Important: Keep in mind that the whole grain label on food packaging can be highly misleading. These grains have often been pulverized into very fine flour and should have similar metabolic effects as their refined counterparts. These foods are NOT healthy, even though they may contain small amounts of pulverized whole grains. A whole grain contains the bran and germ of the grain, which provide fiber and all sorts of important nutrients. Refined grains have had these nutritious parts removed, leaving only the high-carb endosperm.
Whereas refined grains are nutrient poor empty calories , this is not true of whole grains. Whole grains tend to be high in many nutrients, including fiber, B vitamins, magnesium, iron, phosphorus, manganese and selenium 5 , 6. This also depends on the type of grain. Some grains like oats and whole wheat are loaded with nutrients, whereas others like rice and corn are not very nutritious, even in their whole form.
Keep in mind that refined grains are often enriched with nutrients like iron, folate and B vitamins, to replace some of the nutrients that were lost during processing 7. Refined grains are nutrient poor, but some whole grains like oats and wheat are loaded with many important nutrients. Nothing is left except the high-carb, high-calorie endosperm with lots of starch and small amounts of protein. For this reason, they get broken down fast , and can lead to rapid spikes in blood sugar levels when consumed.
When we eat foods with refined carbohydrates , our blood sugars go up rapidly, and then drop again soon after. When the blood sugar levels drop, we become hungry and get cravings 8. Numerous studies show that eating these types of foods leads to overeating, and may therefore cause weight gain and obesity 9 , Refined grains have also been linked to numerous metabolic diseases.
They can drive insulin resistance and are linked to type 2 diabetes and heart disease 11 , 12 , They are low in nutrients, fattening, and harmful, and most people are eating way too much of them. Very few people in Western countries eat significant amounts of whole grains. Refined grains are high in carbs that get digested and absorbed very quickly, leading to rapid spikes in blood sugar and subsequent hunger and cravings.
They are linked to obesity and many metabolic diseases. Whole grains tend to be high in fiber and various important nutrients, and they do NOT have the same metabolic effects as refined grains.
The truth is, hundreds of studies link whole grain consumption to all sorts of beneficial effects on health 14 , 15 , 16 :. Looks impressive, but keep in mind that most of these studies are observational in nature. They can not prove that whole grains caused the reduced risk of disease, only that people who ate whole grains were less likely to get them. That being said, there are also controlled trials real science showing that whole grains can increase satiety and improve many health markers, including markers of inflammation and heart disease risk 32 , 33 , 34 , 35 , 36 , 37 , Numerous studies show that people who eat the most whole grains have a lower risk of obesity, heart disease, diabetes, colon cancer, and tend to live longer.
This is supported with data from controlled trials. Many people are intolerant to gluten. This includes people with celiac disease , a serious autoimmune disease, as well as people with gluten sensitivity Celiac disease affects 0. This still amounts to millions of people in the US alone, and should not be taken lightly. Some grains, especially wheat, are also high in FODMAPs , a type of carbohydrate that can cause digestive distress in many people 42 , Gluten, a protein found in several grains especially wheat , can cause problems for people who are sensitive to it.
However, there are many other grains that are naturally gluten free. The label " whole grain " is like a nutritional Golden Ticket when it comes to healthy foods. Whole grains contain key nutrients that contribute to satiety and fullness, in addition to extensive health benefits," says registered dietitian Bonnie Taub-Dix, RDN , creator of BetterThanDieting. But going grain-free has become more popular in recent years, and there may be many reasons why someone gives up grains. For example, popular diets like the Paleo Diet and the Whole30 Diet require dieters to go grain-free.
Overall, there can be many positives and negatives related to going grain-free. Here are 10 side effects of not eating grains, according to dietitians. According to the National Headache Foundation, headaches associated with low blood sugar tend to be a dull, throbbing headache located in the temples.
Cue hanger. If your go-to exercise routine is a grind to get through, being low on carbs could be to blame. Department of Agriculture and Department of Health and Human Services say at least half of all grains consumed should be whole grains.
That works out to a minimum of three one-ounce servings per day for adults and some kids. Fiber recommendations vary by age. Young kids need 19 to 25 grams of fiber each day while older kids, teens and adults need anywhere from 21 to 38 grams per day.
Reicks and her colleagues compared whole grain and dietary fiber intakes among Americans ages two and up using a large national nutrition and health survey. They included data from 9, people surveyed in and The study team discovered 39 percent of children and teens and 42 percent of adults consumed no whole grains at all.
Only 3 percent of children and teens and about 8 percent of adults ate at least the recommended three servings per day. The researchers also found people who ate the most whole grains had the highest fiber intakes: on average,
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