There has been a lot of confusing information in the past few years about carbohydrates and grains. Not too long ago, many people avoided almost all carbohydrates. The truth is complex carbohydrates have a lot to offer us nutritionally. The trick is knowing what grains to eat.

Refining a whole grain removes valuable nutrients.  Examples of refined foods are:  white rice, white flour, bagels, cereal, pasta, cookies, pastry, cakes, and donuts. 

Enriched flour is when the manufacturer replaces some of the nutrients that were removed in the refining process.  Still not as healthy a choice as a whole grain.

Good health is all about the quality of our choices.

What’s in whole grain?

  • Antioxidants
  • B Vitamins
  • Vitamin E
  • Magnesium
  • Iron
  • Fiber

Benefits of Whole Grains

  • Decrease the risk of heart disease, stroke, some cancers,, diabetes and obesity
  • Lower cholersterol
  • Provides glucose for energy
  • Decreases risk of heart disease and some cancers
  • Supports normal brain function
  • Increases immune function
  • Aides in maintaining healthy weight

Potential issues with refined foods

  • Increase in sugar in bloodstream
  • No nutrients
  • Deplete your body of nurients to process the food without getting anything in return
  • Decrease immune function

Transitioning from refined flours to whole grains does not have to be difficult. There are lots of choices readily available in your local supermarket.

Delicious whole grains

  • Quinoa
  • Brown rice
  • Wild rice
  • Amaranth
  • Millet
  • Corn/popcorn
  • Sorghum
  • Spelt
  • Rye
  • Oats

I encourage you to explore all the wonderful grains that are available in grocery and specialty stores. They provide robust flavors, are nutrient dense and easy to cook with.

If you’d like more help in defining what carbohydrates are good for you and how to transition into a more nutrient diet, contact me at

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