There is no doubt that switching from refined to whole grains brings health benefits, such as reducing our risk of morbidity and chronic diseases such as cardiovascular disease, type 2 diabetes, and certain types of cancer. Whole grains are much higher in micronutrients, fiber, and phytochemicals than their refined counterparts. However, not all whole grains are created equal. Just because product label states it is a “whole grain” does not make it a healthy choice. Four key factors influence the healthfulness of whole grains:
- Type of grain. Like all foods, there are variations in the nutritional value of different grains. Of the true grains, oats, wheat, Kamut, and spelt are the richest in protein. Whole grain rice is higher in vitamin E than most other grains; Kamut is higher in selenium; oats are higher in manganese and copper; spelt is higher in zinc, rye is higher in potassium; wheat is higher in magnesium and wheat and oats are higher in iron. Pseudograins such as amaranth, buckwheat, quinoa, and wild rice, are similar to grains in both their nutrition and culinary uses, but they are not in the same botanical family. These “grains” tend to be slightly higher in protein and minerals than true grains. For maximum benefit, include a variety of whole grains in your diet.
- Color of grain. The more colorful whole grains generally contain more antioxidants and phytochemicals. For example, red or black quinoa or rice and black barley contain more phytochemicals than beige quinoa, brown rice, or regular barley.
- Pesticide and heavy metal content. While we usually associate pesticide exposure with conventionally grown fruits and vegetables, grains can also be a significant source. Although the USDA tests for pesticides in grains, they do not include glyphosate in the testing. Glyphosate is often used in the drying of grains and significant residues can be found in conventional oats, wheat (including Kamut and spelt), buckwheat, and barley. To minimize exposure to pesticides, including glyphosate, select organic grains. Heavy metals, although most concentrated in fish and seafood, can also be found in certain grains. For example, is a significant source of inorganic arsenic. Unfortunately, purchasing organic rice does not reduce arsenic exposure. The origin of the rice matters most. For example, rice from California tends to be lower in arsenic than rice grown in Louisiana.
- Degree of processing. This is the king pin when it comes to determining the healthfulness of a whole grain. Whole grains are used to make many popular food products such as bread, pasta, ready-to-eat breakfast cereals, crackers, cookies, and snack foods. Some of these are ultra-processed foods with added fat, sugar, salt, dyes, colors, flavors, artificial sweeteners, preservatives and other food additives. Generally, the more heavily processed the grain, the lower the nutritional value, and the higher the glycemic impact. For those who are using diet as a therapeutic tool to treat a chronic disease such as type 2 diabetes, the degree of processing can have a significant impact on outcomes. A tool called the Whole Grain Hierarchy (see figure below) was created to help consumers make more healthful whole grain choices. At the top of the whole grain hierarchy are intact whole grains. These are grains that have nothing healthful removed and nothing harmful added. Examples include barley, kamut, spelt, and wheat berries, quinoa, wild rice, brown, red, or black rice, buckwheat, teff, and sorghum. Sprouting intact whole grains may further improve their nutrition, reducing antinutrients, releasing stored forms of nutrients, and increasing nutrients and phytochemicals. Next on the hierarchy are cut grains such as steel-cut oats and bulgur. These are also healthful choices as they are minimally processed and generally contain no additives such as sugar, fat, or salt. Just below cut grains are rolled grains such as rolled oats and rolled barley. These are also nutritious but because of their expanded surface area, they are more quickly absorbed into the bloodstream than intact or cut grains. These are followed by shredded whole grains such as shredded wheat. Shredded grains are more highly exposed to damage from processing than rolled grains. Next are ground grains otherwise known as whole grain flours. Flours are used in the preparation of baked goods such as bread, crackers, cereals, or other prepared products. These products are often higher in sugar, salt, fat, and other additives. The surface area of ground grains is high, so they are often rapidly absorbed into the bloodstream, especially if they are in light and fluffy foods such as bread. Ground grains are followed by flaked grains, which come mainly in the form of packaged breakfast cereals. These undergo a high degree of processing and often have many taste enhancers added. At the bottom of the barrel are puffed whole grains such as puffed wheat, puffed brown rice, and rice cakes. These foods are subject to extreme processing and are very rapidly absorbed into the bloodstream. Generally, as you go down the hierarchy, the glycemic impact of the food increases, and as a result of exposure to heat, light, oxygen, and pressure, the nutritional value of the grain decreases. For those who are attempting to lose weight or fight a chronic disease such as type 2 diabetes, eating higher on the whole grain hierarchy can significantly improve therapeutic outcomes.
THE WHOLE GRAIN HIERARCHY
By: Brenda Davis, RD, plant-based trailblazer and author/co-author of 13 books, including Kick Diabetes Essentials and The Kick Diabetes Cookbook.