Whole grain
From Wikipedia, the free encyclopedia
Whole grains are cereal grains which retain the bran and germ as well as the endosperm, in contrast to refined grains which retain only the endosperm. Whole meal products are made from whole grain flour.
Common whole grain products include oatmeal, popcorn, brown rice, whole wheat flour, sprouted grains and whole wheat bread. Common refined grain products include white rice (raw rice; parboiled rice however retains some of the "wholeness"), white bread, hominy and pasta (although whole-grain varieties of pasta are available in natural-food sections of stores).
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[edit] Identifying whole grain products
Whole grain products can be identified by the ingredient list. Typically if the ingredient lists "whole wheat", "rolled oats", or "whole corn" as the first ingredient, the product is a whole grain food item. Another way to identify whole grains in the foods you eat is to look in the nutritional facts information and check if the food item contains dietary fibre. If it contains a significant amount, it most likely contains whole grains. "Wheat flour" generally is not whole grain and therefore does not indicate a whole grain product. Many breads are colored brown (often with molasses) and made to look like whole grain, but are not. Additionally, some food manufacturers make foods with whole grain ingredients, but because whole grain ingredients are not the dominant ingredient, they are not whole grain products.
Whole grains are often more expensive than refined grains because their higher oil content is susceptible to rancidification, complicating processing, storage, and transport.
Similar to the distinction between whole and refined grains is that between whole pulses and refined dal.
From AACC (American Association of Cereal Chemists) definition: "Whole grains shall consist of the intact, ground, cracked or flaked caryopsis, whose principal anatomical components - the starchy endosperm, germ and bran - are present in the same relative proportions as they exist in the intact caryopsis.”
[edit] Health benefits
Whole grains are believed to be nutritionally superior to refined grains, richer in dietary fibre, antioxidants, protein (and in particular the amino acid lysine), dietary minerals (including magnesium, manganese, phosphorus, and selenium), and vitamins (including niacin, vitamin B6, and vitamin E). Manufacturers are sometimes required by law to fortify refined grain products to make up for the loss of vitamins and minerals.
The greater amount of dietary fibre, as much as four times than found in refined grains, is likely the most important benefit, as it has been shown to reduce the incidence of some forms of cancer, digestive system diseases, coronary heart disease, diabetes, and obesity. Some of these protective effects occur because carbohydrates from whole grains are digested and enter the bloodstream more slowly (as measured by the glycemic index).
Some store bought grains can be germinated and sprouted for additional nutritional benefits. Grains can generate toxic byproducts in the sprouting process. Make sure to rinse sprouts well before ingesting so as to avoid inducing toxicity.
One of the first people to endorse and encourage the eating of whole grains instead of refined grains was Dr. Thomas Allinson, a British physician.
[edit] Flour, Glycemic Index and Insulin Resistance
When searching for whole grain foods, it is important to note that any products made with flour have the same effect on blood sugar whether the flour is produced from whole grains or not. For example, whole grain wheat bread and white bread will have the same glycemic index. Keeping grains as close to their original form as possible (in other words, not grinding them into flour) retains more dietary fiber. The more fiber that is retained, the slower the digestion is, and a slower digestion is responsible for preventing spikes in blood sugar (which over time may lead to insulin resistance). Grinding grains into flour also increases the surface area upon which enzymes work to more quickly convert starch into sugar.
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