My Personal Myths: Whole Grains

My Personal Myth: Whole Grains

Probably the second most common dietary advice handed out as far as a diabetic diet goes is that while processed grains like white flour are big 'no no' foods to eat, eating whole grain foods is just fine. The advice says, just eat brown rice instead of white. Just eat whole wheat spaghetti, or whole wheat bread instead of white...

This whole grains advice for me only serves to magnify the other false advice to 'spread out' your carbohydrates in small meals and to have small meals with snacking.

If you think about the whole grain panacea argument, it doesn't even make much sense. The whole grain, whether rice, flour or any other whole grain, still has all of the carbohydrates of the processed grain. It should be harder to digest (as physically it may be milled larger and it has more fiber, fats and protein), but it still delivers the same carbohydrate punch - just attenuated slightly and in my personal experience not enough to make a difference. The same goes for the other positive health benefits of whole grains for non-diabetics.

Eating a more balance meal makes a huge difference vital to a successful dietary control of type 2 diabetes, but simply switching to whole grains will most likely not let you keep eating the rice and pasta you may have been used to in the past. This is part of the most horrible sin of all committed by diabetes counselors, diabetes book authors and other non-diabetics who so freely dispense advice - the Sin of Coddling and Disrespect. You will have to change your way of living and the foods you eat significantly if your diabetes is at all severe.

Before I knew I was a type 2 diabetic, I ate tons of white rice with wok cooked meals. I loved to eat breads of all sorts, whole grain, peasant breads and all kinds. When I was diagnosed, I was told, 'fine, just make sure you eat brown rice and whole grains instead of white rice and white flour'. This proved utterly false for me. Simply switching to whole grain versions of the rices, pastas, and breads did not work for me at all. If you are very lucky, perhaps you will find otherwise. There was absolutely no ambiguity at all for me in this matter.

To explore why this advice is so likely to prove false, let's look at the partial nutrient profile for white rice vs. brown rice:

Whole Grains for Diabetics : Fact or Fiction?

Yes. Whole Grains are Superior to Processed

Whether you are a…

My Personal Myths: Whole Grains Brown Rice Example

My Personal Myth: Whole Grains

Take brown rice for example.…

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SAFTEY REMINDER: Always test new foods in moderation and with caution!