HEALTH officials love whole grains. In the United States, food Guidelines We recommend that at least half of the entire eating of a person be whole grains, and “reduce the intake of repeated pills.” In the United Kingdom, National Health Service He says that starches should represent about a third of a person’s food, and that a person “chooses high fibers or whole grains.”
But are the whole grains really superior to refined grains products such as white rice, bread and pasta?
They definitely have health benefits. According to May clinicFull pills can help control cholesterol, weight and blood pressure levels, and can help reduce the risk of heart disease and diabetes.
This does not mean that repeated pills need to avoid them completely, as experts say. In fact, the concentration of many specific foods and nutrients can have more harmful effects than eating a slice of white bread.
Here is what you need to know about whole grains for refined grains.
What is the difference between whole grains and repeated grains?
The grains are eating seeds from the weeds cultivated for food. Dina is a hero, a nutritionist registered at the Wiksner Medical Center at Ohio State University: A solid external layer known as the bran, which is a small essence known as germs and a medium -eclipse called switzbarm.
When the whole grain nucleus is treated to make a pill, such as white flour, it is stripped of germs and bran, which only leaves the Swedosper. Sweden is the largest component of whole grains, but also contains the lowest number of nutrients. Removing germs and bran from the grains also removes large amounts of fiber, protein, vitamins and minerals.
In general, this treatment is carried out to create flavors and textures, says a hero. Think of the light, the delicate mouth of white bread compared to the thick texture of whole rye bread.
What are the benefits of whole grains?
Whole grains generally contain more nutrients in refined grains. And the feeding star? Fiber.
Dr. Lisa R Yong, a assistant nutrition professor at New York University, says that the fibers in whole grains help improve the health of the digestive system by supporting intestinal bacteria and regular bowel movements. It also helps the body control blood sugar levels by improving insulin sensitivity and reducing the risk of diabetes. Young says the fibers keep you full for a longer period.
In addition, as told Ashli Greenwald Medicine Jones HopkinsWhole grains contain vegetable nutrients, which are vegetable compounds that can reduce inflammation and may reduce the risk of heart disease and diabetes. She says some whole grains can also be “good sources of protein”.
What are the risks of high diet in repeated grains?
On the contrary, one of the biggest risks of a high diet in processed and refined grains does not get enough fibers, says a hero. “Most Americans do not consume enough fiber, and it can be to consume more whole grains.”
According to American Nutrition AssociationOnly 7 % of American adults provide current fiber recommendations: 14 grams of fiber per 1000 calories.
Products made of very refined grains are likely to be treated with additional sugar, saturated fat and sodium, says a hero – “for example, packed pastries.”
Due to low fiber levels and levels of higher components, it is likely that diets rich in refined grains will lead to poor intestine health, increase blood sugar mutations and increase inflammation, says Young.
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Should you avoid eating white rice, bread and pasta?
Devils of refined grains products in the era of a culture of low -carb diet. But it is the main component of many cultural cuisine – sushi rice in Japan, for example, or surprised in France. these Cultures Often better Health signs from the United States “, young people note. It adds that these refined pills are just one part of the lifestyles that tend to include smaller sizes of parts, lesser -processed foods, more balanced meals, and more physical activity.
Experts say the general diet is more important to health than any one food. “Nobody needs 100 % consumption of 100 % whole grains,” says a hero. In general, she says that a healthy diet contains “full granules often more than that, a lot of fruits, vegetables and a lot of fiber.”
Malack Sadi, a registered and licensed nutritionist, says that the madness of the low -carb diet in the nineties and early Outhart was “more than the restriction from switching or diversifying our meals.” “If you want to get carbohydrates, you can just get full granules,” she recalls. Wonderful like whole grains, “You can also find these nutrients in fruits and vegetables.”
It is important not to exaggerate the promise of whole grains. As Saddy notes, the diet is only one of the general health.
“If you do not have access to food, or a safe place to sleep, or you are not a financially stable and do not have a support system, you can eat the largest possible number of whole grains as you want, and still do not receive its benefits,” she says. “These other determinants affect you more.”
What’s more, refined grain products can often be more affordable than whole grain foods. Ezekiel’s loaf costs grain bread for about $ 8, for example, while the classic white wonders loaf bread The costs of a little more than $ 3.
Sadidi says that whole grains and repeated grains need to be ethically neutralized.
“It becomes a feeling of elitism: because I eat whole grains, I am better than you,” she says. She says this position creates a dynamic that can contribute to turbulent eating patterns as some foods are good and others are bad. “This is more harmful to our health than just eating white rice or white tortia,” she says.
Terms such as “Multigrain”, “wheat” or “made of whole grains” can be smart ways that companies try to make products look complete when they are not, says Young.
Instead, experts say, one must look at nutrition stickers to determine the components of the product and fiber content. Young says the ingredients such as “whole wheat” or “100 % of whole grains” should be called first in the ingredient menu. The real whole grain product must contain at least 3G of fiber.
One can also purchase whole, non -equipped grains – for example, quinoa, virus, oats or brown and black rice.
