People often ask me about grains as part of a healthy low-carb diet. My answer is always "it depends". I think it's not a bad idea to cut them out for a few weeks, both because of the carbs and because so many people find that they feel a lot better without them. Then they can be cautiously added back and observe your body's reactions. If your body tolerates a moderate amount of carbs, a serving or two of grains may be fine. But which grains are the best ones? I always say, "grains that are truly whole
" -- that is, not ground up into flour. This is because the more finely the grain is ground, the more the impact on your blood sugar. Bread made with finely-ground whole wheat flour has every bit of the impact as white bread on your blood sugar (besides, more people have trouble with wheat then other grains).
I've been starting to add carb profiles of some grains to the site that discuss the ins and outs of the blood glucose response of various grains. What kinds of rice or oats are the best? Is quinoa really low in carbs? Check out the profiles of these grains before you check them out on your plate. And remember: portion size really matters! The U.S. Dietary Guidelines say that a serving of grains is half a cup. That is not a lot.
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