Did you know that whole grains have more protein, minerals and vitamins than refined, not fat and that are beneficial to health?
Whole grains are those that have not been subjected to an industrial process to remove the shell and wrap them still retain the bran, rich in fiber, minerals, vitamins and other micro nutrients.
The most common are rice and refined wheat, although due to greater awareness of its importance, the integrals are constantly booming. Also are becoming daily in Western markets lost some of our diet, such as spelled (very similar to wheat and has not undergone any human manipulation), nourishing oats, barley and millet (relegated to animal feed). These, together with rye (typical of cold areas) and maize (Central America) make up the list of cereals.
Although commonly classified as quinoa cereal also does not belong to this division. Neither is soy (a legume), and amaranth (an herb).
5 benefits of whole grains compared to refined
1 – No fatter than refined
It is a myth that we will now dismantle the numbers on hand. Wheat is one of the most used, is, per 100 grams, 350 calories in the case of less refined and 10 when it is full. The same numbers are used for rice.
In addition, whole grains, as will point later reach triple the amount of fiber. This makes digestion slow down and to have the feeling of fullness for longer. As if this were not enough, these harmful fats drag components allowing its elimination and help stabilize blood sugar.
That is, whole grains have more calories than refined. Add to this that help control your appetite, we find that they are perfect allies (with due restraint) in any weight control diet.
2 – are richer in protein and less carbohydrate
As if the above were not enough, whole grains have more protein (necessary for life and any weight loss) and fewer carbohydrates.
Refined wheat flour, for example, has 9.3 grams of protein per 80 grams of carbohydrate. In the case of the integral features 70 grams of carbohydrate per 10.5 protein. Again, the numbers are made from whole grain.
3 – Whole grains have more vitamins and minerals
And this is because most of these micro nutrients are found in the bran (the skin that covers and has not been deleted) and also because another percentage is lost in the refining process. Non put here an exhaustive list, I leave some data for you to get an idea, always with reference to 100 grams of wheat flour.
In whole grains are multiplied by three or more amounts of iron (1.1 vs. 4 mg), calcium (15 vs 40 mg), iodine (1 vs. 4 mg) or potassium (130 versus 450 mg). Much reaches quintuple in the case of magnesium (28 versus 140 mg) and zinc (0.8 vs 5.5 mg).
The same applies to all the B vitamins or the E group, reaching double in the case of wheat, for example, or triple in the case of rice.
4 – Whole grains help maintain bowel tone
Because of its high fiber content (up to 15 grams in the case of rye, wheat 10, oats 8 or 1.2 in rice) helps remove waste from the body. In addition, this component involves some fats and toxins causing not become digested.
5 – They control the estrogen and the progress of certain diseases
The bran also allows longer maintain adequate blood sugar levels. That helps control insulin in people with diabetes or pancreas problems, to satisfy hunger for longer, slowing digestion, to have estrogen under control and also keep tone the cardiovascular system.
Did you know …?
The same amounts are used when exposed before it is flour, flakes (no sugar added) or bread.
It is a true urban myth that dictates that refined grains are better than the whole. Indeed, the latter are more sensitive and sophisticated, even as regards to its flavor and taste characteristics.