Whole or refined grains?

To eat a healthy and balanced diet it is important to consume foods from all food groups, as well as reduce the consumption of some others whose nutrients have a lower quality or higher amount of fats, salt and / or sugars.

It is very common to hear that it prohibits the excessive consumption of those foods rich in flours, for example the great variety of breads and pastries, so it is worth knowing if you should only limit their consumption or if it can be regular, in case if there is any kind of healthy flour.

The products of grains or cereals They are made of wheat, rice, oats, corn flour, barley or other grain, according to the National Institutes of Health (NIH) of the United States. Foods made with grains include pasta, oatmeal, breads, breakfast cereals, tortillas, and corn bran.

 

Whole or refined grains?

Whole grains contain seeds of whole grains and are much healthier. These include whole wheat flour, whole wheat (crushed wheat), oatmeal, wholemeal cornmeal and brown rice. Therefore it is advisable to consume foods that have the words "whole grain or whole wheat" in the package.

On the contrary, refined grains They have been modified to make them last longer and have a finer texture. However, this process eliminates fiber, iron and many B vitamins, as well as essential fatty acids.

The refined grains they include white flour, white rice or degermed corn flour; that is, foods such as white bread, flour for hot cakes, cookies, pastry, tortillas and pasta.

Due to the process with which these types of products are elaborated, they generally have to be enriched with vitamins and minerals, which does not compensate the quality of the micronutrients that are obtained from the whole grain , nor the amounts.

In addition, according to researchers from Creighton Diabetes Center, Nebraskala , the White flour they have a very high glycemic index that destabilizes the levels of glucose and insulin in the blood, generating episodes of hunger and uncontrollable cravings and damage to the metabolism long-term.

Therefore, if it is a question of comparing, the best option may be to choose integral products before the facts of refined grains . In fact, it can decrease the risk of diabetes by 40%, just by replacing some of the fast carbohydrates with whole grains, according to a recent study Harvard Medical School .

 

Other alternatives for flours

Products with added bran, such as oat bran or bran cereal, are a good source of fiber. We just have to take into account that it is possible that they are not integral products, so it is important to always read the labels to really know their content.

It is good to consume foods made with whole grains, besides there are other alternatives with which you can make products similar to those made with flours and very healthy, according to the site healthiertalk.com , among them:
 

1. Quinoa . Provides complete proteins

2. Teff. It does not contain gluten and is very rich in fiber.
3. Amaranth . It has a high fiber content
4. Farro . It contains twice as much fiber and protein as whole wheat.
5. Millet . Rich in manganese, magnesium and phosphorus.

Remember that the consumption of grains, cereals and fiber is essential to carry a healthy diet , it is not about prohibiting the consumption of any type of food, but of knowing as much as possible their properties to choose those that are more nutritious for each person is specific.
 

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Video Medicine: Super Foods: Whole Grains and Oats (March 2024).