Leena Watts
Grains are the edible seeds of plants called cereals, including rice, corn, and wheat. They are a staple food in most countries and have played a major role in human history. Whole grains, in particular, are linked to numerous health benefits and are mostly considered very nutritious. They are a great source of fiber and have positive health effects like a lowered risk of obesity, type 2 diabetes, and heart disease. They also reduce the risk of colorectal cancer and other cancers. However, some people are concerned about antinutrients in grains, which may interfere with digestion and absorption of other nutrients. Refined grains are also linked to issues like obesity, heart disease, and inflammation.
| Characteristics | Values |
|---|---|
| Nutritional profile | Vitamins, minerals, protein, fiber, and other healthy plant compounds |
| Health benefits | Reduced risk of heart disease, obesity, type 2 diabetes, high blood pressure, and certain cancers |
| Nutritional requirements | People with celiac disease or gluten sensitivity should avoid gluten, but can consume gluten-free grains |
| Weight management | Whole grains may support healthy weight, but overconsumption can negate this benefit |
| Dietary considerations | Refined grains may be too high in carbohydrates and impede weight loss; whole grains are recommended for most health benefits |
| Common varieties | Corn, rice, wheat, buckwheat, quinoa, amaranth |
| Sources | Fortified whole grain products, including ready-to-eat cereals; whole-wheat flour, bulgur, oatmeal, brown rice |
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What You'll Learn
- Whole grains are a great source of fibre, vitamins, minerals, protein and healthy plant compounds
- They may reduce the risk of colorectal cancer, heart disease, diabetes and high blood pressure
- Whole grains can help with weight management
- They are gluten-free and can be enjoyed on gluten-free diets
- Refined grains are linked to health issues like obesity, heart disease and inflammation
Whole grains are a great source of fibre, vitamins, minerals, protein and healthy plant compounds
Grains are the edible seeds of grass-like plants called cereals, including rice, corn, and wheat. They are a staple food in most countries and have played a significant role in human history. Whole grains, in particular, are linked to numerous health benefits and are considered very nutritious.
Whole grains contain all three parts of the grain kernel: the bran, germ, and endosperm. Each section houses health-promoting nutrients. The bran is the fibre-rich outer layer that supplies 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 is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants. The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals.
The fibre from whole grains helps to reduce blood cholesterol levels and may lower the risk of heart disease. It is also important for proper bowel function. The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism by helping the body release energy from protein, fat, and carbohydrates. They are also essential for a healthy nervous system. Iron is used to carry oxygen in the blood and is especially important for teenage girls and women in their childbearing years, who are at risk of iron-deficiency anemia.
Whole grains also contain phytochemicals and essential minerals such as magnesium, selenium, and copper, which may protect against some cancers. Selenium is also important for a healthy immune system. Additionally, whole grains are a good source of protein, with several grams of protein per serving.
Some common examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, brown rice, buckwheat, quinoa, and amaranth.
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They may reduce the risk of colorectal cancer, heart disease, diabetes and high blood pressure
Grains are an important part of a healthy diet, offering a range of health benefits. Whole grains, in particular, are associated with a reduced risk of colorectal cancer, heart disease, diabetes, and high blood pressure.
Firstly, whole grains are linked to a decreased risk of colorectal cancer. Research suggests that eating at least three servings of whole grains per day can reduce the risk of this type of cancer. This is due to the presence of fiber in whole grains, which has a protective effect. Additionally, whole grains can reduce inflammation in the body, which may also contribute to their cancer-fighting properties.
Secondly, consuming whole grains can lower the risk of heart disease. Whole grains are a good source of fiber, which helps to reduce blood cholesterol levels, a key risk factor for heart disease. The fiber in whole grains also supports healthy digestion and can aid in weight management, further reducing the risk of heart-related issues.
Thirdly, whole grains play a role in diabetes prevention and management. Studies have shown that consuming 50-60 grams of whole grains daily can reduce the risk of type 2 diabetes by up to 23%. Whole grains help regulate blood glucose levels and reduce inflammation, both of which are critical factors in diabetes. The fiber in whole grains also contributes to better gut health, which in turn positively impacts insulin signaling and beta-cell function.
Finally, whole grains may help lower high blood pressure. Certain whole grains, such as oats and barley, are high in viscous fiber, which has been linked to decreased blood pressure. Additionally, the fiber content in whole grains can improve glucose and insulin responses, further contributing to better blood pressure management.
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Whole grains can help with weight management
Whole grains are linked to numerous health benefits and are considered very nutritious. They are a good source of complex carbohydrates, dietary fibre, several B vitamins, and minerals such as iron, magnesium, and selenium.
Whole grains have been shown to help with weight management. Several studies have found that a higher intake of whole grains is associated with a lower risk of weight gain and a decrease in body weight. This is due to the high dietary fibre content of whole grains, which increases satiety and satiation, leading to reduced energy consumption. Whole grains also enhance energy expenditure by increasing stool energy excretion, without altering the gut microbiome.
The magnesium and zinc in whole grains guarantee lean body mass growth and decrease fat mass. Whole grains also improve glucose utilization and lipid oxidation, further enhancing energy expenditure. Additionally, the polyphenols in whole grains improve energy expenditure by impeding adipocyte maturation and function.
Some people may be concerned about antinutrients in grains, such as phytic acid and lectins, which can interfere with digestion and absorption of other nutrients. However, antinutrients are not specific to grains and are found in many other healthy foods, including nuts, seeds, and legumes. When consumed in normal amounts as part of a varied diet, whole grains are unlikely to pose any meaningful health risks.
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They are gluten-free and can be enjoyed on gluten-free diets
Grains are the edible seeds of plants called cereals, including rice, corn, and wheat. They are a staple food in most countries and have played a major historical role.
Some grains contain gluten, a protein found in wheat, spelt, rye, and barley. Many people are intolerant of gluten, including those with celiac disease, a serious autoimmune condition, and those with gluten sensitivity. For these people, eating gluten can cause symptoms like bloating, diarrhea, and stomach pain.
However, some whole grains are gluten-free and can be enjoyed on gluten-free diets. These include brown rice, quinoa, corn, amaranth, buckwheat, millet, sorghum, and teff. Quinoa, in particular, has become one of the most popular gluten-free grains due to its versatility and high nutritional value. It is a good source of fiber, plant-based protein, and antioxidants, which may help reduce the risk of disease. Buckwheat, despite its name, is not wheat but a gluten-free member of the rhubarb family. Millet is another tasty, versatile, and nutrient-dense option, containing high levels of B vitamins, phosphorus, magnesium, and protein. Sorghum is also gluten-free and contains high amounts of anthocyanins, a powerful antioxidant. It is also a good source of fiber, B vitamins, iron, and potassium. Teff is another gluten-free grain that is high in protein, calcium, iron, copper, and zinc.
It is important to note that while these grains are naturally gluten-free, cross-contamination can occur during processing or transportation. Therefore, individuals with celiac disease or gluten sensitivity should choose grains that are certified gluten-free to ensure compliance with safety standards.
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Refined grains are linked to health issues like obesity, heart disease and inflammation
Grains are an important part of a healthy diet. They provide essential nutrients such as complex carbohydrates, dietary fibre, and several B vitamins and minerals, including iron, magnesium, and selenium. However, not all grains are equal in their health benefits. While whole grains offer protective advantages, refined grains are linked to adverse health outcomes, including obesity, heart disease, and inflammation.
Refined grains have been milled to remove the bran and germ, resulting in a finer texture and improved shelf life. However, this process also strips away valuable dietary fibre, iron, and B vitamins. Examples of refined grain products include white flour, corn grits, white bread, and white rice. These refined grain products are often included in an unhealthy dietary pattern, characterised by the inclusion of red and processed meat, sugar-sweetened foods and beverages, French fries, and high-fat dairy products.
The association between refined grain intake and health issues is supported by several studies. The DGAC, for instance, concluded that there was "strong" evidence linking a dietary pattern lower in refined grains with a reduced risk of cardiovascular disease (CVD) and "moderate" evidence that lowering refined grain consumption decreased the likelihood of type 2 diabetes (T2D) and obesity. Additionally, the 2015 Dietary Guidelines Advisory Committee recommended that the US population replace most refined grains with whole grains to enhance their dietary quality.
The link between refined grains and health risks may be due to their contribution to chronic inflammation. Studies have shown that refined grain intake is positively associated with elevated levels of inflammatory proteins such as PAI-1 in human plasma. Type 2 diabetes and cardiovascular disease are conditions characterised by chronic inflammation and elevated inflammatory protein concentrations. However, it is important to note that the relationship between grain intake and inflammation is complex, with some studies reporting conflicting results.
To minimise the potential health risks associated with refined grains, it is generally recommended to opt for whole grains whenever possible. Whole grains retain the entire grain kernel, including the bran, germ, and endosperm, providing a rich source of dietary fibre, iron, and B vitamins. Examples of whole grains include whole-wheat flour, bulgur, oatmeal, and brown rice. By incorporating more whole grains into one's diet, individuals can potentially reduce their risk of obesity, heart disease, and chronic inflammation.
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Frequently asked questions
Yes, grains are important in a diet as they are a source of complex carbohydrates, dietary fiber, several B vitamins, and minerals such as iron, magnesium, and selenium. Whole grains, in particular, are linked to numerous health benefits and are mostly considered very nutritious.
Whole grains are the seeds of grass-like plants called cereals. They include rice, corn, wheat, buckwheat, quinoa, and amaranth. Whole grains have the entire grain kernel, which includes the bran, germ, and endosperm. Some examples of whole grains are whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice.
Whole grains are associated with various health benefits, including a reduced risk of heart disease, diabetes, high blood pressure, and obesity. Whole grains also help support healthy digestion and lower inflammation, which is a key factor in many chronic diseases.
