Cerealsis the world's largest source of food energy. The three most consumed types are; wheat, rice and corn. Despite its widespread consumption, its effects on health are controversial.
Some common items of cerealsWhile it is considered to be an important component of a healthy diet, some of them are stated to be harmful. Some health professionals, cerealsHe thinks that it should be avoided as much as possible.
High amount refined grains; Although linked to health problems such as obesity and inflammation, including lowering the risk of diabetes, heart disease, and high blood pressure whole grainshas many health benefits.
"Are the grains healthy?" What are the vitamins? "What are the cereals? What are their names?" questions constitute the subject of the article.
What Are Cereals?
Cerealsare small, hard and edible dry seeds that grow on grass-like plants called cereals.
It is a staple food in most countries and provides more nutritional energy than any other food group worldwide.
Cereals played an important role in human history and grain agricultureIt is one of the most important advances contributing to the development of civilization.
Although eaten by humans, they are also used to feed animals.
Many, including grain type has. Consumed today cereal varieties It is:
Egypt
White rice
- Wheat
- Oat
- Popcorn
- millet
Brown rice
Rye
Wild rice
- Bulgur
Buckwheat
- Firik bulgur
- Barley
- Sorghum
There are also foods that are not technically grains but are prepared and consumed such as grains, which are called pseudo-grains. To these, quinoa ve buckwheat It is included.
Foods made from cereals It includes foods such as bread, pasta, breakfast cereals, muesli, oatmeal, pastry and cookies. Grain-based products are also used to make additives added to all kinds of processed foods.
For example, high fructose corn syrup, an essential sweetener, is made from corn.
What Are Whole Grains and Refined Grains?
As with most other foods, whole cereals is not the same. Whole wheat and refined cereals There are important differences between. Whole grains It consists of 3 main parts:
Bran
The hard outer layer of the grain. It contains fiber, minerals and antioxidants.
Seed
It is a nutrient-rich kernel that contains carbohydrates, fats, proteins, vitamins, minerals, antioxidants and various phytonutrients.
endosperm
The largest part of grain contains mostly carbohydrates (as starch) and protein.
Refined grainsdandruff and seeds are removed, leaving only the endosperm. Whole grainalso contains all of these sections.
What Are Whole Grains?
Whole grainsincludes all three parts mentioned above.
Grains can be crushed or broken, but as long as these three parts are in their original proportions whole grain It is considered.
Whole grain foodsproducts made from whole grain food It is considered.
What Are the Benefits of Cereals?
Whole grains and whole grains are high in nutrients and fiber
Refined grainscontains empty calories and lacks nutritional value; this does not apply to whole grains. Whole grains are high in many nutrients such as fiber, B vitamins, magnesium, iron, phosphorus, manganese, and selenium.
This also depends on the type of grain. Some grains (like oats and whole wheat) are loaded with nutrients, others (like rice and corn) are not even nutritious at all.
Whole grains It provides many important nutrients. Tam cerealsSome important nutrients are:
Lif
Bran provides most of the fiber in whole grains.
vitamins
Whole grains are particularly high in B vitamins, including niacin, thiamine, and folate.
Minerals
They also contain good amounts of minerals such as zinc, iron, magnesium and manganese.
Protein
Whole grains Provides several grams of protein per serving.
Antioxidants
Various compounds in whole grains act like antioxidants. To these phytic acidlignin and sulfur compounds.
Plant compounds
Whole grainsoffers many plant compounds that play a role in preventing disease. These include lignans, stanols and sterols.
The exact amount of these nutrients depends on the type of grain.
To give an idea in terms of nutritional profile, the nutritional content of 28 grams of dry oats is as follows:
Fiber: 3 grams
Manganese: 69% of the RDI
Phosphorus: 15% of the RDI
Thiamine: 14% of the RDI
Magnesium: 12% of the RDI
Copper: 9% of the RDI
Zinc and iron: 7% of the RDI
Lowers the risk of heart disease
Whole grainsOne of the biggest health benefits of health is that it lowers the risk of heart disease, the leading cause of death worldwide.
A review study conducted in 2016 analyzed the results of 10 studies and weighed three grams each day. eating whole grains, found that it could reduce the risk of heart disease by 22%.
Researchers suggest that more of a heart-healthy diet whole grain and concluded that it should contain less refined grains.
Lowers the risk of stroke
Whole grains can lower the risk of stroke. In the analysis of six studies involving approximately 250.000 people, the most whole grain those who ate the least had a 14% lower risk of stroke than those who ate the least.
The second reason to use the whole grainsThe three compounds in it (fiber, vitamin K, and antioxidants) may reduce the risk of stroke.
It reduces the likelihood of obesity
Eating fiber-rich foods, keeping you full don't overeati prevents. This is one reason why high fiber diets are recommended for weight loss.
Whole grains and products made of them, refined grainsand many studies show that it can reduce the risk of obesity.
Three servings a day whole grain A review of 120.000 studies involving 15 people who ate, found that these people had low BMIs and reduced belly fat.
In another study reviewing research from 1965 to 2010, whole grain consumption was found to be linked to a slightly lower risk of obesity.
Lowers the risk of type 2 diabetes
Refined grains instead whole grainsConsuming can lower the risk of type 2 diabetes.
Review of 16 studies, refined grainsof, with whole grainand concluded that those who eat at least two servings a day may reduce the risk of diabetes.
One reason for this is fiber-rich whole grainsThey can help with weight control and prevent obesity, which is a risk factor for diabetes.
Moreover, the studies, whole grain dietGood has been associated with lower fasting blood glucose levels and improved insulin sensitivity.
This is because it helps to metabolize carbohydrates in the body and cerealswhich is also a mineral that is linked to insulin sensitivity magnesiumStop.
Supports digestive health
Whole grainsThe fiber contained in it is beneficial for digestive health in several ways.
First, fiber helps to add bulk to stool and prevents constipation.
Latter, cerealssome types of fiber in prebiotic behaves like This means that they help nourish the healthy, good bacteria in the gut that are important for digestive health.
It reduces chronic inflammation
Inflammation is the root of many chronic diseases. Some evidence whole grainsshows that it relieves inflammation.
In one study, the most whole grain women who ate it were the least likely to die from chronic diseases associated with inflammation.
Also, in a recent study, people with unhealthy diets replaced refined wheat products with whole wheat products, and a reduction in inflammatory markers was seen.
It can reduce the risk of cancer
Grain and cancer Studies on risk have yielded mixed results.
A 20 review of 2016 studies on the topic reported that six studies showed a reduction in cancer risk, while 14 studies showed no link.
Current research, whole grainsIt shows that the strongest anti-cancer benefits are against colorectal cancer, one of the most common types of cancer in men and women.
Additionally, some of the health benefits linked to fiber may reduce the risk of cancer. These include the role of antioxidants and prebiotics.
Finally, including phytic acid, phenolic acids and saponins whole grainsOther components of can slow the development of cancer.
Linked to reduced risk of premature death
When the risk of chronic disease is reduced, the risk of dying early usually decreases.
A study in 2015, whole grain consumptionHe argued that, in addition to dying from heart disease, it also lowered the risk of death from any other cause.
Helps to lose weight
Whole grains Because it's a great source of fiber, it can help you feel full between meals to reduce hunger and fight appetite.
One study found that increased total fiber intake may be linked to a lower risk of weight gain and fat gain in women.
Other studies, whole grain shows that eating may be associated with a lower risk of weight gain and obesity.
What Are the Harms of Grains?
Refined grains are extremely unhealthy
Refined grains,whole grainsbut most of the nutrients have been removed. Nothing is left except the high-carb, high-calorie endosperm with lots of starch and small amounts of protein.
Fiber and nutrients have been stripped and hence refined grains It is classified as "empty calories".
The body's digestive enzymes are now easily accessible, as the carbohydrates are separated from the fiber and perhaps even turned into flour.
For this reason, they break down quickly and when consumed can cause rapid spikes in blood sugar levels.
When we eat refined carbohydrate foods, blood sugar spikes rapidly and then drops again soon after. When blood sugar levels drop, we quickly become hungry and have a craving for food.
Many studies show that eating these foods can lead to overeating and therefore lead to weight gain and obesity.
Refined grainsis linked to numerous metabolic diseases. Insulin resistancewhat they cause, they are linked to type 2 diabetes and heart disease.
Some grains contain gluten
Gluten is a protein found in grains such as wheat, rye, and barley. Some are sensitive to gluten. This celiac disease people with severe autoimmune diseases, and people with gluten sensitivity.
Some common items of cerealsWheat, in particular, is also high in FODMAPs, a type of carbohydrate that can cause digestive upset in many people.
Cereals are high in carbs, may not be suitable for diabetics
CerealsIts carbohydrate ratio is very high.
It can be a problem when diabetics eat large amounts of carbohydrates and take medications that lower blood sugar (such as insulin).
Therefore, patients with insulin resistance, metabolic syndrome or diabetes cerealsespecially refined varieties.
However, not all grains are the same, and some (such as oats) may even be beneficial.
One small study showed that eating oatmeal daily reduced blood sugar levels and reduced insulin needs by 40% in diabetic patients.
Cereals contain antinutrient
A common problem with grains is that they contain antinutrients. Antinutrients are substances in foods, particularly plants, that interfere with the digestion and absorption of other nutrients.
It, fitic acid, lectin and others. Phytic acid binds minerals and prevents their absorption, and lectins cause damage to the intestines.
However, it is important to know that antinutrients are not unique to grains. It is found in all kinds of healthy foods, including nuts, seeds, legumes, tubers, and even fruits and vegetables.
If we were to avoid all foods that contain antinutrients, there wouldn't be much left to eat. Traditional preparation methods such as soaking, sprouting, and fermentation degrade most antinutrients.
Unfortunately, many grains consumed today do not go through these processing methods, so they may contain significant amounts of antinutrients.
Yet the fact that a food contains antinutrients does not mean that the food is bad. Every food has its advantages and disadvantages, and the benefits from natural foods generally outweigh the harmful effects of antinutrients.
How to Eat Whole Grains?
Whole grainsconsumption is easy. In your diet refined grainsI, whole grains replace with.
For example, instead of pasta, consume whole wheat pasta. Do the same with bread and other cereals.
A product cerealsRead the ingredient list to find out if it has been made from. Look for the word "complete" in the grain types context.
Do you like to eat foods from the grain group? Do you eat whole grain? Please give us a comment.
