The popularity of low carbohydrate diets seems understandable since research shows that a low-carb diet can be effective for weight loss. This type of diet helps stabilize blood sugar levels and ultimately drops the body’s levels of insulin, a fat-storing hormone. This helps to explain why many type 2 diabetics are often encouraged to follow a low-carb diet. Generally speaking, a low-carb diet means restricting most grains. So, are there any low-carb grains that do not have to be off limits?
One of the first distinctions to be made here is the difference between whole and refined (processed) grains. Whole grains contain all three original parts, the bran, germ and endosperm, intact as when the grains were harvested. They retain all their nutrients and most importantly, are a good source of fiber. Refined grains are grains that are not whole, because they are missing one or more of their three key parts (bran, germ or endosperm). Refining a grain removes about a quarter of the protein in a grain, and half to two thirds or more of many nutrients, leaving the grain a mere shadow of its original self. Most refined grains contain little to no fiber.
The following whole grains can support a carbohydrate restricted diet:
Reducing the amount and type of carbs you consume can have a positive impact on your health. Be mindful of your choices for the best health yet!
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