Whole Grains: The 10-to-1 Rule

The “10-to-1 Rule” refers to the ratio of carbohydrate to fiber in whole grains. According to this rule, for every 10 grams of carbohydrate in a whole grain product, there should be at least 1 gram of fiber.

This ratio is important because fiber helps slow the absorption of carbohydrates into the bloodstream, which can help regulate blood sugar levels and reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers.

Examples of whole grains that meet the 10-to-1 ratio include brown rice, quinoa, whole wheat, barley, oats, and buckwheat. It’s important to note that not all products labeled “whole grain” meet this ratio, so it’s important to read labels and choose products that have at least 1 gram of fiber for every 10 grams of carbohydrate.

In addition to the 10-to-1 rule, it’s also recommended to aim for at least half of all grains consumed to be whole grains. This can be achieved by choosing whole grain breads, cereals, pasta, and rice, and incorporating other whole grains such as bulgur, farro, and millet into meals.