Whole grains: advantages and disadvantages

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

He althy and wholesome food has become one of the important attributes of a successful person in our time, because it is such food that allows him to cope with the stresses of modern life and environmental environmental problems. Everyone wants to look better and younger, perform the usual amount of tasks and at the same time go to doctors less. Whole grains are considered one of the items on a he althy and complete menu. Many people do not know how they differ from other grains in the diet and whether they are as useful as they say.

What is this

The main task for the average consumer is to determine what exactly is behind the meaning of "whole" in relation to grain products. On the Russian market, the name "whole grains" is often opposed to the word "crushed", but this is fundamentally wrong.

The term whole grains (whole grains) came from the United States, where it was introduced primarily forfood industry and authorities that control the quality and safety of food consumed by people, and not for the average buyer. This has led to the fact that ordinary consumers do not really understand what kind of product category it is and how to choose the right one in the store.

Types of whole grains

Whole grains and grains are both intact and crushed, as well as flaked cereals and cereals, containing all the main set of natural components: germs, starchy endosperm, bran, while the amount of these components must correspond to their percentage in natural grain. Whole grains can be not only crushed and flattened into flakes, but also ground into flour. Even cooking them is allowed, as this does not affect the nutritional value of the product.

Whole grains are no doubt considered very, very he althy by nutritionists. But their use has its pros and cons. Before introducing them into the diet on a regular basis, you need to evaluate both the benefits and the specific risks. Consider the benefits of whole grains.

Pros

Today, almost everyone knows how simple or fast carbohydrates differ from complex ones, and why the latter are much more preferable. Whole grains are a source of "good" complex carbohydrates, which the body uses differently than simple ones, getting energy from them without the risk of raising blood sugar and not storing the excess infat.

Whole grains contain a lot of he althy fiber that helps correct digestive disorders, relieves constipation, removes toxins, and along the way delivers a feeling of satiety with smaller amounts of food eaten.

Whole grains also contain a sufficient amount of B vitamins, which are extremely important for many metabolic processes. Vitamins of this group normalize the functions of the nervous system, participate in the rate of regeneration and renewal of body tissues. Such products also contain the necessary iron to regulate the level of hemoglobin in the blood, which is responsible for transporting oxygen to all systems, organs and tissues. A regular and adequate intake of iron from food helps prevent anemia.

It also contains a natural antioxidant - vitamin E, which protects the body from the action of free radicals that can provoke the development of even cancer. This vitamin improves the structure and appearance of mucous membranes, skin and hair.

The benefits of calcium, also found in whole grains and products of its processing, can hardly be overestimated: he althy and attractive teeth, nails and hair, strong bones, prevention of osteoporosis can only be ensured by sufficient intake of calcium in the body. And the presence of zinc, a powerful anti-inflammatory component, is very useful for men. Potassium, which strengthens the heart muscle, is also found in all whole grains.

Grains, flour, cereals from whole grains, in addition to the list of useful elements in the composition, give a nice bonus -their use has a positive effect on the figure, allowing you to maintain harmony or reduce weight.

But whole grain products also have their disadvantages, ignorance of which can unexpectedly play a cruel joke on some categories of consumers.

Cons

The main disadvantage is that whole grains are strong allergens. The allergen is a generally useful protein, of which there is a lot, but for some this is a significant disadvantage, as it provokes allergic reactions. For example, patients with celiac disease should not eat wheat protein, but other allergy sufferers often cannot cope with an increased dose of vegetable protein. In addition, a severe allergic reaction may occur to plant pollen, and it may be present in residual doses in whole grains.

Whole grain products have a complex composition and belong to the so-called "long" carbohydrates, which, along with the advantage, has a side effect - it is a heavy food for the digestive system. Young children, the elderly, and those with certain bowel conditions should not consume these foods.

During the heat treatment, some bacteria and microbes may remain on the surface of whole grains. If this is a trusted manufacturer, then such a threat is reduced to almost zero, however, this nuance must be taken into account when choosing. While refined grains remove some of the harmful substances mechanically, some whole grains may containpesticides and other harmful substances. In this case, the reputation of the manufacturer is also important. It is better to choose it carefully and adhere to the norms of daily consumption.

Beware of gluten

Quite quickly, the number of patients with celiac disease - intolerance to gluten (wheat protein) is growing all over the world. However, celiac disease is not considered an allergic reaction of the body to gluten. Under the influence of this protein, the villi in the small intestine atrophy, the process is accompanied by severe symptoms. In the United States alone, celiac disease is diagnosed in almost 1% of the population. But in a huge number of patients this disease was not detected. However, it is not treated with chemicals, etc.

The only way to fully live with celiac disease is to follow a lifelong gluten-free diet. Such patients can only eat gluten-free grains, whole grains are simply dangerous for them.

Whole grain product list

The first thing to note is the flour. All edible constituents of grains, including germs, mealy kernels and bran, are also present in whole flour, which is much more useful than the usual refined premium, since all the nutrients in it are contained in the optimal ratio. And already from such flour you can bake bread or sweet pastries.

Besides flour, there are the following whole grains:

• whole grain rice (brown, brown and wild);
• oats (including flakes);
• corn;
• wheat (for example, its types,like bulgur and triticale);
• barley;
• buckwheat;
• sorghum;
• garden quinoa.

What else is whole grain? Pasta, ready-made bread or muffins, crispbreads and biscuits, breakfast cereals.

How to choose the right products

In order to correctly evaluate the quality of whole grains, you need to study their composition before buying.

It must contain whole grains, which can also be in the form of wholemeal flour, which fully applies to whole grain products. Unrefined cereals and cereals from them (for example, oats) are also whole grains. At the same time, you should know that those products in which whole grains in the composition are indicated in the first place are considered more useful and of high quality, which indicates the content of the valuable component in the largest percentage. If whole grains occupy the second, and even more so the third position, then such a product is not truly he althy.

The second important point is which place of production is indicated on the label. Environmentally friendly products can only be grown and manufactured in environmentally friendly cities or regions, at appropriate industries.

The appearance of a product made from unrefined grain is also important. So, the brown color of rice is a sign that the shells have not been removed. Whole grain bread does not look fluffy, white, but will have a gray tint. To the touchit will not be soft, but dense, even harsh.

It is better to buy all products, and especially for a he althy diet, in trusted stores, including via the Internet.

How to cook

How should whole grains be prepared to get the most benefit? In principle, the cooking technology does not differ from the usual one. You can bake bread from flour yourself, but making such a loaf has its own peculiarities: the dough will not rise and may seem wet.

Cereals can be poured with boiling water overnight, you can just cook porridge or a side dish, but they will differ from the usual coarser consistency.

However, due to its good taste and undeniable he alth benefits, whole grain foods will be appreciated by most people.