hourAn elite official likes whole grains. In the United States, it is a dietary therapy. guideline Recommend that more than half of the grain intake of a person is a whole grain and that it is “restricting refined grain intake.” In England National Health Service Chul should explain about one -third of the food intake of a person, and man say, “Choose high fiber or full grain varieties.”
But is the whole grain really better than a sophisticated grain product such as white rice, bread and pasta?
They certainly have health benefits. According to Mayo ClinicTong grains can help control cholesterol levels, weight and blood pressure, which can help reduce the risk of heart disease and diabetes.
However, experts say that the refined grains should be completely avoided. In fact, if you concentrate too much on certain foods and nutrients rather than overall health and lifestyle, it can have a harmful effect than eating a piece of white bread.
Here are some things you need to know about the grain of grain tablets.
What is the difference between the grain and the refined grain?
The grain is the edible dry seed of the edible turf grown for food. Dena Champion, a registered nutritionist of Ohio State University Wexner Medical Center, consists of three components, and Dena Champion, which is known as a small core known as bacteria and a solid external coating known as a large and starch medium hierarchy, consists of three components.
If the whole grain kernel is processed to make sophisticated grains such as white flour, bacteria and bran remove, leaving only the endo spur. Endopers are the largest ingredients of the grain, but also includes the least nutrients. Removing bacteria and bran from grains remove large amounts of fiber, protein, vitamins and minerals.
In general, the champion says this process is done to create a softer taste and texture. Considering the dense texture of the rye bread, think of the light of the white bread.
What is the advantage of the whole grain?
The whole grain contains more nutrients overall than the refined grains. And superstar nutrients? fiber.
Fibers of all grains help to improve digestion by supporting intestinal bacteria and regular bowel movements, say Lisa R Young, a nutrition professor at the University of New York. It also helps the body control the blood sugar level by improving insulin sensitivity and reducing the risk of diabetes. Fibers also keep you richer for a long time, Young says.
Also, the registered nutritionist Ashli Greenwald said Johns Hopkins MedicineThe whole grain contains vegetable nutrients, which is a vegetable compound that can reduce inflammation and reduce the risk of heart disease and diabetes. She says that some of the grains can be a “good source of protein.”
What is the risk of high diet in refined grains?
In contrast, one of the biggest risks of processing and refined grains is that they do not get appropriate fiber, the champion says. “Most Americans do not consume enough fiber, and eat more grains can have a big impact,” she says.
According to American Nutrition SocietyOnly 7%of American adults meet the current fiber surplus recommendations: 14g of fiber per 1,000 calories.
Products made of purified grains are also likely to be highly processed and are likely to contain sugar, saturated fat and sodium, Champion says.
Young people say that because of the low level of the fiber and the high level of highly processed ingredients, the purified grain is rich in diets, which is not good for intestinal health, and blood sugar spike increases and inflammation is likely to increase.
After the newsletter promotion
Should I avoid white rice, bread and pasta?
Refined grain products have become a demonized age in the age of low -carb diet. But they are essential elements of many cultural dishes, such as sushi rice in Japan, for example French baguettes. These culture “Often Better She is a health marker than the United States. ”This refined grain is just a part of a lifestyle that tends to include small parts, ultra -processed foods, balanced meals and more physical activity.
Experts say overall diet is more important to health than a single food. The champion says, “No one needs to consume 100% of 100% of the grains, and she usually says that a healthy diet contains” sophisticated fruits, vegetables, and more often than many fiber. “
Malak Saddy, a registered nutritionist, said that the low -carb diet craze in the 90s and early in the 90’s and early is “limiting than exchanging or diversifying diet.” “If you want to have carbohydrates, you can only have whole grains,” she recalls. As cool as the whole grain, you can find nutrients in fruits and vegetables.
It is important not to sell too much of the commitment of whole grains. As Saddy pointed out, diet is just one component of overall health.
“If you can’t access food, you can’t sleep safe, it’s not financially stable, or if you don’t have a support system, you can eat as much grain as you want, and you will still not be able to get it.” “Other decision factors have more influence on you.”
In addition, refined grain products can often be cheaper than whole grain foods. For example, the lump of Ezekiel is a cost of about $ 8 by sprinkling grain bread.
Saddy says morally neutrally neutralizes the whole grain and stylish grains, Saddy says.
“It feels like eliteism: I am better than you because I eat whole grains,” she says. She creates something dynamic that can contribute to disorder eating habits that some foods are good and other foods are considered bad. “This is much more than our health than just eating white rice or white corn.
The terms such as “multi -grain”, “wheat” or “tong grain” can be a clever way to make the product look like a total grain, or Young says.
Instead, experts say that they should look at the nutritional label and determine the ingredients and fiber content of the product. Young said that ingredients such as “tong wheat” or “100% totally grain” should be named for the first time in the list of ingredients. True grain products should contain at least 3g of fiber.
For example, you can also buy unprocessed whole grains such as quinoa, pars, oats or brown and black rice.
