A whole grain is the seed of a cereal grain from which none of its three component parts have been removed: the bran or outer layer, the endosperm or middle layer, and the germ or embryo, which is its innermost component. Therefore, according to nutritionist Rosa María Ortega, flours made with the grain and all three natural parts are scientifically proven to be among the richest in nutritional properties.
Whole grains “should be a key component of any balanced and healthy diet, as they provide numerous health benefits,” according to this expert, who points out that the three natural layers of the grain preserve nutrients such as complex carbohydrates, B vitamins, minerals (calcium, iron, magnesium, and zinc), and fiber. “Thanks to this, whole grains contribute to improved gastrointestinal health and help control weight and inflammation. Furthermore, they have a high antioxidant capacity, providing additional protection against chronic diseases such as cardiovascular disease, diabetes, and even cancer,” Ortega affirms.
To achieve a significant health benefit, international recommendations advise six to ten servings of grains per day, with at least half of those servings being whole grains. "One of the most practical and affordable ways to consume them is through products made with whole-grain flours, such as bread, a staple of the Mediterranean diet. Wild rice, corn, and oats also contain these types of grains," the specialist points out.
COMPARING
"If we compare the nutritional composition of corn with that of wheat, the former has a slightly higher energy value, twice the amount of fats or lipids, mostly unsaturated, and half the amount of protein. The carbohydrate content is very similar," notes the expert consulted.
CEREALS AND DISEASES
Obesity and overweight
Increasing the consumption of whole grains has an impact on weight management, as the fiber content promotes a feeling of fullness. “This allows for the creation of diets that are easy and safe to follow, making them more useful for achieving weight loss goals,” Ortega points out. “We can consume them in the form of whole-grain bread, either at breakfast or as an accompaniment to meals.”
Cardiovascular diseases
According to Ortega, people who consume three or more servings of whole grains have a 20 to 30% lower risk of developing coronary heart disease compared to those who consume fewer of these grains. “Furthermore, a diet rich in whole grains is associated with reduced levels of total cholesterol and low-density lipoproteins (LDL),” he adds. “We can eat these types of grains as a first course or as a side dish, combining them with vegetables and a protein source (meat, eggs, fish). We can also eat bread with any meal or as a snack to moderate our consumption of other foods high in saturated fat (processed meats, cheeses) that can contribute to increased blood cholesterol.”
Diabetes
Adequate consumption of products like whole-wheat bread is associated with a 20 to 30% reduction in the risk of developing type 2 diabetes. These grains are useful not only in preventing diabetes but also in managing the disease once it develops. Whole-grain breads have a lower glycemic index (a measure of how quickly blood sugar levels rise after eating) than white breads, offering better blood sugar control. “For patients with diabetes, choosing foods with a low glycemic index is very important, as it allows them to better manage their condition. Therefore, incorporating these grains into a healthy diet is key,” she says.
Cancer
"Consuming whole grains is linked to a lower incidence of colorectal cancer, reduces the risk of developing gastrointestinal cancer by 20 to 40 percent, and offers protection against other types of cancer, especially those affecting the digestive system," according to Dr. Ortega. The fiber in these grains increases the volume of matter passing through the intestine and enhances the absorption and elimination of carcinogenic substances. Furthermore, the fermentation of fiber in the colon helps improve the health of normal cells, exerting a prebiotic effect that promotes the growth of beneficial bacteria and hinders the growth of harmful ones. "All of this improves intestinal and overall health, making it more difficult for cancer to begin and progress," Ortega explains.
NOTE: Consuming whole grain cereals offers protection against various types of cancer.
