Grains are the most important source of dietary energy worldwide. However, whether grains should be the main element of our diet still causes controversy among nutritionists. Some believe that grains are essential to our diet, while others insist on cutting down on grains. So who's right? You probably won't be surprised to learn that, as well as there are good and bad fats and carbs, there are also good and bad grains. The general advice here is the same – avoid "bad" grains and stick to "good" grains. But can you distinguish between the two types?

Grains are edible cereal seeds. Imagine a seed: it consists of germ, endosperm and bran, where bran and germ are rich in all the good things – fiber, minerals, protein, vitamins and antioxidants. The endosperm, in turn, consists of carbs (mostly starch) and protein and is the main energy source. Whole grains are good grains, as they contain the whole seed while refined grains have been processed and only have the endosperm. Processed grains are broken down quickly, they provoke spikes in blood sugar level and hunger. All healthy whole grains contain – fiber, minerals, etc. So, pay attention to food labels and choose whole grain products – oats, barley, corn, wild rice, buckwheat, whole wheat – and products made of them. Also avoid processed grains, such as ready-to eat breakfast cereals, white grains (white bread, white rice), and pasta made from refined grains.