Reduce refined carbs and starches

The carbohydrates found in unrefined whole grains such as oats, wholegrain or whole wheat breads, and brown rice, provide a steady supply of glucose to the body throughout the day. Including these foods in your diet helps improve your energy levels and your ability to perform everyday tasks. Whole, unprocessed grains are some of the healthiest sources of carbohydrates because they provide plenty of fibre, resistant starch, vitamin E and the B vitamins, minerals (zinc, phosphorus, and magnesium), and cancer-fighting phytochemicals. Eating more whole grains can protect against heart disease, type 2 diabetes, colorectal cancer, and obesity.

What are refined carbs?

Grains are often refined to remove the bran and germ, which also removes vitamins, minerals, and fibre. Even though some refined grain products are fortified with vitamins and minerals, they are still of a lesser nutritional quality than unrefined grains and many of these products are high in energy (kilojoules), saturated fat, added sugar, and salt. Regularly eating these foods increases your risk of becoming overweight or obese and of developing lifestyle disorders. It’s therefore best to limit processed and refined grains and grain products in your diet and to choose wholegrain and high-fibre foods instead.

If it’s brown, it’s better!

Dietary fibre is sorely lacking in many of our diets, and should be incorporated into our daily eating plans as it has many health benefits – fibre helps to keep blood glucose levels stable, helps to improve your blood cholesterol levels, keeps you feeling full, and helps you to maintain a healthy weight. Adults should aim to include 25 to 35 grams of fibre in their diet each day. Wholegrain carbohydrate (starchy) foods, fruit and vegetables are the best sources of fibre. The general rule for carbohydrates is: if it’s brown – it’s better. Always try to swap refined starches such as white rice, bread and pasta for brown rice, and whole-wheat bread and pasta.

How much is enough?

The average diet should include around 170 grams of grains per day (this is equal to 3 cups of cooked grains). At least half of this should be wholegrains, and preference should be given to high-fibre foods. A reliable strategy for increasing your whole grain intake is to include more single whole grains (buckwheat, bulgur, millet, quinoa, oats, brown or wild rice, wholegrain barley, whole rye, homemade popcorn) in your diet as well as whole grain products. When choosing grain products, choose those which list a whole grain as the first ingredient, or the second ingredient after water, on the ingredients list. If a grain product contains multiple whole grains, the whole grains should preferably appear near the start of the ingredients list – and remember to steer clear of products high in added sugar, salt, and saturated fat.

References

Nordic Council of Ministers (NCM). 2012. Nordic Nutrition Recommendations 2012: Integrating nutrition and physical activity, 5th Edition. http://www.norden.org/en/theme/nordic-nutrition-recommendation Date of access: Dec. 2012.

U.S. Department of Health and Human Services & U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. http://health.gov/dietaryguidelines/2015/guidelines/ Date of access: 22 Jun. 2017.

United States Department of Agriculture (USDA). 2016. All about the grains group. https://www.choosemyplate.gov/grains Date of access: 21 Jun. 2017.

Vorster, H.H. 2013. “Make starchy foods part of most meals”: a food-based dietary guideline for South Africa. South African journal of clinical nutrition, 26(3):S28-S35.