I’ve encountered many parents that are hesitant to incorporate starches and grains into their family’s diet. This doesn’t surprise me, given the plethora of scary reels and blogs about the danger of eating carbs, gluten, wheat, etc.
But are grains really bad for us?
In its natural form, grain is a whole food that comes from a plant; just like vegetables, fruits, and other whole foods. Whole grains contain fiber to keep our digestive system healthy, B-vitamins to help us metabolize energy, plant stanols that lower cholesterol, and a type of carb called complex carb, that is actually the preferred fuel for brain and muscle.
So why all the hype? There are hundreds of reasons! The leading of which is that when grains are stripped of their husks and ground into flour, they lose a lot of their nutrition. That flour is then used to make white bread, crackers, pasta, cakes, cookies, and other foods that tend to be lower in nutrients and higher in sugar. Eating too many of these processed/refined carbs can contribute to constipation, weight gain, and blood sugar instability.
However, even these risks are based upon a key phrase – “too many”. In a well-balanced diet, most people can easily fit 1-2 servings a day of processed/refined carbs without a worry.
And what about the whole grains? These are truly really good for us! But they are SO CONFUSING! Deceptive advertising ploys that boast “Made with WHOLE GRAINS” appear on many of our processed snack foods, including things like Goldfish, Cocoa Puffs, Honey Wheat Bread, and many more.
So, how do I know if something is a healthy whole grain? Here are a few tips:
- Check the ingredients.
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- The VERY FIRST word in the ingredient list should be “whole”. Like “whole wheat flour”. “Wheat flour” without the word “whole” does not count
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- Look for fewer ingredients. 3-5 max is good. The more ingredients listed, the more the food has been processed.
- Experiment with grains in their natural form that are not processed at all.
- This includes oats, quinoa, brown rice, farro, bulgar wheat, barley, whole wheat and rye. All of these grains are simple to make – they only need to be cooked in liquid until they are tender – and they can be added to a variety of soups, salads, stews, and even eaten plain.
- “My kids won’t eat those foods”. I’ve found that most kids enjoy whole grains after they have had an opportunity to experience them in different formats. Whole grains have a very satisfying texture, and are also very satisfying to the appetite. You can cook a large amount, and freeze them for future use.
Science has proven that the more frequently kids are exposed to new foods, the more likely they are to enjoy them.
Need some inspiration? Check out these recipe ideas!
https://wholegrainscouncil.org/sites/default/files/atoms/files/WGC-EasyWholeGrainRecipes_EN.pdf
Give it a try and share your successes!
Written by Betsy Hjelmgren, MS, RDN, CSP, LDN
March 22, 2024
