Why Choose Whole Grains?
We recommend choosing whole grains while on our programs. These contain the most nutrients and are the least processed. This is because they contain the bran, germ and endosperm. This helps them to maintain the vital nutrients. Whole-grain products can be identified by the ingredients list. If “whole wheat”, “whole meal”, or “whole corn” is listed as the first ingredient, the product is a whole-grain food. White rice and other processed grains not only have the husk removed but also the aleurone layer as well. This layer contains the essential oils. They do have similar amounts of calories and carbohydrates as their more processed white counterparts.
Brown rice, for example, has:
- twice the manganese and phosphorus
- two and a half times the iron
- three times the vitamin B3
- four times the B1
- ten times the B6
- it’s higher in selenium
- contains natural oils, anti-oxidants and fiber
This is when compared to white rice. Brown rice will also promote weight loss, healthy bowel function, and a boosted metabolism.
In one study, brown rice was found to help reduce the risk of getting type 2 diabetes. The study, done by Qi Sun, MD from Brigham and Women’s Hospital, found in the Archives of Internal Medicine, showed that replacing 50 grams of uncooked white rice with the same amount of brown rice can lower the risk of type 2 diabetes by 16%. Other grains were even higher, 36% lower chance of getting type 2 diabetes.
The protein in white rice is more accessible by the body and brown rice can be harder for an older person to digest, but the overall nutritional values outweigh that most of the time. Another note of caution, white rice and other more processed grains have a higher shelf life, up to ten years. However, brown rice and other whole grains, because they retain the oils, have a lower shelf life. So, buy them in smaller quantities.
Call our Health Coaches with any questions or concerns, 1-800-980-7208.