Stuff you’d order at a diner breakfast comes to mind—French toast, pancakes,
muffins, biscuits, and so on. This group, of course, includes ultra-processed
carbs like candy, crisps, and cookies.
GET THE WHOLEGRAIN TRUTH
Whole grains contain more fibre and nutrients than refined carbohydrates.
That’s because they contain the whole kernel—the bran, endosperm, and
germ of the kernel. Brown rice, barley, quinoa, and other whole grains are
better choices than foods made with refined white flour (white bread, white
pasta) since you digest them more slowly and the fibre helps you feel full
for a longer period of time after a meal. A 75g serving at each meal is a
good guideline for weight loss. With refined grains, many of those power-
packed parts of the kernel are stripped out. If the label does not say “100%
wholegrain,” check the ingredients list for refined culprits in the “not
whole grain” list here.WHOLEGRAIN
Brown rice
Buckwheat
Bulgur or cracked wheat
Millet
Quinoa
Sorghum
Teff
Triticale
Wheat berries
Wholegrain barley or pearl barley
Wholegrain corn
Whole oats or oatmeal
Whole rice
Whole rye
Whole spelt
Whole wheat