There’s one “healthy” food group I avoid at all costs: whole grains.
They’re considered good for you because they contain fiber, vitamins, minerals, and antioxidants which are all super beneficial for your health.
And some even have a small amount of protein.
But, guess what? So do vegetables, which are a much better option in my opinion.
I’ll get to that in just a second but, before I do, let’s dive into why I don’t eat or recommend whole grains, especially if you’re trying to lose weight.
One Huge Issue With Eating Whole Grains
Whole grains are starchy carbs.
When they’re broken down in your digestive tract, they’re turned into glucose, which is basically sugar.
Sure, it’s not the same sugar as candy and it has some fiber in there to slow down digestion but, because they turn into glucose, they cause a spike in your blood sugar.
How big the spike is depends on the type of grain it is, how much you’re eating in a serving, what you’re eating it with, and how metabolically fit you are.
Here’s a good example of what that looks like in action from best-selling author, Jessie Inchausepe, also known as the Glucose Goddess on Instagram:
As you can see from the image above, consuming a cup of white or brown rice causes a similar spike in insulin levels. Yet, you always hear how brown rice is better for you.
From a glucose standpoint, they’re about the same.
And if you’re someone looking to lose weight, whole grains could be causing too much of a blood sugar spike as shown in that image.
This can lead to crashes in an hour or two (maybe even less) and cravings for more sugar.
So even though you may be eating oatmeal, quinoa, and brown rice, which have all been touted as healthier options, they could still be doing a huge disservice to you.
And, of course, you can choose grains like bulgur and barley which digest slower but you may be better off choosing non-starchy veggies instead. I’ll share more on this in just a bit.
But first..
Another Big Issue With Whole Grains
On top of that, you may not be able to digest them well which can lead to uncomfortable gas and bloating, especially if they’re gluten-containing whole grains.
Even without having Celiac Disease, you can still have gluten sensitivities, including whole grains that contain it.
That’s why it’s crucial to pay attention to how you feel after eating a whole-grain-containing meal.
Are you uncomfortable and bloated?
Ravenous for more food or craving sweets?
Tired and need a nap?
These are all big red flags that whole grains may not be right for you.
I learned the hard way that they weren’t right for me.
I ate oatmeal and quinoa religiously every week because I thought they were healthy.
But they just weren’t right for me.
They made me hungry, upped my cravings for sweets, and made me super tired an hour or two later.
Trust me, when you replace these carbs with better-for-you alternatives, you’ll see and feel a HUGE difference too.
Here’s what those look like:
The Better Carbs to Pick
I do think carbs still play a role in a healthy diet, I just don’t think whole grains are good for that purpose. Unless you’re a runner or athlete, you may not need these carb sources in your life.
Better carb sources to choose from are non-starchy vegetables.
Let’s take a look at the nutritional difference between some carb examples:
Three-fourths of a cup of cooked quinoa contains:
- 166 calories
- 29.6 carbs (25.7 net carbs)
- 3.9 grams of fiber
- 6.1 grams of protein
Three-fourths of a cup of cooked brown rice contains:
- 161 calories
- 33.9 carbs (31.3 net carbs)
- 2.6 grams of fiber
- 3.3 grams of protein
On the flip side, one cup of cooked broccoli is:
- 54 calories
- 11.2 grams of carbs (just 6 net carbs)
- 5.2 grams of fiber
- 3.8 grams of protein
And one cup of cooked green beans contains:
- 44 calories
- 9.9 grams of carbs (just 5.9 net carbs)
- 4 grams of fiber
- 2.4 grams of protein
In both veggie examples, the calories are roughly a quarter of what the grains are and the carb count isn’t even a third of what the grains contain. This is huge when you’re trying to lose weight and eat in a slight deficit.
You also get a close-to-the-grain amount of protein and more fiber.
Plus, veggies like these won’t spike your blood sugar nearly as much because there’s not as many carbs and there’s more fiber in there.
So the clear winner for me is veggies over whole grain carbs any day.
But you don’t have to take my word for it.
Try both in separate meals and see how you feel.
I bet you won’t feel nearly as good after eating the grains as you do the veggies.
Not only that, the veggies will help you reach your health and weight loss goals much faster than any of these “healthy” grains would.
It’s time we rethink healthy whole grains and opt for non-starchy veggies instead.
Over to you. What did you think of this article? Were you surprised by what was mentioned? Let me know in the comments below.
You can always reach out to me devan@behappynothangry.com if you have any questions.
Or you can join my private Facebook group for more help and insights.
To choosing better foods than grains,
Devan