Welcome to Adoración Linares' blog. In this post, we'll start with a frequently asked question: “Choose whole grains instead of refined grains.” We often don't understand the reason for this statement. I'll try to briefly summarize some key points.
The change in the way cereals are processed
Whole grains offer a "complete package" of health benefits, unlike refined grains, which lose some of their valuable nutrients in the refining process. It's important to remember that all whole grains contain three parts: the bran, the germ, and the endosperm. Each of these parts contains nutrients that are beneficial to health.
The bran It is the outer layer, rich in fiber, that provides B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention. The germ It is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. The endosperm It is the inner layer that contains carbohydrates, proteins, and small amounts of some B vitamins and minerals. These components have various effects on our body.
Bran and fiber slow the breakdown of starch into glucose, thus maintaining stable blood sugar levels instead of causing sharp spikes. Fiber helps lower cholesterol and move waste through the digestive tract. It can also help prevent the formation of small blood clots that can trigger heart attacks or strokes. Phytochemicals and essential minerals, such as magnesium, selenium, and copper, found in whole grains may protect against some types of cancer.
The invention of industrialized roller mills in the late 19th century changed the way cereals were processed. Milling removes the bran and germ, leaving only the soft, easily digestible endosperm. Without the fibrous bran, the grain is easier to chew.
Why are cereals refined?
The germ is removed because of its fat content, which can limit the shelf life of processed wheat products. The resulting highly processed grains have a much lower nutritional quality. Refining wheat produces a fluffy flour that allows for the making of light and airy breads and pastries. However, the process removes more than half of the wheat's B vitamins, 90% of its vitamin E, and virtually all of its fiber.
While some nutrients can be added back through fortification, other health-promoting components of whole grains, such as phytochemicals, cannot be replaced. Therefore, a growing body of research demonstrates the benefits of consuming whole grains.
Choosing less processed, higher-quality carbohydrate sources and reducing consumption of refined grains improves health in many ways.
As consumers, we should opt for whole foods that are high in fiber and contain few ingredients besides the whole grain. Furthermore, consuming whole grains in their complete form—such as brown rice, barley, oats, corn, and rye—is a healthy choice because it provides the nutritional benefits of whole grains without any added ingredients.
Why choose whole grains instead of refined grains
As researchers have begun to examine carbohydrates and health more closely, they have learned that the quality of carbohydrates consumed is at least as important as the quantity. Most studies, including some from different teams at Harvard, show a connection between whole grains and better health.
A report from the Women's Health Study links whole grain consumption to fewer deaths from inflammatory and infectious causes, excluding heart disease and cancer. Examples include rheumatoid arthritis, gout, asthma, ulcerative colitis, Crohn's disease, and neurodegenerative diseases.
Compared to women who rarely or never ate whole foods, those who ate at least two or more servings a day were 30% less likely to have died from an inflammation-related disease over a 17-year period.
Finally, a meta-analysis combining the results of studies conducted in the US, the UK, and Scandinavian countries (which included health information on more than 786,000 individuals) found that people who ate 70 grams/day of whole grains—compared to those who ate little or no whole grains—had a 22% lower risk of all-cause mortality, a 23% lower risk of cardiovascular mortality, and a 20% lower risk of cancer mortality.
Cardiovascular diseases
Eating whole grains instead of refined grains substantially reduces total cholesterol, low-density lipoprotein (LDL or "bad") cholesterol, triglycerides, and insulin levels. Therefore, replacing refined grains with whole grains and eating at least two servings of whole grains a day can help reduce the risk of type 2 diabetes. The fiber, nutrients, and phytochemicals in whole grains can improve insulin sensitivity and glucose metabolism. This slows down the absorption of food, preventing blood sugar spikes.
In contrast, refined grains tend to have a high glycemic index and glycemic load, and less fiber and nutrients.
Cancer
The data on cancer are contradictory. Some studies show a protective effect of whole grains, while others show none. However, a large five-year study of nearly 500,000 men and women suggests that consuming whole grains, but not dietary fiber, offers modest protection against colorectal cancer.
In addition, a review of four large population studies also showed a protective effect of whole grains against colorectal cancer, with a reduction in the cumulative risk of 21%.
Digestive health
By keeping stools soft and bulky, the fiber in whole grains helps prevent constipation, a common, costly, and aggravating problem. It also helps prevent diverticular disease (diverticulosis) by reducing pressure in the intestines.
A study of 170,776 women followed for more than 26 years analyzed the effect of different dietary fibers, including those from whole grains, on Crohn's disease and ulcerative colitis. While a reduced risk of Crohn's disease was observed in those consuming high levels of fruit fiber, no reduction in the risk of either disease was observed from consuming whole grains.
It's important to note that some grains contain the naturally occurring protein gluten, which can cause side effects in certain people, such as those with celiac disease. Most people can and have eaten gluten for most of their lives without any adverse reactions.
However, negative media attention on wheat and gluten has led some people to question its place in a healthy diet, even though there is little published research to support such claims.
I hope you find this information about why to choose whole grains over refined grains helpful. See you in the next blog post.
