Do Carbohydrates and Grains really Contribute to Weight Gain?

What are Grains?

Grains are an ancient food source that is still the main source of calories for people all over the world. They include familiar grains such as wheat, rice, oats, corn, barley, buckwheat and rye, as well as lesser-known grains such as quinoa, teff, amaranth, sorghum, millet, spelt, and kamut.

Whole versus Refined Grains

The confusion occurs when people combine whole grains, refined grains and carbohydrates under the same umbrella.

Carbohydrates are sugar-based molecules found in a range of foods, including bread, pasta, potatoes, beans, desserts, soft drinks, and also whole grains.

Whole grains have their entire grain kernel intact – containing the bran, germ and endosperm. This provides a wide array of nutrients, including vitamins, minerals, fiber, and phytonutrients. Whole grains include brown rice, whole wheat flour, oatmeal, and quinoa.

Refined grains, on the other hand, have had their bran and germ stripped away through a process called milling — leaving all the carbohydrates with hardly any of the nutrients found in whole grains. These processed grains tend to be packaged with large amounts of sugar, fat and oil, making them very tasty and easy to consume (high caloric density), but un-satiating. Since we easily overeat them, this can contribute to weight gain and chronic disease. Refined grains include white rice, white bread, white pasta, and white flour.

A whole grain vs a refined grain

Weight Gain?

If grains were inherently fattening, vegetarians, vegans (who consume a diet high in grains), and populations in less-industrialized countries (where grains like rice are a staple) would be overweight or obese. But this is not the case – in fact, increasing rates of obesity and diabetes in less-industrialized countries have been attributed to more people consuming a Standard American Diet (high in processed foods).

In their original form, the benefits of whole grains include:

• High in fiber
• Slow to digest – keeps blood sugar level steady
• Packed with vitamins and minerals
• Satisfying and satiating – keeps us full and keeps our appetite in check
• Other research shows that whole grains can decrease the risk of colorectal cancer, cardiovascular disease, and diabetes. They can improve blood sugar levels and insulin sensitivity, and protect against high blood pressure

The problem only occurs when they are processed – e.g. whole kernel corn becomes corn syrup, whole wheat grains become refined white flour for cookies, muffins and pastries, etc.

Do we Need Carbohydrates?

Yes we do – our brain and all our cells run on glucose. The amount of carbs we need depends on our activity level. Not having enough carbs can affect our metabolism, stress hormones, moods, and muscle-building hormones. Low carbohydrate diets are also not sustainable, and can cause a yo-yo effect of restriction and bingeing – meaning that you do not lose much weight in the long term.

Apart from whole grains, other high quality carbohydrates include fruits, vegetables, potatoes, sweet potatoes, legumes, squash, yam and pumpkins. Remember – whole food is best.

What does this Mean?

White rice is not less than ideal because it is rice, but because it has been refined. Rice in itself (brown rice, wild rice) is not inherently fattening.

What we put on top of our jacket potatoes (butter, sour cream and bacon bits) affects our health more so than the potato itself.

Conclusion

Carbohydrates are not inherently fattening, especially from whole food sources such as whole grains. Whole-food carbohydrates (grains, fruits, vegetables, legumes) are in fact beneficial for our health. Getting an adequate amount of carbs can help us exercise harder and recover better, reduce feelings of fatigue, and optimize our progress.

1. Brinkworth GD, et al. Long-term Effects of a Very Low-Carbohydrate Diet and a Low-Fat Diet on Mood and Cognitive Function. Arch Intern Med. 2009;169(20):1873-1880.

2. Hu T, et al. Effects of Low-Carbohydrate Diets Versus Low-Fat Diets on Metabolic Risk Factors: A Meta-Analysis of Randomized Controlled Clinical Trials. Am J Epidemiol. 2012 Oct 1;176 Suppl 7:S44-54.

3. Soenen S, et al. Relatively high-protein or ‘low-carb’ energy-restricted diets for body weight loss and body weight maintenance? Physiol Behav. 2012 Oct 10;107(3):374-80.