Why We Need Carbohydrates

Like many in my generation, for most of my life I only knew white rice. Although I heard about whole grains I did not incorporate them into my daily eating until I was learning about whole grains about eight years ago. At that time I decided to get tested for food sensitivities and found that I’m sensitive to gluten, the protein in whole grains including wheat, barley and rye. I stopped eating most food with gluten and now find that when I do eat gluten, I almost immediately get hives. Last year, I was also tested for celiac disease, a serious autoimmune condition in which our body does not absorb nutrients. Fortunately, I do not have celiac disease. I’m glad that I’ve had these experiences as I can now share gluten-free eating with my clients and in my writing.

Why We Need Carbs

People are confused about carbs and about whole grains. Many diets are no carb or low carb, but in reality our bodies need about 40-50% carbs every day at every meal. The problem is that people eat low quality carbs, like cookies, cakes, crackers and bread. Other carbohydrate-rich foods, such as whole grains, beans, vegetables are good for us.

 Carbs are:

• The body’s main source of fuel
• Easily used by the body for energy
• Needed for the central nervous system, kidneys, brain and muscles (including the heart) to function properly
• Stored in the muscles and liver and later used for energy
• Vital to intestinal health and waste elimination

What Makes a Grain a Whole Grain?

• It has not been processed (made into other food products like flour, cookies, bread or crackers)
• It is a whole food and includes the germ and bran
• It is considered a "good carb"

Refined grains: Grains or grain flours that have been significantly modified from their natural composition. Generally involves mechanical removal of bran and germ. Further refining includes mixing, and bleaching.

Enriched grains: Thiamin, riboflavin, niacin and iron are often added back to nutritionally enrich the product. Because the added nutrients represent a fraction of the nutrients removed, refined grains are considered nutritionally inferior to whole grains.

Why We Need Whole Grains

Be sure to consume whole grains. Do not eat grains processed or refined into bread, crackers or cereal. Whole grains have higher levels of nutrients than refined grains, and are protein-rich. Whole grains balance sugar highs and lows. Due to the fiber in whole grains, they digest slowly, and produce more stable blood sugar levels than refined, processed grains.