Whole grains: what benefits do they have and why are they better than refined ones?

Whether because of their color, their texture or their social prestige, refined cereals almost totally displaced whole grains throughout the last century. But in recent years the demand for whole grain products has regained flight. In the eyes of many consumers they appear as a healthier alternative.

Also, some groups, such as vegetarians, have made a symbol of them and sometimes they have exaggerated their properties. What can you say from a strictly nutritional perspective?

Whole grains: benefits

Refining impoverishes cereals, especially since with the shell the germ is also removed, the most valuable part of the grain, which white flour lacks. Whole grains contain more protein, fat, vitamins and minerals… as well as fiber.

Most experts point out that, in general, the cereals of choice should be whole grains. They are not a panacea, but can correct the trend of current diets to be hypercaloric and poor in vitamins, minerals and fiber.

1. They improve digestion

One of the main arguments in its favor is that its fiber has important functions at the digestive level. Currently a daily intake of 30 to 35 g of fiber is recommendeda figure that many people do not reach because they eat few vegetables or prefer refined ones. Eating whole grains helps in a very important way to meet that recommendation.

The dietary fiber deficiency It is one of the causes, although not the only one, that It favors the appearance of constipation.

from among the fibers soluble and insoluble, it is the latter that are most related to the regulation of intestinal transit. This is precisely the type of fiber Present in a majority way in whole grains.

Also is true that phytic acid has been reporteda component that accompanies the fiber, as responsible for interfering with the bioavailability of minerals like calcium, magnesium, iron or zinc.

However, Recent research has shown the beneficial effects of this substanceas its ability to lower glucose, cholesterol and fatty acid levels in the blood or its antioxidant potential that could protect against colon cancer.

With the knowledge available today, it can be said that whole grains are excellent foods.

2. Reduces the risk of cardiovascular disorders

By increasing the consumption of whole foods reduces the probability of cardiovascular disorders (because the intake of other high-fat foods is reduced), constipation (increases the speed of intestinal transit) and colon cancer (decreases exposure to carcinogenic waste from digestion).

3. They gain less weight

He energetic value of whole foods is usually something less given They contain more fiber and less absorbable carbohydrates.

At the same time, its fiber causes a feeling of satiety, which helps to consume smaller portions. But whether they gain weight or lose weight depends on the balance between calories ingested and expended.

4. Reduces the glycemic response

Its fiber somewhat reduces the glycemic response in diabetics, but measurements of the glycemic index (glucose rate after ingestion) are similar between whole grains and refined grains. With everything, Whole grains are preferable.

Are there limits to its consumption?

Yes. Cereals are located at the base of the dietary pyramid, which indicates that is the food group that should contribute the most to the supply of nutrients. Two or three servings a day are usually about right..

A higher consumption can be detrimental to other important foods and nutrients.

Are whole grains also organic?

No. Refining is one thing and organic production is another. The concept “ecological” or “biological” refers to products whose production and preparation have not used chemical fertilizers or pesticides.

Since whole grains are taken with the shell, they should be organic to avoid ingesting pesticides with it.

Who do not suit?

To the very young children, the elderly or those with sensitive stomachs or in those cases in which the doctor deems need to reduce fiber intake.

In mineral deficiencies such as calcium, magnesium, iron and zinc or fat-soluble vitamins, the benefit-cost ratio of their intake should be considered.

Are all whole grain breads the same?

No. The proportion of the whole grain determines the degree of extraction of the flour; when is it from 100%, we are talking about whole wheat flourwhile if it is 70-74% it is commercial white flour.

Between these two extremes we can find all kinds of bread or other products derived from flour, more or less integral.

How can they be integrated into the diet?

You can alternate white bread with wholemealso that at least a daily ration.

The mueslis They are another good resource to achieve this goal. The pizza bases They can be integral, or the pasta. In any case, it is a natural introduction, and both types can coexist in the diet.

Why is the germ of the grain recommended?

Because it is the most nutritious part of the grain and an extraordinary source of vitamin E and essential fatty acids. But flour with germ keeps less well due in large part to those healthy fats.

There are many false whole grain breads and bakery productsmade with white flour and fiber, but without germ.