❌ Claim: Whole grains promote weight gain and spike blood sugar, contributing to future obesity.

Fact-Check: ✅ Whole grains are not associated with weight gain; they may help prevent it.

Multiple long-term studies have observed that increased consumption of whole grains was inversely related to weight gain in both men and women, and associated with a lower risk of obesity (source, source). Following these findings, the researchers concluded on the importance of clearly distinguishing between refined and whole grains for weight control (source). This supports the recommendation found in nutritional guidelines to favour whole over refined grains.

✅ Whole grains may help control appetite and reduce hunger.

Conclusions from meta-analyses support the above observation that consumption of whole grains may help with weight loss objectives, especially over time. These studies found that whole grains reduce subjective hunger and increase satiety more effectively than refined grains. This effect may help regulate calorie intake and support healthy weight maintenance (source, source).

✅ Whole grains might support healthier blood sugar and insulin responses.

Many studies have found that diets rich in whole grains can improve how the body responds to insulin, especially when compared to refined grains. This has been seen in both short-term clinical trials and long-term population studies (source, source, source). A large 2023 review found that whole grains lowered blood sugar spikes after meals and slightly improved long-term blood sugar control (HbA1c), though they didn’t affect fasting insulin levels.

It is important to note that not all studies agree (source). However, there does seem to be a consensus on the overall positive effects of consuming whole grains on human health, including a reduced risk of developing type 2 diabetes. The biological mechanisms leading to these positive effects are where some researchers appear to diverge. 

The bottom line is that whole grains aren’t just “sugar in disguise.” While not a cure-all, replacing refined carbs with whole grains can help support weight control and health, especially as part of a balanced, nutrient-dense diet. 

✅ In children, the evidence is limited but not supportive of harm.

In children specifically, there is a lack of long-term data on the subject. However, the current evidence does not support that whole grains promote weight gain or harmful blood sugar spikes. In fact, they are associated with better appetite control, lower long-term weight gain, and potentially improved insulin sensitivity. When studies show that typical intakes of whole grains among children (and adults) is low (source, source), advising parents to avoid whole grains contradicts the available scientific evidence on whole grains and could undermine healthy eating habits. 

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What do nutritional guidelines say about whole grains?

In the UK, the recommendation is to make starchy foods just over a third of what we eat, and to favour whole grains (source). In the U.S., MyPlate replaced the Food Pyramid and recommends making half your grains whole grains (source). 

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What about fruit juice and flavoured yoghurt?

With both of these, the key point is that moderation matters. While high consumption of juice may contribute to excess calorie intake and slight weight gain in young children, moderate amounts (as per pediatric guidelines) do not cause obesity and in some cases can improve nutrient intake (source). This is in the context of 100% fruit juice, and of a healthy diet rich in nutrient-dense foods. 

One issue here might be the wide variety of juice and yoghurt products. It is undeniable that in a context where the majority of the population consumes too much sugar (especially free sugars), moving from flavoured to plain yoghurt is a good choice. That being said, it is also important to ask the question: what snack is that flavoured yoghurt replacing? According to the authors of a 2014 review on yoghurt consumption, “even when sugar is added to otherwise nutrient-rich food, such as sugar-sweetened dairy products like flavored milk and yogurt, the quality of childhood and adolescent diet is improved. However, if sugars are consumed in excess, deleterious effects may occur.”

Final Take Away

To be clear, promoting healthy eating patterns among children is an extremely important endeavour. In his caption, Dr. Berg also notes that “Healthy meals for children should include proteins, vegetables, fruits, nuts, and seeds.” This is indeed an important message, and focusing on these foods while minimising ultra-processed, nutrient-poor foods is highly beneficial to reduce rates of obesity among children.

So what’s the issue? Problems arise when certain foods are demonised because they don’t fit with one specific diet plan. Why? Because the narrative that this messaging taps into risks eroding trust in well-established nutritional guidelines, or in the expertise of health professionals, which can undermine public health efforts to tackle the very problem Dr. Berg is referring to: childhood obesity.

Eric Berg, D.C. is a well-known promoter of the keto diet, with an emphasis on nutrient-dense foods. The keto diet (short for ketogenic) is a very low-carbohydrate, high-fat diet designed to shift the body into a state of ketosis, where it burns fat for fuel instead of carbs. Because whole grains are naturally high in carbohydrates, they don’t fit within the standard keto framework. 

A well-planned keto or low-carb diet can indeed be nutrient-dense and offer health benefits for some people. But it’s important to plan these diets with the help of a health professional to avoid nutrient deficiencies. 

The purpose of public health nutrition is to offer guidance for the entire population. That means taking into account factors like accessibility, cultural preferences, affordability, nutritional adequacy, and environmental sustainability. Whole grains have an important, positive role to play in such a framework.

When we start demonising individual foods because they don’t fit one specific diet model, we risk encouraging fear-based decisions and more importantly undermining trust in nutrition science, thus making it harder for public health efforts to reach the people who need them most.

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We have contacted Eric Berg, D.C. and are awaiting a response.

Disclaimer

This fact-check is intended to provide information based on available scientific evidence. It should not be considered as medical advice. For personalised health guidance, consult with a qualified healthcare professional.