Macro partitioning
Whole grains improve dietary carbohydrate quality by increasing dietary fiber and reducing the glycemic index/load compared to refined grains, leading to better metabolic biomarkers.
Focus on whole grains that are low in glycemic index, such as oats, barley, and rye, rather than just any whole grain. Whole grain bread and pasta can still have a high glycemic index depending on how finely they are milled. Pairing whole grains with protein and fat can further blunt blood sugar spikes.
Switching from the refined-grain to the whole-grain option will deliver more dietary fiber and nutrients associated with the bran and germ and improve the quality of the diet by this measure... whole-grain oat porridge would be identified as a higher carbohydrate quality food because it is both a low GI, high dietary fiber breakfast choice compared with a refined-grain cereal such as cornflakes.
Why this rating
Supported by multiple studies comparing GI, fiber content, and metabolic outcomes.
Source
Health benefits of whole grain: effects on dietary carbohydrate quality, the gut microbiome, and consequences of processing
Chris J. Seal et al. · Comprehensive Reviews in Food Science and Food Safety · 2021
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