Grains are excellent sources of complex carbohydrates, fiber, plant enzymes, various vitamins and minerals, and are naturally low in fat. However, whole grains (grains that haven’t been refined), are better options for a healthy diet.
In 2005, the government of the United States thought so highly of the health benefits of whole grains, it added them to the U.S. Dietary Guidelines. When comparing the nutritional content of a whole grain to one that is refined or processed, nutritionists always prefer the former and advise people to eat whole grains as often as possible.
The Difference between Whole Grains and Refined Grains
Whole grains have three edible parts, each with its own nourishing substances:
- endosperm: The endosperm is the inner part of the kernel. It is starchy and basically all carbohydrate. It has a duty to provide stored energy for the germ.
- germ: The germ is the reproductive kernel. It is high in nutrients, including B vitamins, vitamin E, zinc, iron, copper, selenium, magnesium, unsaturated oils, and other minerals.
- bran: The bran is the grain’s outer layer and rich in fiber. Miriam Nelson, Ph.D. and author of a series of health books for women states that although technically not a nutrient, since the body cannot digest or absorb it, fiber is still an important part of the diet.
Refined or processed grains, such as white rice and white flour, have the germ and bran removed after the milling process. Therefore only the endosperm remains. The endosperm provides the majority of the food’s calories in the form of starch alone.
Vitamins and minerals can be added back into refined grains after the milling process, but the grains still do not have as many nutrients as whole grains do. These added refined grains do not provide as much fiber naturally, as well.
Health Benefits of Whole Grains for Disease Prevention
Studies say that the rich fiber in whole grains plays a role in lowering cholesterol, reducing the risk of heart disease and improving digestive health. Americans are recommended to consume at least 25 grams of dietary fiber each day.
A study done at Tufts University in Boston reveals that consistent consumption of whole grains can reduce the progression of coronary artery disease. The Food and Drug Administration (FDA) agrees that whole grain foods, such as oats and barley, are good for the heart.
Miriam Nelson, Ph.D., in her O, the Oprah Magazine article, “The Whole Truth about Whole Grains,” says:
“Research also suggests that a diet rich in whole grains may help lower one’s chances of developing type 2 diabetes and certain cancer.”
Health Benefits of Whole Grains for Weight Loss
It is considered that, as they are able to keep one feeling satisfied, whole grains can help suppress appetite. This leads to a more controlled body weight.
Based on a Harvard research in 2003, people who ate more whole grains consistently weighed less than those who chose refined grains. Consuming whole grains regularly, by combining them with fruits and vegetables, can also cut the risk of becoming obese almost in half.
Healthy Diet with Whole Grains
Whole grains are preferred for a healthy diet. There are a lot of examples of whole grains, like barley, brown rice, buckwheat, oatmeal, and wild rice. As suggested by Miriam Nelson, Ph.D., it is important to have a goal to make at least half the grains that one consumes to be whole.
Sources:
Harvard School of Public Health website. "The Nutrition Source Health Gains from Whole Grains". Accessed on July 5, 2010.
Mayo Clinic website. "Whole grains: Hearty options for a healthy diet". Accessed on July 5, 2010.
Nelson, Miriam, Ph.D. “The Whole Truth about Whole Grains” in O, the Oprah Magazine, August 2006.
Diar Adhihafsari - Diar Adhihafsari is a 26-year-old and Indonesia-based blogger. She has contributed to both online and print media, such as Green Girls ...
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