To Wheat or Not To Wheat? That is the Question!

With some of the most recent fad diets coming out, it is easy to start wondering whether carbs are to be eaten or avoided. After doing some research, my opinion is: they are still to be eaten!

MyPlate.gov recommends 6 oz. of grains daily (1/2 whole). My suggestion is to get your 3 oz of whole grains and forget the refined. If you can make it to 6 whole grains without going over calorie intake, even better!

Take a look at the evidence that was collected from scholarly research articles, not social media or other internet posts from speculators. Also, keep in mind that the experts on nutrition are Registered Dieticians. MD's certainly understand much about the body, but most are not experts in nutrition.  

The American Journal of Clinical Nutrition (3) stated both of the following:

• "Compared with women who had decreased intake of high-fiber or whole-grain products, those who had the greatest increase in intake of high fiber or whole grains had half the odds of becoming obese." 
• "An increase in the intake of refined carbohydrates in the form of processed grains, soft drinks, sugars, and refined flours in the US food supply has been reported to parallel the increased prevalence of obesity and
  
  diabetes."

Nutrition Reviews (2) also stated:
"There is strong evidence that a diet high in whole grains is associated with lower body mass index, smaller waist circumference, and reduced risk of being overweight; that a diet high in whole grains and legumes can help reduce weight gain; and that significant weight loss is achievable with energy-controlled diets that are high in cereals and legumes."

The British Journal of Medicine (1) also says that eating whole grains can decrease risk of chronic diseases, including cancer, obesity, diabetes, and heart diseases and mentions the fact that they contain antioxidants along with essential vitamins and minerals.

There are gluten-free options for those who are gluten intolerant or have Celiac's Disease, including brown rice, quinoa, amaranth, buckwheat, corn, millet, sorghum, and teff. Remember, "There's no reason for the rest of us to go gluten-free, no matter what fear-mongering books like Wheat Belly and Grain Brain may say," says the Whole Grains Council (5).
 

1. http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN99_01%2FS0007114507793923a.pdf&code=32a66bc68ad2e648ec9cdaa4de02bcf5

2. http://onlinelibrary.wiley.com/doi/10.1111/j.1753-4887.2008.00022.x/abstract;jsessionid=BD0BA6443AF8916568B498880C762414.f02t04?deniedAccessCustomisedMessage=&userIsAuthenticated=false

3. http://ajcn.nutrition.org/content/78/5/920.short

4. http://wholegrainscouncil.org/whole-grains-101/gluten-free-whole-grains