Great Grains: FAQ about Grains/Carbs

What’s the difference between whole wheat, white/refined flour, and whole grain, and which is better for you?
In the process of bread or product production, grains can be refined, or they can be left whole. Whole grains contain the entirety of the grain kernel (the bran, the endosperm, and the germ). Whole wheat is just one type of whole grain, but there are many others. Refined grains, on the other hand, have had some or most of their natural nutrients lost in the milling process by the removal of parts of the grain kernel.

Whole grains, including Whole Wheat, are more nutritious than refined grains because they have a higher fiber content (Which helps promote healthy digestion and fullness), and because of a higher Vitamin and Mineral content.

What types of foods count as whole grains?
Whole grain products include any product that lists “Whole wheat flour” or “100% Whole wheat flour” as the first ingredient, Oatmeal, Cornmeal, Popcorn, Buckwheat, Brown Rice, and Wild Rice. Pasta may or may not be whole grain, depending on whether its first ingredient is the aforementioned “Whole wheat flour” or “100% Whole wheat flour”.

“Wheat flour” as the first ingredient does not mean that the product is whole grain or whole wheat. Rather, it means that the flour in the product comes from wheat. The flour has probably still gone through the refining process, which in turn makes it not whole grain, or whole wheat.

What counts as an ounce of grains, and how many do I need in a day?
It depends on what grain you’re consuming. One slice of bread, ½ cup of cooked rice or pasta, 1 cup of cereal (that is about 100 calories per cup), ½ cup cooked oatmeal, five crackers, 3 cups of plain air-popped popcorn, 1 mini bagel, ½ regular bagel, or one small tortilla are all one ounce equivalents of grains.

The average RDA (Recommended daily allowance) of grains for the average American (based in the RDA 2,000 calorie diet) is six ounces. So the average grain consumption would look something like: Two pieces of whole-wheat toast, 1 Small Tortilla, 1 cup cooked pasta, 3 cups of plain air-popped popcorn.

To familiarize yourself with your own particular needs, enter your information into the USDA MyPyramid Plan, which calculates your specific Calorie and nutrient needs, as well as giving examples of ounce equivalents: http://www.mypyramid.gov/mypyramid/index.aspx

Do carbs make you gain weight?
No. Calories in vs Calories burned is what causes weight gain or weight loss. However, over consuming any particular food group can cause you to over consume calorically, which leads to weight gain.
For instance, let’s use Cindy as an example.

Cindy is the average American. Cindy can consume 2000 Calories per day. Cindy is supposed to eat 6 ounces of grains, 2.5 cups of vegetables, 2 cups of fruit, 3 cups of milk, and 5.5 ounces of Meat/beans. Instead, Cindy eats 6 ounces of grains, 2.5 cups of vegetables, 4 cups of fruit, 4 cups of milk, and 7 ounces of Meat/beans.

Cindy consumed 2 cups more than her RDA for fruit, 1 cup more than her RDA for milk, and 1.5 ounces more than her RDA for Meat/beans. Because Cindy has over consumed these groups, Cindy has consumed excess Calories. If Cindy does this too often, Cindy will gain weight.

Many people assume that carbs make you gain weight because Americans tend to over consume carbs. A plate of pasta, for instance, can often contain upwards of three cups- that’s an entire day’s worth of grains. Keep your serving sizes in mind!

What is a Gluten-Free diet and what is the purpose of doing one?
The purpose of a Gluten-Free Diet is not to lose weight. Rather, it is a diet meant for those who are not able to tolerate Gluten in their diet, and therefore have to consume foods with absolutely no Gluten content. Gluten is the protein found in wheat, barley, rye, and other grains. When these proteins come into contact with the small intestine, people with a Gluten Intolerance experience an array of unpleasant symptoms.

Gluten Intolerance is also known as Celiac Disease, a genetic condition in which the small intestine is injured by Gluten consumption. Any Gluten consumed (Bread, Pasta, Crackers, Cereal, Pizza Crust, or anything containing Flour) causes diarrhea, bloating, gas, cramping, and vitamin and mineral deficiencies. Only when all products containing Gluten are removed from the diet is the small intestine able to maintain healthy functioning.

Is it possible to eat whole grains while eating Gluten-Free?
Yes, it is possible to consume whole grains if you are gluten intolerant. Whole grains that are Gluten- Free include Amaranth, Buckwheat, Corn, Millet, Quinoa, Brown Rice, and Wild Rice. Oats, while a whole grain, are Gluten Free. However, many companies produce wheat products and Oats in the same facility, contaminating the Oats and making them a non-Gluten-Free item. As always, if you suffer from a Gluten intolerance, be sure to read all labels thoroughly before consuming the product.