How good are whole grains?

Whole grains have been part of the human diet for tens of thousands of years. However, some advocates of many modern diets, such as the paleo diet, argue that eating whole grains is bad for your health. While eating a lot of refined grains has been linked to health problems like obesity and inflammation, whole grains are a different story. In fact, eating whole grains has various benefits, including a reduced risk of diabetes, metabolic cardiovascular disease, and high blood pressure. In this article, we will provide useful information for users to better understand the role of whole grains.

Currently, cereals are the main source of food for many households around the world. In terms of structure, they consist of 3 parts: bran (outer layer of fiber rich in nutrients), germ (embryo contains some B vitamins, minerals, fats and proteins of the grain) and endosperm (the main part of the grain is the source of nutrients). the germ's food supply, which is mainly starch with small amounts of protein, vitamins and minerals).
Whole grains are simply grains that have all three parts intact. They are generally high in iron, magnesium, manganese, phosphorus, selenium, B vitamins and fiber
Nutritionally, whole grains have had their inedible outer skin removed but still retain all three edible portions. of seeds. In contrast, refined grains such as white flour (including unbleached flour) and white rice have their bran and germ removed during the milling process, leaving only the endosperm.
In the past, wild grains were used by hunter-gatherers as food for each hunting trip in certain regions during the Stone Age. During the Agricultural Revolution, large quantities of wheat, barley, rice, and other grains were grown and became part of the human diet in many other regions.

Since then, people around the world have consumed a variety of grains based on cultural preferences and local availability. Of the dozens of whole grains that exist, some of the best known and widely consumed include:
Barley Brown Rice Rice Corn Oats Rye Whole Wheat Cracked Wheat Grains Buckwheat millet

Whole grains contain many important nutrients including:
Fiber : The bran component in whole grains provides most of the fiber Vitamins: Whole grains are especially rich in B vitamins, including niacin (a vitamin B3), thiamin (vitamin B1) and folate (vitamin B9). Minerals: Whole grains also contain a large amount of minerals such as zinc, iron, magnesium and manganese. Protein: In a serving of whole grains, there is not a small amount of protein needed to benefit the body. Antioxidants: It is impossible not to mention the anti-aging effect of whole grains because they contain many compounds such as phytic acid, lignans, ferulic acid and sulfur compounds. Whole grains contain a variety of plant compounds that have a role in preventing disease including: polyphenols, stanols and sterols. The exact amount of these nutrients depends on the type of grain.
For example: The amount of nutrients in 28 grams of dry oats includes:
Fiber 3%; Manganese: 69% of the RDI (reference daily amount); 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

One of the biggest health benefits of whole grains is that they reduce the risk of heart disease - the leading cause of death worldwide
A review of 10 studies on whole grains for found that taking three 28-gram servings of whole grains daily can reduce the risk of heart disease by 22%. Similarly, a 10-year study in 17,424 adults in the United States observed that those who ate the highest percentage of whole grains to their total carb intake had an increased risk of heart disease. 47% lower
Researchers concluded that a heart-healthy diet should include more whole grains and less refined grains. But most studies lump all the different types of whole grains together, making it difficult to distinguish the benefits of each.
However, one reliable study confirmed that whole-grain breads and cereals are directly linked to a reduced risk of heart disease.

In an analysis of 6 studies in nearly 250,000 people, those who ate the most whole grains had a 14% lower risk of stroke than those who ate the least.
Furthermore, certain compounds in whole grains, such as fiber, vitamin K, and antioxidants, may reduce the risk of stroke.
Whole grains are now recommended by many nutritionists to be used in diets like the DASH and Mediterranean diets, both of which can help reduce the risk of stroke

Eating foods rich in fiber can keep you full and prevent overeating. This is one reason why a high-fiber diet is always recommended for weight loss
Whole grains and products made from them are more filling than refined grains and research also shows that they May reduce the risk of obesity.
In fact, eating 3 servings of whole grains daily had a positive effect on lower body mass index (BMI) and less belly fat in a review of 15 studies in nearly 120,000 people in the US.
A 2013 systematic review of RCTs (Randomized High Quality Control Trials) - considered the strongest type of evidence - showed slightly higher fat loss (difference less than 0.5%) with no difference in overall weight loss in the high-grain diet group compared with the refined grain group.
Several other RCTs have found that in normal-weight and overweight adults, those who consumed whole grains versus refined grains for 4 to 16 weeks had increased metabolic rate. resting metabolism and greater loss of belly fat, insulin resistance, inflammation and body weight

A review of 16 studies concluded that replacing refined grains with whole grains and eating at least 2 servings of whole grains per day can reduce the risk of diabetes. Part of this is because fiber-rich whole grains can also help control weight and prevent obesity, a risk factor for diabetes
Furthermore, studies have linked eating whole grains to reduce fasting blood sugar and improve insulin sensitivity. This could be due to magnesium, a mineral found in whole grains that helps your body metabolize carbs and is involved in insulin sensitivity.

The fiber in whole grains can support healthy digestion in a variety of ways.
First, fiber helps bulk up stools and reduces the risk of constipation.
Second, certain types of fiber in cereals act as prebiotics. This means they help provide your gut with beneficial bacteria, which is important for digestive health
Some RCT studies show that the bacteria residing in your colon make fatty acids short chains as a by-product of fiber digestion. Research results indicate that consuming whole grains seems to promote the production of these short-chain fatty acids, which nourish the gut and may improve insulin sensitivity.

Inflammation is thought to be at the root of many chronic diseases, including heart disease. Two meta-analyses of RCTs in people with unhealthy diets found that consuming whole grains instead of refined grains reduced inflammatory markers C-reactive protein (CRP) and interleukin-6 ( IL-6).
Some other evidence suggests that women who eat the most whole grains are less likely to die from chronic diseases related to inflammation.
The results of these and other studies support public health recommendations to replace most refined grains with whole grains

Cancer treatment centers or organizations often promote whole grains as a food that helps prevent cancer. This is based on most observational studies showing that people who eat the most whole grains have a lower risk of certain cancers, especially colorectal cancer. However, these studies are undermined by their low risk rates and the fact that many other epidemiological studies have failed to confirm such findings.
A major challenge in these studies is accurately assessing intake. There are biomarkers for whole grain intake that have been studied, but they also have their own limitations including a short half-life. This is important when considering bowel cancer prevention because large amounts of fiber can be required and this is difficult to assess at present.
In a review of 20 studies, 6 showed a reduced risk of cancer, while 14 showed no association. Currently, the biggest cancer-preventive benefits of whole grains are for colorectal cancer, one of the most common cancers, due to the high fiber content of whole grains that act as a prebiotic. , and other ingredients including phytic acid, phenolic acid, and saponins, which may slow the growth of cancer

As your risk of chronic disease decreases, so does your risk of premature death.
In fact, one study found that eating whole grains specifically reduces the risk of dying from heart disease, as well as from any other cause. Study used data from two large cohort studies, adjusting for other factors likely to influence mortality, such as smoking, body weight, and overall dietary pattern
Results showed that each 28-gram serving of whole grains was associated with a 5% lower risk of death

While whole grains are healthy for most people, they may not be right for some people at all times.

Wheat, barley, and rye contain gluten, a protein to which some people are intolerant or allergic.
Having a gluten allergy, celiac disease, or gluten sensitivity can cause a range of symptoms, including fatigue, indigestion, and joint pain.
Gluten-free whole grains, including buckwheat, rice, oats and amaranth, are great for most people with these conditions.
However, some people have difficulty tolerating any nuts as well as indigestion and other symptoms.

Some grains, such as wheat, are high in short-chain carbohydrates called FODMAPs. These sequences can cause symptoms in people with irritable bowel syndrome (IBS) to a very common extent.

The first thing to do is to replace refined grains with whole grains. You can also experiment with new whole grains that you may not have tried before, such as quinoa.
Here are a few suggestions for whole grain dishes
Make porridge from oatmeal or other grains. Sprinkle toasted buckwheat flour over cereal or yogurt. Swap white rice for brown rice or get another whole grain like quinoa or farro. Add barley to vegetable soup. Try using whole grain flour, such as whole wheat pastry flour in baking...

For children to be healthy and develop well, it is necessary to have a nutritious diet in terms of quantity and quality balance. If children are not provided with adequate and balanced nutrients, it will lead to diseases of excess or lack of nutrients, which adversely affect the comprehensive development of children in terms of physical, mental and motor skills.
Children who do not eat properly are at risk of micro-mineral deficiency causing anorexia, growth retardation, malabsorption,... If they notice the above signs, parents should supplement their children with products. The supplement contains lysine, essential micro-minerals and vitamins such as zinc, chromium, selenium, and B vitamins to help fully meet the nutritional needs of children. At the same time, these essential vitamins also support digestion, enhance nutrient absorption, help improve anorexia, and help children eat well.
Parents can learn more:
Signs of zinc deficiency in children
Micronutrient deficiency and failure to gain weight in children
Please regularly visit Vinmec.com website and update useful information to take care of your child. Take care of the baby and the whole family.

References: mayoclinic.org, dietdoctor.com, healthline.com