October 2004

With all the talk these days about carbohydrate counting and “watching your carbs,” it’s hard to get enough complex carbohydrates in one's diet, let alone whole grain. Complex carbohydrates like pasta, bread, and potatoes are good for you, because they provide a rich source of energy your body needs. But Americans get most of their complex carbohydrates from refined grains, which have had most of their fiber and many nutrients removed.

Eating whole grains daily is nutritionally a whole lot better. A number of studies conducted in the last 8–10 years suggest that eating whole grains like oats, rye, barley, and whole wheat can reduce the incidence of heart disease, type 2 diabetes, and even some forms of cancer.

Whole grains contain three parts: the bran, which contains the majority of the fiber; the endosperm, which contains carbohydrates in the form of starch; and the germ, which is loaded with vitamins, minerals, protein, and some fat. Unfortunately, when the grains are refined, the bran and the germ are stripped away, leaving mostly starch and not a whole lot else. By law, all refined grain products must be enriched with four vitamins and iron, but that leaves about 15 other nutrients unaccounted for.

Some whole grains such as oats, barley, and rye are not only high in insoluble fiber (the stuff that promotes a healthy digestive tract), but also in soluble fiber, which slows down the absorption of sugar into the bloodstream. That may help curb your appetite and control your weight. When eaten on a regular basis, soluble fiber has also been shown to reduce cholesterol.

Most people think they are buying whole grain breads and cereals if they see the words multi-grain, cracked wheat, or stone ground. Unless the label says “whole” wheat, it isn’t whole. If the label says enriched, degerminated, or wheat flour, it's been refined.

If whole grains don't appeal to you because of their appearance, taste, texture, or slightly longer cooking time, you’re not alone. The trick may be to incorporate them into your diet in stages. You might start with wheat bread, and then try whole wheat bread. Try mixing some whole grains in with refined ones, for example, brown rice with white rice. Even kids might go for that one.

Just remember to start out slowly, but do start.