Whole-Grain Goodness

Starchy carbohydrates (or carbs) get such a bad rep, especially the breads, rice and potatoes we love to eat so much. The truth: We need to be careful with the amount and kinds of carbs we consume each day. For those with diabetes, it’s a balancing act so you must monitor your blood glucose level before and after you eat them. You need to know that a slice of rye bread will raise your blood glucose more quickly than, say, a grilled chicken breast.

It’s important to limit the processed, white flour-based products and pick whole-grain starches like 100 percent whole wheat bread and brown rice. There’s no denying the healthfulness of grains and starches in a balanced diet, some are actually low in fat and cholesterol and full of fiber, too.

Whole grains are loaded with other key nutrients such as protein, fiber, B vitamins, and antioxidants that have been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Some examples of healthy grains include:

• Whole-grain cereal or oatmeal
• 100 percent whole-wheat bread
• Couscous
• Brown rice
• Whole-wheat pasta or crackers

When you are looking at the labels for whole-grain foods, don’t be confused by terms like “multigrain,” which sound healthy. Look for the words "whole-grain" or “whole-wheat flour” as the first ingredient on the nutrition label. Experts advise most adults to fit 6 to 11 servings of grains a day into a daily diet. Half should come from whole grains. In one meal, your serving should take up less than ¼ of your plate or a fistful. Since some carbohydrates may affect glucose levels differently, diabetics should consult with a dietician to determine which whole grains are best.