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Whole grains have been a part of the human diet for tens of thousands of years. However, some proponents of many modern diets, such as the paleo diet, argue that eating grains is bad for your health. While eating a lot of refined grains has been linked to health problems like obesity and inflammation, whole grains are a different story. In fact, eating whole grains has a variety of benefits, including a reduced risk of diabetes, cardiometabolic disease, and high blood pressure. In this article, we will provide useful information to help users better understand the role of whole grains.
1. What are whole grains?
Currently, grains are a staple food in many households around the world.
Structurally, they consist of three parts: the bran (the nutritious outer fibrous layer), the germ (the embryo that contains some of the germ’s B vitamins, minerals, fats, and proteins), and the endosperm (the main part of the grain that provides the germ with food, mainly starch with small amounts of protein, vitamins, and minerals).
Whole grains are simply grains that have all three parts intact. They are often high in iron, magnesium, manganese, phosphorus, selenium, B vitamins, and fiber.
Nutritional-wise, whole grains have had the inedible outer shell removed but retain all three edible parts of the grain. In contrast, refined grains such as white flour (including unbleached flour) and white rice have had the bran and germ removed during the milling process, leaving only the endosperm.
Wild cereals were once used by hunter-gatherers as food for each hunting expedition in certain areas during the Stone Age. During the Agricultural Revolution, large quantities of wheat, barley, rice and other cereals were grown and became part of the human diet in many other areas.
Since then, people around the world have consumed a variety of grains based on cultural preferences and availability where they live. Of the dozens of whole grains that exist, some of the best known and widely consumed include:
- Barley
- Brown rice
- Rice
- Corn
- Oats
- Rye
- Whole wheat
- Cracked wheat
- Millet
- Buckwheat
2. Benefits of whole grains
2.1. Nutrient-rich
Whole grains are rich in many important nutrients, including:
Fiber: The bran component of whole grains provides the majority of fiber
Vitamins: Whole grains are particularly rich in B vitamins, including niacin (vitamin B3), thiamin (vitamin B1), and folate (vitamin B9).
Minerals: Whole grains also contain a significant amount of minerals such as zinc, iron, magnesium and manganese.
Protein: A serving of whole grains contains a significant amount of protein that is beneficial to the body.
Antioxidants: Whole grains are known for their anti-aging properties because they contain many compounds such as phytic acid, lignans, ferulic acid and sulfur compounds
Phytochemicals: Whole grains contain a variety of phytochemicals that have disease-preventing properties, including polyphenols, stanols and sterols
The exact amount of these nutrients depends on the type of grain.
2.2. Reduced risk of heart disease
One of the biggest health benefits of whole grains is that they reduce the risk of heart disease, the leading cause of death worldwide
A review of 10 studies on whole grains found that eating three 28-gram servings of whole grains daily can reduce the risk of heart disease by 22%. Similarly, a 10-year study of 17,424 adults in the United States observed that those who ate the highest proportion of whole grains relative to their total carb intake had a 47% lower risk of heart disease
The researchers concluded that a heart-healthy diet should include more whole grains and fewer refined grains. But most studies lump all different types of whole grains together, making it difficult to distinguish the benefits of individual foods.
However, a reliable study has confirmed that whole grain breads and cereals are directly linked to a reduced risk of heart disease.
2.3. Reduced risk of stroke
In an analysis of six studies in nearly 250,000 people, those who ate the most whole grains had a 14% lower risk of stroke than those who ate the least.
What’s more, some compounds in whole grains, such as fiber, vitamin K, and antioxidants, may reduce stroke risk.
Whole grains are now recommended by many nutritionists in diets such as the DASH and Mediterranean diets, both of which may help reduce stroke risk
2.4. Reduced risk of obesity
Eating foods high in fiber can help keep you full longer and prevent overeating. This is one reason why a high-fiber diet is recommended for weight loss
Whole grains and products made from them are more filling than refined grains, and research also suggests that they may reduce the risk of obesity.
In fact, eating three servings of whole grains daily was associated with lower body mass index (BMI) and less belly fat in a review of 15 studies in nearly 120,000 people in the United States.
A 2013 systematic review of RCTs (Randomized Controlled Trials) — considered the strongest type of evidence — found slightly higher fat loss (less than 0.5% difference) with no difference in overall weight loss in groups consuming a high-grain diet compared to those consuming refined grains.
Several other RCTs have found that in normal-weight and overweight adults, those who consumed whole grains compared to refined grains for 4 to 16 weeks had increased resting metabolic rate and greater reductions in belly fat, insulin resistance, inflammation, and body weight.
2.5. Reduce the risk of type 2 diabetes
A review of 16 studies concluded that replacing refined grains with whole grains and eating at least 2 servings of whole grains per day may reduce the risk of diabetes. This is partly because fiber-rich whole grains may also help control weight and prevent obesity, a risk factor for diabetes
Furthermore, studies have linked eating whole grains to lower fasting blood sugar and improved insulin sensitivity. This may be due to magnesium, a mineral found in whole grains that helps your body metabolize carbs and is linked to insulin sensitivity.
2.6. Support healthy digestion
The fiber in whole grains may support healthy digestion in several ways.
First, fiber helps add bulk to stools and reduces the risk of constipation.
Second, some types of fiber in grains act as prebiotics. This means they help feed the beneficial bacteria in your gut, which are important for digestive health.
A few RCTs have shown that the bacteria that live in your colon produce short-chain fatty acids as a byproduct of digesting fiber. Research suggests that consuming whole grains appears to boost the production of these short-chain fatty acids, which nourish the gut and may improve insulin sensitivity.
2.7. Reduce chronic inflammation
Inflammation is thought to be at the root of many chronic diseases, including heart disease. Two meta-analyses of RCTs in people with unhealthy diets found that consuming whole grains instead of refined grains reduced inflammatory markers C-reactive protein (CRP) and interleukin-6 (IL-6).
Some evidence suggests that women who eat the most whole grains are less likely to die from chronic diseases related to inflammation.
The results of these and other studies support public health recommendations to replace most refined grains with whole grains.
2.8. May reduce cancer risk
Cancer treatment centres and organisations often promote whole grains as a cancer-preventing food. This is based on mostly observational studies showing that people who eat the most whole grains have a lower risk of certain cancers, particularly colorectal cancer. However, these studies are weakened by the low risk ratios and the fact that many other epidemiological studies have not confirmed these findings.
A major challenge in these studies is accurately assessing intake. There are biomarkers for whole grain intake that have been studied but they have their own limitations including a short half-life. This is important when considering bowel cancer prevention as large amounts of fibre may be required and this is currently difficult to accurately assess.
In a review of 20 studies, 6 showed a reduced risk of cancer, while 14 showed no association. The greatest cancer-preventive benefit of whole grains is currently for colorectal cancer—one of the most common cancers—due to the fact that whole grains are high in fiber, which acts as a prebiotic, and other components including phytic acid, phenolic acids, and saponins, which may slow the growth of cancer.
2.9. Linked to a reduced risk of premature death
As your risk of chronic disease decreases, so does your risk of premature death.
In fact, one study found that eating whole grains specifically reduces the risk of death from heart disease, as well as any other cause. The study used data from two large cohort studies, adjusting for other factors that could influence mortality, such as smoking, body weight, and overall diet
The results showed that each 28-gram serving of whole grains was associated with a 5% lower risk of death
3. Whole grains are not for everyone
While whole grains are healthy for most people, they may not be appropriate for some people at all times.
3.1. Celiac disease and gluten sensitivity
Wheat, barley, and rye contain gluten, a protein that some people are intolerant to or allergic to.
Having a gluten allergy, celiac disease, or gluten sensitivity can cause a range of symptoms, including fatigue, indigestion, and joint pain.
Gluten-free whole grains, including buckwheat, rice, oats, and amaranth, are great for most people with these conditions.
However, some people have difficulty tolerating any grain, which can lead to indigestion and other symptoms.
3.2. Irritable Bowel Syndrome
Some grains, such as wheat, are high in short-chain carbohydrates called FODMAPs. These can trigger symptoms in people with irritable bowel syndrome (IBS), which is very common.
4. How to incorporate grains into your diet
The first thing to do is replace refined grains with whole grains. You can also try new whole grains that you may not have tried before, such as quinoa.
Here are some ideas for whole grain dishes:
- Make porridge from oatmeal or other grains.
- Sprinkle toasted buckwheat flour over cereal or yogurt.
- Swap white rice for brown rice or another whole grain
like quinoa or farro. - Add barley to vegetable soups.
- Try using whole grain flours, such as whole wheat pastry flour in baking…
Children need a balanced and healthy diet in terms of quantity and quality. If children are not provided with adequate and balanced nutrients, it will lead to diseases of excess or lack of nutrients, which will negatively affect their overall physical, mental and motor development.
Children who do not eat properly are at risk of lacking micronutrients, causing anorexia, slow growth, poor absorption, etc. If you notice the above signs, parents should supplement their children with support products containing lysine, essential micronutrients and vitamins such as zinc, chromium, selenium, and B vitamins to help fully meet the nutritional needs of children. At the same time, these essential vitamins also support digestion, enhance the ability to absorb nutrients, help improve anorexia, and help children eat well.