When it comes to nutrition, everyone has an opinion. However, most consumers are confused about most nutrition topics/issues – especially when it comes to grains!
After having spent a few days exploring the wheat fields, a flour mill and a pasta plant in North Dakota, my appreciation for grains has increased even more. Therefore, I would like to debunk some of the myths I come across most days:
-
Myth: Grain foods contribute to excess weight gain
Facts: Obesity is a complex issue with no easy answer. Science has proven that moderation is key – all calories count. According to the Academy of Nutrition and Dietetics, everything can fit into a balanced diet, if you eat in moderate amounts. Therefore, just watch how much and how often you eat, and balance it with exercise.
-
Myth: Grain foods are a source of sugar, which contributes to hyperactivity, elevated blood sugar, diabetes, obesity and even dementia
Facts: The National Health and Nutrition Examination Survey (NHANES III) shows that both men and women who consume higher percentages of carbohydrates in their diets have lower Body Mass Indices (BMI’s).
There is no cause and effect association between hyperactivity, elevated blood sugar, obesity and dementia. What we know is that excess calories lead to obesity, and other chronic diseases such as diabetes. -
Myth: Grain foods are a source of gluten, which causes weight gain and diabetes
Facts: No studies have confirmed a cause and effect relationship between gluten and weight gain or diabetes. Taking gluten out of your diet can be a difficult and frustrating change to make, especially if you are not among the one percent of the population who suffer from celiac disease
-
Myth: Grain foods are a source of GMOs
Fact: Currently, there are no biotech or GMO technologies used in grains.
-
Myth: Whole grain foods are superior in nutrition to refined or enriched grains because they are not processed
Facts: The 2010 Dietary Guidelines recommends that half of the grain servings come from whole grain, leaving room for some enriched grains, which contribute valuable nutrients such as folic acid to a healthful diet.
Overall, it’s all about choice, variety and balance. A healthy mind and body needs foods from each of the food groups. What’s more important, we need a variety of foods from within each food group to get all the nutrients we need and have optimal health.
