Whole grain reduces the risk of diseases
When it comes to healthy eating, choosing whole grains together with a lot of vegetables is at the top of the list. Every nutritionist tells it: whole wheat bread is healthier than white bread and it is better to choose whole wheat spaghetti than regular spaghetti. Why is that anyway?
What is whole wheat?
The term whole grain refers to the whole grain of wheat. Whole grain is therefore always only about products made from grains. Cereal grains are ground into flour and products are made from it, such as bread, crackers, pasta, cookies and pancakes. Whole wheat flour is the flour that contains the whole ground grain. This means that the membranes of the grains and the germ are also ground. The more of the husk and germ that is sifted out, the whiter the flour, and the less whole grain it is. The most commonly used cereal in the Netherlands is wheat. But also maize, rye, barley, spelt, rice and oats are grains that you often see. And then there are some so-called pseudo grains such as quinoa and buckwheat. So this can all be in a whole grain variant.
Full of nutrients
Grains are the seeds of the cereal plant. A new plant can grow from this, which is why they are full of valuable substances. Substances that are also healthy for us. The germ contains good fats, vitamins and minerals and the outer layer of a grain (the bran) contains a lot of fiber and also vitamins and minerals. The content of B vitamins in particular is therefore high in whole grain products. Whole grain products also provide a lot of iron. The inner part of the grain – the white part – consists mainly of carbohydrates and also contains some proteins. The total package therefore provides many good nutrients. If the outer layer and the germ are sieved out and flour remains, it therefore mainly contains less fiber, B vitamins and minerals. The beneficial effects of whole grain products are mainly attributed to the high amount of fiber.
Healthier?
Worldwide, research has long been conducted into the effect of whole grains on health. The conclusion from these studies is that whole grain products reduce the risk of diseases. For example, eating whole grain products reduces the risk of cardiovascular disease. The nutrients from whole grain products have a beneficial effect on, among other things, inflammation and blood clotting. Eating whole-grain products also lowers the risk of developing colon cancer. The fibers stimulate the intestines to keep moving. This not only prevents a blockage, but it also prevents irritations to the intestinal wall. Furthermore, part of the fiber from whole grains remains in the large intestine. There they form a breeding ground for beneficial intestinal bacteria. And those bacteria help keep the gut healthy again. Finally, eating whole grains seems to lower the risk of developing type 2 diabetes. All these health benefits can be achieved by eating 60 to 90 grams of whole grain products per day. That is equivalent to 2 to 3 slices of bread per day or 1 slice of bread and a portion of brown rice.
It is not yet clear exactly how this protection of whole wheat works, but the researchers do know that a large part of the effects is due to the fibres. An additional especially of those fibers is that they ensure that you do not feel hungry again after a meal with whole grain products.
How much fiber do you need
For good health you need at least 30 grams of fiber every day. But not many people achieve that, because in general the fiber intake of the Dutch is bad. On average, an adult consumes 21 grams of fiber per day. Men slightly more (23 grams per day) than women (18 grams per day). We get most fiber from bread, grains, rice and pasta. In addition, vegetables, fruit, nuts, seeds and legumes also provide fiber. Although these are different types of fibers than fibers from grain products. Because the fiber intake in the Netherlands is so low, nutrition education has been insisting on eating whole grains for years. If you choose more whole grains, your fiber intake will automatically increase (see Table).
food swaps
Getting more fiber in your diet in a convenient way is a matter of choosing slightly differently. Count from your profit if you choose whole grain from now on.
|
Replace this food |
grams of fiber per serving |
Because of this food |
grams of fiber per serving |
1 slice |
White bread |
0.8 |
Whole grain bread |
2.3 |
1 slice |
Brown bread |
1,8 |
Rye bread |
3.7 |
1 piece |
golden brown crispbread |
0.6 |
whole wheat crispbread
|
1.4 |
1 serving spoon |
cooked white spaghetti |
0.6 |
cooked whole wheat spaghetti |
1.9 |
1 serving spoon |
cooked couscous |
1 |
done bulgur |
2.7 |
1 serving spoon |
boiled white rice |
0.4 |
cooked brown rice |
1.3 |
100 grams |
flower |
4 |
whole grain flour |
11.1 |
100 grams |
pancake flour |
1,5 |
whole grain flour |
11.1 |
1 large |
wrap/tortilla |
2.1 |
whole wheat wrap |
9.6 |
1 slice |
slice gingerbread |
0.7 |
whole wheat gingerbread |
1.3 |
2.1 |
currant Bun |
2.1 |
muesli bowl |
3.4 |
How whole wheat is whole wheat?
Something may be called whole grain, but is it really that high in fiber? There are legal rules for bread: if a loaf of bread is called whole-wheat bread, it must be made from 100 percent whole-wheat flour. That’s a certainty. There is no statutory regulation for other products, but agreements have been made. For products such as biscuits, toast, crackers or pasta, it has been agreed that the name whole-wheat may only be used on the packaging if the flour for these products is also 100 percent whole-wheat flour. By the way, do not confuse the term whole grain with the term high-fiber on a package. With whole grain you can assume that the whole grain has been processed. High fiber just means that there is a lot of fiber in the product. This can also be fibers other than grain fibers and it is not necessary to use the entire grain.
No more white bread?
Whole wheat is healthier than white, but this does not mean that you can never enjoy such a delicious white bread again, or that you can never bake an ordinary pancake again. Healthy eating is always about the big picture. On average, if you opt for whole grains and also put other fiber-rich products on the menu, such as lots of vegetables, lots of fruit and regularly nuts and legumes, it is best to continue to enjoy a grain product that is not whole grain.