Are carbs the answer to better health?

Carbs can sometimes get a bad rap, but eating more wholegrains might actually be the link to better health, writes DR CATHERINE CONLON.

Throughout the movie The Devil Wears Prada, Emily Blunt’s character has two things on her mind: to go to Paris Fashion Week, and be as thin as possible once she gets there.

She sums up her attitude when she retorts to Andy that she doesn’t deserve to go in her place - ‘you eat carbs, for chrissake!’

In a world where carb-cutting and keto fads trend on social media, Denmark chose a different path that is paying off. It seems now that many of us got not eating carbs all wrong – wholegrains may well be the missing link to better health.

In 2009, Denmark launched a campaign to change the national mindset on wholegrains. It paid off with fewer cases of heart disease, better digestion and a population consuming more fibre than ever, while eating bread and a whole range of delicious carbs.

The goal was to make healthier carbs the default, not the exception.

Danish national surveys show improved heart health markers, better bowel function, and a dramatic increase in fibre intake.

While diets rich in refined grains are linked to health problems like heart disease, type 2 diabetes and cancer, wholegrains are the opposite, with lower levels of inflammation, obesity, heart disease, stroke, diabetes and possibly lower risk of cancer.

What are wholegrains?

Grains are the seeds of grass-like plants or cereals including wheat, oats, rice and corn. Some non-grass plants are also considered wholegrains, including quinoa, buckwheat and amaranth.

Wholegrains differ from refined grains by having the three distinct elements of the wholegrain kernel. This includes bran - the outer hard shell that contains fibre, minerals and antioxidants; the endosperm - the middle layer mostly made up of carbs; and the germ - the inner layer that has vitamins, minerals, protein and plant compounds including polyphenols.

Refined grains have had the germ and bran removed. They may be enriched with additional vitamins and minerals, but they are still much less healthy than the whole version.

Common wholegrains include: oatmeal, popcorn, brown or wild rice, whole rye, and quinoa. Products made from wholegrains include certain types of bread, pasta and breakfast cereals. However, some of these products may be made from a mixture of wholegrains and refined grains.

Breakfast cereals in particular, while made from wholegrains, can also be loaded with sugar. That’s why reading the label will help you to know how healthy the product really is.

Health benefits

One of the biggest benefits of wholegrains is that they are linked to a lower risk of heart disease. A ten-year study published in Nutrition, Metabolism and Heart Disease (2016) found that those eating the highest level of wholegrains had almost half the rate (47%) of heart disease.

Wholegrains are also linked to a lower risk of stroke. One research review that combined six studies and nearly 250,000 people found that those eating the most wholegrains had a 14% lower risk of stroke than those eating the fewest.

Eating diets high in fibre is much more filling than refined grains, so can help prevent over-eating and obesity. One review that combined 15 studies and almost 120,000 people found that eating three servings of wholegrains daily was linked to lower body mass index and less belly fat.

Research has also shown that replacing refined grains with at least two servings of wholegrains daily could lower your risk of diabetes.

Wholegrains have been found to aid digestion. The fibre gives bulk to stools and lowers the risk of constipation. Some types of fibre act as prebiotics, feeding gut bacteria to a healthy microbiome.

A growing body of evidence has found that people who replace refined wheat products with whole wheat products see a reduction in blood markers of inflammation that are the precursors of many forms of chronic disease.

Finally, a paper in JAMA Internal Medicine (2015) suggested that every (28-gramme) serving of wholegrains was linked to a 5% lower risk of premature death.

Wholegrains are not for everyone. Wheat, barley and rye contain gluten, so people with a gluten allergy, coeliac disease or gluten sensitivity may not tolerate certain types of wholegrains. Gluten-free wholegrains such as oats, rice, buckwheat and amaranth may be tolerated for people with these conditions.

Similarly, wholegrains may be poorly tolerated in some people with irritable bowel syndrome.

How to incorporate more wholegrains into your diet

The simplest way to get more wholegrains into your diet is to replace refined grains with wholegrains. Replace white pasta with 100% whole-wheat and the same for breads and cereals.

If you are not sure, look for the word ‘whole’ on the ingredient list. If it says wheat instead of whole wheat, it is likely to be a refined grain and not whole.

Some simple ideas for getting more wholegrains into every meal include: porridge for breakfast made out of cooked oatmeal, popcorn snacks, swapping white rice and pasta for brown and using wholegrain flour in baking.

Replacing fruit scones (my favourite) with wholemeal brown scones is an excellent way to get more wholegrains into your diet and still have a delicious mid-morning snack with your coffee.

Instead of rejecting carbs, try replacing refined grains with wholegrains and prepare to reap the medium and long-term health benefits that come with it.

Dr Catherine Conlon is a public health doctor in Cork.