This is the final challenge of the Get Fit & Healthy Challenge Series and I'm really happy for the results you guys are getting. This final challenge really completes the series by adding one final rule:
Choose whole grains in their most natural form.
Why do we need carbohydrates?
Carbohydrates are the main energy source for our body - they are the energy that gets used first (before protein, fat and alcohol). It is recommended that about 40-60% of your energy intake should come from carbohydrates. Glucose is the sugar unit that our body cells use for energy. We cannot make glucose out of other nutrients, so it is essential to eat carbohydrates. Other food substances are not used directly and get converted into glucose quickly, and starch is readily digested and absorbed as glucose. We can only store small amounts of carbohydrate as glycogen, in liver and muscle, for urgent use. So we need a fairly steady supply of carbohydrate from our meals.
Don't be scared of carbohydrates - they're not bad for you - it's all about the amount of carbohydrate we eat in relation to our total calorie intake, and the type of carbohydrate (simple or complex) that determine how it affects our weight and energy levels. This is why it is important that you consume natural, unprocessed carbohydrates which include whole grains and also whole grain pastas and breads. The last two should be eaten sporadically since they are still processed (human made), but if you still want to keep them on your daily menu, go ahead. I recommend incorporating bread and pasta when you are in bulking or maintenance phase and have plenty of carbohydrates to spare. These two are calorically dense foods and are very easily overeaten. I prefer that you choose natural whole grains which are richer in fiber and nutrients (vitamins and minerals). There are also enriched products which are not the best but still fine. Enriched grain products do have some health benefits because they have the nutrients lost during processing re-added back to them. For example, enriched pasta, bread, cereal and rice have iron and B vitamins added as well as folic acid. Most of the times the vitamins and minerals are manufactured in laboratory form chemicals and have nothing to do with the vit & minerals naturally occurring in the natural whole grains. This is practically the main reason why you need to choose natural whole grains over the processed ones.
How to choose the whole grains?
Choosing whole grains is easier than you think if you read food labels. Follow these two simple steps:
1. To make sure whole grains are the main ingredient, they should appear first on the ingredients list. Look for words such as:
100% Whole grain whole wheat flour
100% Whole rye
100% Whole oat or oatmeal
100% Whole corn
100% Whole barley
Watch out for multigrain products, which may include a variety of different grains but may not include whole grains!! Also, some foods that say on the label, “made with whole grain", may be mostly refined grain with just a little whole grain.
2. Look for higher fiber whole grains. Foods labelled "whole grain" are not always high in fiber. Check the Nutrition Facts label on package to find the amount of fiber per serving and choose the higher fiber products.
A food "source" of fiber has at least 2 grams of fiber per serving.
A "high fiber" food must contain 4 grams of fiber or more per serving.
How can you include more whole grains in your diet...
I suggest you make at least 90% of your grain product choices whole grain. Here are some ideas:
-Have oatmeal or other whole grain cereals for breakfast. Read the ingredients list and look for the first ingredients to be described as whole grain.
-Choose whole grain breads including rolls, English muffins, bagels, tortillas, naan and pita bread for sandwiches or wraps.
-Try whole grain pasta instead of regular pasta - the nutty flavor is delicious!
-Use whole grain couscous, bulgur, brown rice or quinoa in salads. Try tabouleh, a salad made with bulgur.
-Add barley, brown rice or whole wheat pasta to soups.
-For stir-frys or pilaf try brown rice instead of white rice (or mix them half and half).
-Enjoy millet, wild rice or barley as a side dish instead of rice.
Questions? Post them below.
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