As with most topics on nutrition these days, whether carbs are good or bad is very confusing as one camp says eat low carb high protein to lose weight and another says eat high carb low protein to avoid cancer.  But all carbs are not created equal. In fact, why are carbs created at all?? Which really gets to the heart of the matter. 

But first, some background: All plant foods contain 3 macronutrients: fat, protein and carbohydrates (carbs for short). Yes, even broccoli has protein and fat! Remember from 9th grade biology class that all plant cell membranes are made of a phospholipid bilayer that contains fats and proteins throughout it? Some plants have more protein like edamame and some have less like carrots. The major macronutrient in grains in carbohydrates, so sometimes these terms are used interchangeably.

Naturally occurring whole grains are real foods that we have been eating for thousands of years. Humans started refining grains to increase the shelf life and make it easier to cook. Some thought that white flour products were cleaner looking and became associated with the upper class. The refining process removes the outer bran layer and the nutrient rich germ which removes iron, vitamins, healthy fats, and fiber.

Not only have we destroyed the nutrient content in refining grains but we have also decreased the diversity of the grains we eat - mostly refined white flour. Processing refined white flour into an array of "foods" that have become the mainstay of the Standard American Diet (SAD) has many drawbacks including adding chemicals to change texture, preservatives to keep on the shelf for years, dyes to look pretty, and synthetic vitamins put back in to replace what has been taken out! These processed "foods" include white bread, cheese-flavored triangles, white pasta, white rice, frozen pancakes, donuts, cakes, cookies, breakfast cereals, white pizza dough..... 

Refined sugars are carbs in their simplest form and have even more detrimental effect on your body. The bulk of refined sugar is ingested in the form of soda and other sugar sweetened beverages like iced tea, fruit drinks, sports drinks and juice. Although 100% juice does not have added sugar, the natural sugars in it are in a much higher concentration than one would eat if eating a real apple. A 12 oz bottle of apple juice is like eating 6 apples - but without the fiber!

Refined sugars and flours cause the body to have a steeper spike in glucose and insulin followed by a more rapid dip in glucose below normal which is responsible for the sugar rush and then decreased energy about an hour later.

For the hardcore processed food junkie, the easiest place to start is replacing white rice with brown rice. It is cooked the same way, just takes a bit longer and can be used in whatever dishes white rice was used.

Next I would try quinoa - pronounced keen-wah. It's an ancient grain that is gluten-free and cooks up in 15 min. When cooking the water to grain ratio is 2:1, so use 2 cups of water for every 1 cup of quinoa. It can be used just like rice, make a salad with diced veggies, mix in a wrap, or use as a breakfast cereal with cut up fruit and almond milk. 

I also use farro a lot which is a relative of wheat but with slightly less gluten. It is chewy and nutty and makes great salads; it can be used in soups or as a side dish. The cooking ratio is 3:1 and takes 30 min to cook.

Barley is very similar to farro but is larger so it takes longer to cook depending on the variety - a bit over 45 min. The classic is mushroom barley soup, but it can also be used as a salad or side.

Millet is a much smaller grain which is creamy when cooked so makes a nice warm breakfast cereal or can be incorporated into breads. Millet is gluten free, the cooking ratio is 3:1 and takes 30 min to cook.  

Finally, my Ukrainian roots would not let me leave out buckwheat, roasted it is called kasha. It has the strongest taste which is full of earthiness and is awesome cooked and then mixed with stir-fried onions and mushrooms. If you want to go crazy, stuff this into rolled up cabbage leaves and bake! The cooking ratio is 2.5:1 and takes 20-40 min depending on the consistency you want.