The three most common types are wheat, rice and maize [1] .
Despite its widespread use, the impact on the health of the grain are controversial.
Some think they are an essential part of a healthy diet [2] , while others think that they do damage.
In the United States, health authorities recommend that women eat 5-6 servings of grains per day and men eat 6-8 ( 1 ).
Some health experts believe, however, that we avoid grains, if possible.
With the growing popularity of the Paleo diet [3] , which grains, people worldwide are avoiding grains because they believe that they are in poor health.
As is so often the case in the diet, there are good arguments on both sides.
This article takes a detailed look at the grain and its effects on health, examining both the good and the bad.
Grain?
Cereal grains (or beans) are small, hard and dry edible seeds called in plants of the genus grow cereal grasses.
You are a staple [4] in most countries and more food energy worldwide than any other food group is empty.
Grains have played an important role in the history of mankind, and the cultivation of cereals is one of the great progress that has driven the development of civilization [5] .
They are consumed by humans, and is also used to feed cattle and fat. Subsequently, the grains may be processed in various food products.
This is that several different types of grains such as
Today, the most widely produced and consumed grain corn (or maize), rice [6] and wheat [7] .
Other grains in small quantities consumed include barley, oats [8] , sorghum, millet, rye, and many others.
Then as food pseudo [9] eaten, not technically grain, but also willing and beans. These include Quinoa [10] and buckwheat.
The cereal-based foods are bread, pasta, cereal, granola, oats, tortillas and junk food such as cakes and biscuits. Cereal products are used also added for the production of components for all types of processed foods.
B. corn syrup, high fructose , a main sweetener in the US diet, which is made of maize.
[11]
In short, the grains are edible plant seeds called kernels. They provide more food energy worldwide than any other food group. The spent grain maize (corn), rice and wheat.
Whole grains vs. refined grains
As with most other foods all of the grains are the same.
The main difference to be made between whole and refined grains.
A whole grain consists of three main parts ( 2 , 3 )
- Bran: The hard outer layer of grain. It contains fiber, minerals and antioxidants.
- Germ rich essential nutrients including carbohydrates, fats, proteins, [12] , vitamins, minerals, antioxidants and phytonutrients different. The germ is the embryo of the plant, the part that gives birth to a new plant.
- Endosperm: Most cereals, mainly contains carbohydrates (such as starch) and proteins.
A refined grains, the bran and germ have been removed, leaving only the endosperm ( 4 ).
This diagram explains the difference with a whole grain and refined grain left right:
Some cereals (oats) are usually eaten whole, others are consumed refined in the rule.
Many cereals are mainly after they consumed sprayed into fine flour and processed differently. These include wheat.
Important: Please note that all grain label food packaging can be very misleading. These beads have often been pulverized to a fine powder and should have similar effects on the metabolism of their discriminatory colleagues.
Examples are processed grains, such as "whole grain" Froot Loops and Cocoa Puffs. These foods are not healthy, even if small amounts (powdered) whole grains contain.
Conclusion: A whole grain contains to supply the bran and germ of the grain, fiber and all kinds of important nutrients. Refined grains have this nutritious parts removed, leaving only the endosperm rich in carbohydrates.
Some whole grains are very nutritious
While refined grains are low in nutrients (empty calories [14] ), which is not true whole grains.
Whole grains sometimes high in many nutrients, including fiber, B vitamins, magnesium, iron, phosphorus, manganese and selenium ( 5 , 6 ).
This also depends on the type of grain. Some grains (such as oats and wheat) loaded with nutrients, while others (such as rice and maize) are not very nutritious, even in its entire form.
Note that refined grains often enriched with nutrients such as iron, folic acid and B vitamins to some of the nutrients during treatment (replace lost 7 ).
[15]
In short: Refined grains are low in nutrients, but some whole grains (such as oats and wheat) are responsible for many important nutrients.
Refined grains are extremely unhealthy
Refined grains, such as whole grains, with the exception of all good things away.
There is nothing left but the carbohydrate high-calorie starchy endosperm and small amounts of protein.
The fiber and nutrients were extracted and refined grains therefore classified as "empty" calories.
Since carbohydrates from the separated fiber [16] , and perhaps even flour are now easily accessible digestive enzymes in the body.
For this reason, they decompose rapidly and can cause rapid spikes in blood sugar levels in the blood when consumed.
When we eat foods with refined carbohydrates [17] , our blood sugar levels rise quickly and then fall again shortly after. If blood sugar levels drop, they will get hungry and craving [18] ( 8 ).
Many studies show that eating these foods leads to overeating, and can cause weight gain [19] and overweight ( 9 , 10 ).
Refined grains have also been associated with many metabolic disorders. They can lead to insulin resistance, and which are connected by 2 diabetes and heart disease (type 11 , 12 , 13 ).
From the perspective of nutrition, there is nothing positive about refined grains.
They are poor in nutrients, mast and harmful, and most people eat too much of them.
Unfortunately, most cereals adoption of this people has refined variety. To eat very few people in the west large amounts of whole grains.
In short, refined grains rich in carbohydrates are digested and absorbed quickly, which later became a rapid rise in blood sugar and hunger and cravings. With obesity and many metabolic diseases.
Whole grains have many health benefits
Whole foods are always better processed foods [20] . Grains are no exception.
Whole grains are to be rich in fiber and other important nutrients in general, and have not the same as refined grains metabolic effects.
The truth is that hundreds of studies that the consumption of whole grains in all kinds of beneficial health effects ( 14 , 15 , 16 )
- Longevity: Harvard study showed that people who ate more whole grains were 9% less likely to die during the study periods, with a reduction of 15% of deaths from heart disease ( 17 ).
- Obesity: Those who eat more whole grains, have a lower risk of obese and tend less abdominal fat [21] ( 18 , 19 , 20 , 21 ).
- Type 2 Diabetes: People who eat more whole grains have a lower risk of developing diabetes ( 22 , 23 , 24 ).
- Heart disease: People who eat more whole grains up to 30% lower risk of heart disease, the leading cause of death worldwide ( 25 , 26 , 27 , 28 ).
- Colorectal cancer: A study were associated with a 17% lower risk of colon cancer 3 servings of whole grains per day. Many other studies have similar results (found 29 , 30 , 31 ).
Sounds impressive, but remember that most of these studies are observational. You can not prove that whole grains are the reduction of disease risk caused were just people who ate whole grains are less likely to get them.
That is, there are also controlled studies [22] show (the real science) that whole grains can increase satiety and the many health markers, including markers of inflammation and risk of heart disease ( 32 , 33 , 34 , 35 , 36 , 37 , 38 ).
Conclusion: Many studies show that people who eat more whole grains have a lower risk of obesity, heart disease, diabetes, cancer, and tend to live longer. This is supported by data from controlled clinical trials.
Some Cereals containing gluten, which leads to problems for many people
Gluten is a protein found in grains such as wheat, spelled, rye and barley.
Many people with gluten intolerance. This includes people with celiac disease [23] , a serious autoimmune disease and people with gluten intolerance [24] ( 39 ).
Celiac disease affects 0.7-1% of the population, while the figure after gluten sensitivity range from 0.5 to 13%, with most around 5-6% ( 40 , 41 ).
So overall, probably less than 10% of the population is sensitive to gluten [25] . It always comes back millions of people in the United States alone, and should not be taken lightly.
This is attributed solely to a significant disease burden of heavy food (wheat).
Some wheat grains are also particularly rich in FODMAPs [26] , a type of carbohydrate digestion problems in many people (can cause 42 , 43 ).
However, just because the gluten causes problems for many people, that does not mean that the "seeds" are bad because many other whole grains are gluten [27] .
These include rice, corn, quinoa and oatmeal (porridge should be labeled "gluten-free" for celiac patients, because sometimes small amounts of wheat in the process mixed).
Conclusion: gluten, a protein found in many cereals (especially wheat) are found, can cause problems for people who are sensitive cause. However, there are many other grains that naturally gluten-free.
Grains are rich in carbohydrates, and probably suitable for diabetics
Grains are rich in carbohydrates.
For this reason, it can cause problems for people who can not tolerate a lot of carbohydrates lead in food.
This is especially true for diabetics who tend to do very well on a low carb diet [28] ( 44 ).
If diabetics consume a lot of carbohydrates, increase blood sugar levels in the blood, unless they take medications (such as insulin [29] ) to knock them down.
People with insulin resistance, metabolic syndrome or diabetes may therefore wish grains, especially refined variety avoided.
However, all grains in this respect are the same, and some (such as oatmeal) may also be advantageous ( 45 , 46 ).
A small study has shown that oatmeal daily reduces sugar levels in the blood of patients with diabetes, and reducing insulin requirement of 40% ( 47 ).
In addition to avoiding all grains a good idea for diabetics can (because carbohydrates) are whole grains at least "less bad" than refined grains ( 48 ).
Conclusion: The beans rich in carbohydrates, which are not suitable for people who follow a low carbohydrate diet. Diabetics may not tolerate a large amount of grains because of the large amount of carbohydrates.
Grains from anti-nutritional factors, but can degrade the
A common argument against the current is that it anti-nutrients [30] ( 49 ).
Antinutritional factors are substances in foods, especially plants that interfere with the digestion and absorption of other nutrients.
This includes phytic acid [31] , lectins and many others.
Phytic acid bind minerals and prevent from being absorbed that they, and lectins can cause damage to the intestine (cause 50 , 51 ).
However, it is important to note that the anti-nutritional factors are not specific for the grain. They are also available in all kinds of healthy foods [32] , including nuts, seeds, legumes [33] , tubers and even fruit [34] and vegetables.
If we were to avoid all foods that contain anti-nutrients, there would be plenty to eat.
That is, the traditional production methods [35] , as steeping, germination and fermentation can most of the anti-nutritional factors (degrade 52 , 53 , 54 ).
Unfortunately, most of today consume cereals by these treatment methods that can happen significant amounts of anti-nutrients in them.
But the fact that a food contains anti-nutritional factors not think it's bad for you. Each food has its advantages and disadvantages and advantages of whole foods are real usually higher than the harmful effects of many anti-nutrients.
Conclusion: As in other plant foods, grains tend contain anti-nutritional as phytic acid, lectins, and other factors. These can be degraded by use of methods for producing, as steeping, germination and fermentation.
Some grain diets powerful health benefits
Several studies have shown the plans made no grains.
These include low-carb diets and the Paleo Diet.
The Paleo Diet is leaking cereals at the beginning, but because of the low carb diets eliminate carbohydrate content.
Many studies [36] , both low-carb, showed that the paleo diet can lead to weight loss, reduce belly fat and substantial improvements in various health indicators ( 55 , 56 , 57 ).
Usually at once to change these studies, many things, so can not say that only the elimination of grains caused the health benefits you.
But they clearly show that a plan must be no grain healthy.
On the other hand, we have many studies [37] on the Mediterranean diet, including grains (especially whole).
The Mediterranean diet [38] also causes significant health benefits and reduces the risk of heart disease and premature death ( 58 , 59 ).
According to these studies, the two plans that include and exclude grains to be compatible with good health.
Message Home
As with most things in the areas of nutrition, everything depends on the person.
If you like grain and feel good about eating it, it seems a good reason to avoid it as long as you eat his whole grains more often.
On the other hand, if you do not cereal or if you feel bad how to do, then there is no harm to be avoided.
The grains are not essential and there are no nutrients in it that you can not get from other foods [39] .
At the end of the day, the grains are good for some others do not.
If you like to eat cereal. If you do not like it, or make you feel bad, then avoid. It's as simple as that.
Credentials
- ^ maize (authoritynutrition.com)
- ^ healthy diet (authoritynutrition.com)
- ^ Paleo Diet (authoritynutrition.com)
- ^ reason (en.wikipedia.org)
- ^ civilization (en.wikipedia.org)
- ^ rice (authoritynutrition.com)
- ^ wheat (authoritynutrition.com)
- ^ oat (authoritynutrition.com)
- ^ pseudo (en.wikipedia.org)
- ^ quinoa (authoritynutrition.com)
- ^ high fructose corn syrup (authoritynutrition.com)
- ^ proteins (authoritynutrition.com)
- ^ Photo source (skinnychef.com)
- ^ calories (authoritynutrition.com)
- ^ enriched (en.wikipedia.org)
- ^ fibers (authoritynutrition.com)
- ^ carbohydrates (authoritynutrition.com)
- ^ wishes (authoritynutrition.com)
- ^ weight gain (authoritynutrition.com)
- ^ processed foods (authoritynutrition.com)
- ^ less abdominal fat (authoritynutrition.com)
- ^ controlled trials (en.wikipedia.org)
- ^ celiac disease (celiac.org)
- ^ gluten intolerance (authoritynutrition.com)
- ^ gluten (authoritynutrition.com)
- ^ FODMAPs (authoritynutrition.com)
- ^ gluten (authoritynutrition.com)
- ^ diet low in carbohydrates (authoritynutrition.com)
- ^ insulin (en.wikipedia.org)
- ^ antinutrients (en.wikipedia.org)
- ^ phytic acid (authoritynutrition.com)
- ^ healthy foods (authoritynutrition.com)
- ^ legumes (authoritynutrition.com)
- ^ fruits (authoritynutrition.com)
- ^ preparation methods (wholehealthsource.blogspot.com)
- ^ Studies (authoritynutrition.com)
- ^ many studies (authoritynutrition.com)
- ^ Mediterranean diet (authoritynutrition.com)
- ^ Food (authoritynutrition.com)
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