grains really healthy? Are whole grains bad for you? Are whole grains good for you? I get so, so many questions on whether you should include whole grains in your diet. So, I’m weighing in with my top nutrition advice, plus I’m sharing some of my favorite healthy whole grain recipes.
Whole grain foods, such as oats, wheat, and quinoa, have been at the cornerstone of traditional, Indigenous human diets around the planet since the beginning of human history. These wild grains were collected and later cultivated, providing essential nutrients to our diets. So, we’ve come full circle today in our unreasonable fear of consuming grains.
One aspect of this conundrum is the avoidance of “carbs” due to the assumption that this important food group increases weight gain and health problems. Indeed, many fad diets, such as low-carb, keto, carnivore, and paleo, portray carbs as unhealthy. Grains are a source of carbs. To set the record straight on carbs, I like to remind people that carbs are the body’s preferred source of fuel. This source of energy burns more “cleanly”, releasing fewer byproducts of metabolism. In addition, there is a huge range of carbohydrate sources with two many categories: 1) highly processed or refined carbohydrates that are stripped of some nutrients, require little digestion and result in rapid blood glucose response (think sugar sodas, cookies, and white bread), and 2) minimally processed or unrefined carbohydrates (sometimes called “complex”), which are nutrient-rich and more slowly broken down by the body and absorbed into the bloodstream (i.e., whole intact grains, pulses, a whole pear). Whole grains fit firmly into that second category–in particular intact grains, such as steel cut oats, brown rice, and farro. Hundreds of studies have documented numerous health benefits from whole grain consumption, including reduced risks of numerous chronic diseases and obesity. Learn more about whole grain health benefits here.
Another reason many people needlessly avoid whole grains is due to gluten–the protein contained in wheat-related grains. Indeed, if you are diagnosed with celiac disease or a gluten or wheat sensitivity, it may be medically necessary for you to avoid gluten found in some whole grains. But it’s not inherently healthier for you to avoid gluten without medical necessity. In fact, many studies have found that those who eliminate gluten from their diets have less nutritious, healthful dietary patterns.
In reality, if you eliminate whole grains from your diet you are essentially limiting your intake of essential nutrients your body needs for proper functioning. By including whole grains, such as whole wheat, amaranth, sorghum, and buckwheat, in your daily meals, you can boost your intake of fiber, protein, healthy fats, minerals, and B vitamins. There are so many whole grains available, offering so much delicious taste and texture to your plates! So, I’m happy to answer your top questions on whole grains so that you can feel great about including these healthy plant foods in your diet.
Question: Grains have gotten a bad rap throughout the years, especially from the paleo and low-carb folks who often claim that modern wheat in particular is different from wheat in the past and drives chronic conditions like diabetes and heart disease. What do you say to that?
Sharon’s Answer: While it is true that today’s modern wheat might be higher in gluten compared to ancient varieties, there is absolutely no evidence that whole wheat is linked to any health risks. In fact, whole grains, including whole wheat, are linked with multiple health benefits, including lower risks of heart disease, obesity, diabetes, and cancer. Now, refined grains are associated with higher risks of chronic diseases. You can’t lump refined grains and whole grains together into one basket! It’s not about a “low-carb” but a “healthy carb” diets. It’s the quality that really counts.
Question: There’s criticism that grains can lead to increased weight. True or false?
Sharon’s Answer: Whole grains are linked with a lower risk of obesity—in particular, intact grains due to more chewing involved in the process of eating these foods. These whole grain foods have a higher satiety value, meaning you feel fuller for longer. They are actually moderate in calories and contain a rich variety of nutrients, including protein. Refined grains—for example, those foods made from white, refined flour—are another story. They lack the fiber and satiety value, and are quickly absorbed during digestion. These foods are linked with higher risk of obesity.
Question: So would you agree that people who aren’t eating grains are actually doing their body a disservice? Why or why not?
Sharon’s Answer: Yes, I would, because whole grains are a unique category of foods with unique nutrients, in particular special types of fiber important for digestive health and to feed the gut microbiome, which we know is increasingly linked to optimal health. If you omit these foods in your diet, you omit their important nutrients. In addition, these are highly sustainable foods for the planet, as they have lower environmental impacts. That means you can eat them to help avoid the less sustainable foods (i.e., beef and dairy products).
Question: Are “grains” healthy or do I need to qualify that by using “whole grains?” What’s the difference between grains and whole grains
Sharon’s Answer: Whole grains are healthful—for sure. Refined grains should be limited in the diet. Refined grains have the outer bran and inner germ stripped away, leaving the starchy endosperm left, which is why they don’t contain as much fiber or other nutrients. It’s much better to eat the whole kernel—and better yet to eat them intact, such as wheat berries, steel cut oats, brown rice, farro, and quinoa, rather than in their flour form. It’s ok to enjoy whole grain bread and pasta, however, also try to enjoy many of your grain servings in their whole form.
Question: So why is eating refined grains not a good thing for your health?
Sharon’s Answer: These foods lack the fiber, and they are processed down to a very small size in flour particles, so their carbohydrates are rapidly absorbed into the bloodstream, producing a sharp increase in blood glucose levels, and then a sharp decline. In addition, they don’t provide as much satiety, and they tend to be higher in calories, so you get more calories without the sense of fullness. They are linked with weight gain and cardiovascular disease risk. Plus you are missing out on an opportunity to fuel your body with the nutrients it needs for optimal health.
Question: On the flip side, what would you say are the top benefits of eating whole grains?
Sharon’s Answer: The fiber intake is fabulous, and these are the types of fibers that are linked with cardiovascular and digestive health. They are sustainable food choices—they require less inputs to grow. They have a rich variety of nutrients, such as plant protein, fiber, vitamins, minerals, and phytochemicals. Bonus: They are delicious—they are chewy, nutty, filling, and tasty in so many recipes.
Question: And what are the nutrients in whole grains that lend these benefits to people? Is it truly the fiber content of grains or is there more to the story?
Sharon’s Answer: Fiber is a big part of it, but they also contain plant proteins, phytochemicals, minerals (zinc, copper, iron, magnesium), and B vitamins.
Question: Any advice on adding whole grains to the diet? What should you look for when choosing grains? Should you eat a variety of different grains? If so, which ones are the easiest for people to start with?
Sharon’s Answer: Eat a variety of whole grains to increase the diversity of nutrients in your diet. Start with brown rice, and then add quinoa and farro to your meals, as these are easy to find and more familiar. Substitute whole grain flour for white flour in your recipes—starting with 50% of the recipe, then moving forward. Try to include some intact whole grains, such as quinoa, sorghum, brown rice, wild rice, buckwheat, millet, and farro in your diet as a side-dish instead of rice or potatoes for just about any meal, such as curry, stir-fry, or lentil patties. Also include them in hearty salads with vegetables. You can also use whole grain flours in baking, and oats in breakfast dishes.
Question: So what do people say to friends and family who are naysayers about grains and tell them not to eat them?
Sharon’s Answer: Just remind them that these healthy whole plant foods are sustainable and linked with good health, and that there is no evidence contrary to that!
Try these recipes that will inspire you to incorporate more whole grains into your diet:
Check out the other nutrition questions I’m answering at The Plant-Powered Dietitian:
