When we talk of whole grains, a lot of questions come to our mind- should we have brown rice or white rice? Does all purpose flour spikes our sugar level? What does it take to have optimal whole grain intake?
Let us discuss in detail about whole grain
Grain refers to seeds of cereal plants such as wheat, barley, oats, rye & rice. Wholegrain comprises of three parts:
- Bran: This is an outer layer of grain & is rich in fibre, B Vitamin, iron, zinc & magnesium.
- Endosperm: This forms 80% of grain & is a major fuel source for the seed. Given this, it is rich in protein & carbohydrate.
- Germ- The innermost embryo & contains Vitamin E & some B Vitamins.
Refined/processed grains on the other hand does not have a “Bran” & “Germ” layer since the milling process wipes off these layers eliminating fibre & vital micronutrients. This is the reason we never recommend consuming processed grains, the most common being all purpose flour( called “ maida” in India).
There are plenty of sources of healthy grains which can be consumed as regular meals as well as snacks. Wholemeal brand, multigrain bread, barley, brown rice, white oats are widely available in major super markets. Besides, buckwheat, quinoa & bulgur wheat are an excellent source of wholegrains.
Whole Grains are associated with various health benefits. The US FDA recommends an adult should eat three 1-oz servings of whole grain a day for a healthy heart. Consuming 90 grams whole grain on a daily basis is linked to 21% lower risk of coronary heart disease & 16 % lower risk of cardiovascular diseases. On the flip side, there is no relationship between a healthy heart & consumption of processed grains & white rice.
Give that whole grains are rich in fibre & various micronutrients, consumption of these healthy grains help in controlling /reducing spike of blood sugar level thereby reducing risk of diabetes & cardiovascular diseases. The reasons are manifold why we should have high fibre in our diet.
Soluble fibre dissolves in water to form a gel-like substance in the digestive tract that can help delay the absorption of carbohydrates, reducing our food cravings & controlling spike in blood sugar levels. Besides, fibre also becomes fermented by gut bacteria in the intestines. This fermentation results in formation of molecules called as short chain fatty acids & find their way into fat, liver & muscle tissues where they enhance the insulin sensitivity.
High fibre whole grain diet keeps you full for the longer period of time for the reason as discussed above. As a result, it resists your temptation for high calorie/high carb food. Hence it is correct to say that consumption of whole grain does help in weight loss. This specifically hold ground for oats, rye & barley
Does genes play a role?
We may reap benefits from consuming wholegrains. Besides, our blood fat, blood sugar & satiety level may improve through consumption of whole grains. Individuals with different gene composition may impair glucose & fat metabolism, insulin & satiety level may be required to increase level of wholegrain intake. While recommending whole grain consumption insights, it is important to study genes such as PPARG, IGF1, and FTO. PPARG is linked with insulin sensitivity & saturated fatty acid intake. IGF1 is associated with benefits of strength performance. FTO is generally associated with food cravings & more responsive to fatty acids.
We recommend a daily intake of 3 to 4 servings of whole grain which will help you reduce risk of coronary heart disease, cardiovascular diseases & diabetes associated mortality. Depending on your genes and lifestyle, your wholegrain intake can vary.In association & partnership with Mapmygenome, Passion for Fitness is offering genomics powered curated online fitness solutions which will help you get workout & nutrition aligned with your gene study. The program will also provide you insight into your immunity & genetic predisposition to specific health conditions. Give your body another chance. Sign up for our program here: https://thesushantkumar.com/online-fitness-coaching/.
