It is recommended to eat 50 to 75 g of whole grains daily (Bread, Brown rice, Quinoa, PopCorn, Wholegrain Breakfast Cereals…)
Refined grains, on the other hand, are grains stripped from all their natural goodness, practically devoid of natural fiber, containing chemicals (bleach, artificial colourings, artificial flavouring…) and solvents residues. Over 20 vitamin and mineral elements are removed when whole wheat is converted into white flour, yet only four or five, in synthetic form, are replaced by enrichment. Refined foods were introduced in the 1920s when industrialisation made the refining process both fast and inexpensive. Since then, global health has degenerated tremendously, with a growing number of Heart related disease, Diabetes, Obesity… And today, it has become a global epidemic that cost millions to National Health Services, but mostly lives.
Understanding the Grain structure:
A grain is made of three different parts:
1) A protective outer shell – that contains most of the fibres and is a good source of B Vitamin: the bran,
2) The endosperm, made of mainly starch (carbohydrate), provides energy for the seed and
3) The germ – rich in Vitamin E (Oils), antioxidants and Complex B Vitamins - also called the embryo or sprouting section of the seed, provides the growing kernel with essential nutrients.
When grain is refined, both the bran and the germ layers are stripped away leaving only the starchy-carbohydrate-rich endosperm.
Undeniably, stripping the grain from its essential goodness, including vitamins (vitamins A, E, B1, B5, B6, B12, C, folic acid), trace minerals (iron, zinc, magnesium, selenium, cobalt, manganese, copper) and fiber.
Whole Grains and Fibre
Whole grains can be an excellent source of fibre; however, Grains are not born equal: Whole wheat, Bulgur, Barley, Amaranth and Rye contain the highest amount of fibre when Brown rice contains the least.
Amaranth, quinoa, and buckwheat are called “pseudo-grains”, included in cereal grains because their nutritional profile, preparation, and use are extremely similar.
Add Whole Grains into your diet:
J.I. Rodale, The Health Finder (London: Rodale Press).
Jacqueline Verrett, Ph.D., Eating May Be Hazardous to Your Health (New York: Simon and Schuster).
Ross Hume Hall, Food for Nought, The Decline in Nutrition, (New York: Random House, Inc.)
Rudolph Ballentine, M.D., Diet & Nutrition.
Journal of Nutrition, May 2011;141(5):1011S-22S.
British Journal of Nutrition, April 18, 2011: 1-4
Diabetes Care, July 2007; 30(7):1753-7
American Journal of Clinical Nutrition, October 2010; 92(4):733-40
British Journal of Nutrition, January 2008; vol 99(1):110-20.
It is all about FOOD!!!™
This Blog offers an easy-to-read condensed descriptive of food groups, nutrients such as Minerals, Vitamins, Fat, Proteins and Carbohydrates, and their essential role the way nature intended, including their interactions on our body, and systems; nutrition; cooking processes; up-to-date listing of world news with major impact on food and consumers; comprehensive review of restaurants (Menus, Food-on-plate and Quality of Service); and easy-to-follow Exquisite recipes, as well as healthy snacks and juices.
Olivier is a Michelin-Star trained chef, also a student in Nutrition and Naturopathy, embracing fully his passion for good food and healthy eating. He should graduate July 2016.