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Magazine
EAT SMART
Wonders of whole grains
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Don’t miss out on whole grains for a wholesome diet. Dr. Jalaja Ramaswamy
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Photo: K. Gopinathan
Health advantages: Polished white rice misses out on vital nutrients.
A bowl of rice, a katori of dal, a cup of curds and plenty of vegetables — until recently, this combination would have been considered a wholesome, healthy meal. But is it really so? Most well-informed nutritionists today would tend to strongly disagree. The new dietary advice recommends that whole grain is the group of foods that must be encouraged and that at least half the grains consumed must be in the form of whole grains.
p>How do you define whole grains? Typically a grain (like rice and wheat) contains a hull beneath which is found the endosperm, bran and the germ. Edible whole grains consist of a large portion of the principal components — endosperm, germ and bran. Whole wheat flour and brown rice are examples of whole grains. In contrast, refined grains like white rice and maida contain chiefly the endosperm.
Both bran and the germ are rich in many vitamins including vitamin E and the B complex vitamins, minerals like calcium, phosphorus, magnesium and iron, protective lipids, dietary fibre and many phytochemicals, which have the ability to act as antioxidants and offer protection against a spectrum of diseases. Whole grains are also low in fat, saturated fatty acids and cholesterol but contain the essential fatty acids. Refined grains would only contain significant amounts of starch and energy.
In traditional Indian diets, grains were consumed either in whole form or as coarse flours made from stone grinding. Today, however, much of the grain is milled and refined and this process removes most of the bran and the germ and leaves only the endosperm. In states like Tamil Nadu, the staple cereal is the milled and polished white rice. This also means that the availability of the vital nutrients in the diet is minimised. The health advantages of whole grains are largely associated with consuming the whole but not the refined grain.
Benefits
Gastrointestinal effects: The dietary fibre (the indigestible part of the plant that is also found in fruits and vegetables) present in whole grains consists of both soluble and insoluble fibre. The insoluble dietary fibre increases the faecal weight and prevents constipation. This effect could provide a big relief for those groups of people including the elderly in whom constipation could be a recurring event. Other types of carbohydrates in the whole grains are believed to inhibit the growth of harmful bacteria in the gut.
Cardiovascular benefits: Strong evidence indicates that whole grain consumption lowers the risk of cardiovascular diseases by reducing total and LDL cholesterol levels. Soluble dietary fibre (found in oats and barley) is associated with lowering cholesterol levels and offers a protection against cardiovascular abnormalities. Substances called lignans in whole wheat and oats are also reported to lower the cholesterol levels. Incidentally, lignans are also concentrated in seeds like flax seeds (highly acclaimed for its cardio-protective effect), pumpkin seeds and caraway seeds. This is not all. Whole grains also contain plant sterols, similar to cholesterol, which inhibit the absorption of dietary cholesterol. The unsaturated fatty acids in whole grains are also known to reduce the cholesterol levels.
Type II diabetes: Studies have consistently shown that the risk for Type II diabetes is much lower if your diet is prudent and includes whole grains. Whole grains may play a role both in the prevention and management of diabetes mellitus. In diabetics, soluble fibre in whole grains causes a slower rise in glucose levels; what is generally referred to an improved glucose response. This is also because they are more slowly digested than the refined cereals and thus permit a slower increase in blood sugar levels.
Cancers: Dietary fibre, the B-complex vitamins, antioxidants like selenium and vitamin E and the phytochemicals in whole grains are all implicated in the protection against many types of cancers including lung, prostate and colorectal cancers.
Uncontrolled Type II diabetics have not only a high blood sugar levels but also high insulin levels. Interestingly, recent research has shown that factors that elevate insulin levels are associated with a higher risk of colon cancer.
Weight management: Studies suggest an association between whole grain consumption and the control of body weight. It appears that whole grains could reduce the risk of obesity. The indicators of being overweight — a high BMI and a weight:hip ratio — are less marked in people eating whole grain cereals. The coarse bran is credited with delaying gastric emptying and thus delaying the onset of hunger. This means you eat less and you gain less weight.
Finally studies suggest the risk for all cause mortality reduces with increasing whole grain intake. Now, you know how simple it is to live longer.
There are some anti-nutrients in whole grains that could inhibit protein digestion and impair the absorption of nutrients. Does this mean that you think twice before you include whole grains? Certainly not! Their effects are minimal and the merits of whole grain consumption far outweigh the disadvantages.
Increasing intake
So what’s the best way to increase your dietary levels of whole grains? Try substituting rice, at least in one meal, with whole grain preparations like rotis or parathas.
When you shop, look for whole wheat bread rather than white bread and whole grain breakfast cereals. Also try to switch your idli and dosa for an oatmeal porridge!! Some grains can also be bought germinated and this definitely offers additional benefits. Innovative recipes including salads and desserts can incorporate whole grains. Dietary recommendations today only emphasise on nutrients and energy. Whole grains deserve more stress when dietary recommendations are made.
In the United States there is a rigorous campaign to promote the intake of whole grains. “Whole grain” stamps on products make it easier to identify them. It’s time to promote the same campaign in our country. The message is loud and clear: whole grains are an essential component to your diet and if you want a wholesome diet, don’t miss out on whole grains!!!
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