Many doctors and nutrition experts recommend the typical 6 - 11 servings of complex carbs
from whole grain sources daily, suggesting that the fiber helps mitigate insulin response.
Oatmeal, pearl barley and brown rice are all
good whole grain sources of Resistant Starch, which is also found in green bananas and other non-grain foods.
Whole grains were also increased in a large number of their foods with the goal to have at least 50 % of the grains coming from
whole grain sources while still meeting the USDA guidelines for fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fiber, and protein.
Both Australia and New Zealand recommend that 45 - 65 % of total energy should come from dietary carbohydrates, preferably from whole grain sources
Bottom line, corn tortillas have less fat, are
a whole grain source and have more flavor than flour tortillas.
Cut down the carbos in your diet, i.e. no refined wheats, flours, white rice, pastas... eat from
whole grain sources.
Message to consumers is to make at least HALF of your grains from
whole grain sources to take advantage of the various vitamins, minerals, fiber, and easy source of energy.
Dr. Greger talks about the other grains we can substitute but I am having trouble finding
a whole grain source for some of them.
As discussed above, those carbohydrate calories should ideally come from vegetable, fruit, bean, and
whole grain sources.
Instead, try to ensure that you are getting your carbohydrates from minimally processed vegetable, fruit, bean, and
whole grain sources.