Why are whole grains better?

Cereals provide 55% of the energy and 50% of the total protein consumed by humans worldwide. They constitute an excellent source of carbohydrates, fiber and proteinand are rich in B vitamins, vitamin E and a large number of minerals, mainly magnesium, phosphorus, iron and zinc.

Whole grains or not: what is the difference

The contributions, however, vary depending on whether they are whole grains or refined, since in refined cereals significantly decrease nutrients when the germ and bran are removed.

Whole grains also have numerous phytochemicals, such as phytoestrogens and antioxidants. All this keeps the debate on the convenience of consuming these basic foods in one way or another burning, especially when consumption goes in the opposite direction to nutritional and health criteria.

The benefits of whole grains

While markets remain fertile ground for refined grains, much scientific data supports the interest of whole grains. For more than a decade, different studies have concluded that, as cardiovascular prevention, whole grains and derivatives should be included in the diet, understanding whole grain as whole or ground grain with the germ, bran and endosperm.

Some components of whole grains are attributed the ability to lower LDL cholesterol (the “bad”), including soluble fiber, beta-glucans and alpha-tocopherol. It has also been suggested that, thanks to its antioxidant phytonutrients, its consumption can inhibit oxidative stress and inflammationboth cardiac risk factors. Other studies associate them with a lower risk of type 2 diabetes: Whole grain cereal usually has a low glycemic index due to its richness in fiber, which is why it is digested and assimilated more slowly. On the other hand, regular consumption of whole grain cereals contributes to keep a healthy weightdue to its lower energy density and its satiating effect. regulation of intestinal transit It is another reason to bet on them.

And there is also an intangible quality: whole grain is aliveit can germinate and give rise to a new plant, while the refined one can already be considered inert matter.

Is it worth consuming only whole grains and avoiding refined ones?

In case you still have doubts, we answer some of the most frequently asked questions about whole grains and refined grains.

Is whole grain more nutritious?

Yes. Taking wheat as an example, there are triple the total minerals in whole wheat, and specifically, three times more zinc, iron and selenium.

A vitamin at risk of deficiency, the folic acid, is in amounts five times higher, the same as with vitamin B6. And in the case of fiber, it drops from 13 to 3%.

What other advantages do whole grains have?

The germ and bran of cereals not only contain most of the essential nutrients but also oligosaccharides, lignans, phytic acid, tannins, phenolic acid and flavonoids, among others. antioxidant compounds. Hence the impact of its elimination when the cereal is refined.

How do cereals affect glucose levels?

Know her amount of glucose that reaches the blood after taking foods with carbohydrates and the speed with which you do so is essential in nutrition. Concepts like glycemic index and glycemic load they take care of it. The available data indicate lower values ​​in whole grains and derivatives.

Is it advisable to take cereals daily?

Cereals are a basic food, and one of the first sources of starch, the recommended carbohydrate as the main source of energy. They can be consumed, then, daily and, in general, better integral than refined. Besides, They can be part of breakfast, lunch or dinner.

Why is the germ so good?

It is the innermost part of the grain and from which a new plant can sprout. contains proportionally more protein and numerous vitaminsespecially E and some of group B.

In addition, it contains essential polyunsaturated fatty acidsphytonutrients with antioxidant power, and minerals such as magnesium, phosphorus, iron, zinc and copper.

Are refined cereals more caloric?

For every 100 grams, white rice, uncooked, has about 20 calories more than brown rice, and white bread, about 30 more than whole wheat. If, for example, 250 grams of bread are taken a day, this means a difference of 75 calories between one option and another.

When is a totally whole wheat bread?

A totally integral bread would be the one made with a flour of a degree of extraction 100, or what is the same, the result of grind cereal grains without removing anything. A different thing are the breads made with flours with a lower degree of extraction to which ingredients such as bran are later added.

How do you know if a bread is truly whole wheat?

Authentic whole wheat bread has a strong aroma and a little acid, But nice; its crust, thick and dark, and the crumb, brown, more or less dark and uniform.

If it has been fermented with natural yeast, the bran is barely distinguishable, which softens. The eyes of the crumb are uneven.

To find out more, read this other article on tricks to distinguish a good whole wheat bread from a fake one.

Should you vary from whole grains?

Since there is no complete food that provides all the nutrients that are needed, variety is a golden rule in any healthy diet. Wheat and rice are the most consumed cereals, but it is highly recommended to take others such as oats, rye, barley, corn and millet, available in different presentations.

Can they be contraindicated?

Yes. In situations where, for different reasons, a low fiber diet. Children’s sensitive digestive tracts call for extreme caution and consultation with the pediatrician. Personal tolerance must also be taken into account. If they are not usually consumed, it is recommended to introduce them gradually.