Whole-grain products: advantages and disadvantages

Healthy and healthy food has become one of the important attributes of a successful person nowadays, because it is such food that allows it to cope with the stresses of modern life and environmental problems of the environment. Everyone wants to look better and younger, perform the usual scope of tasks and at the same time do not consult doctors. One of the items of a healthy and full-fledged menu are whole-grain foods. Many people do not know how they differ from other grain components of the diet and whether they are as useful as they say.

What it is

The main task for an ordinary consumer is to determine what exactly is hidden behind the meaning of "whole" in relation to grain products. In the Russian market, the name "whole grains" is often contrasted with the word "crushed", but this is fundamentally wrong.

The term whole grains came from the United States, where it was introduced primarily for the food industry and bodies that monitor the quality and safety of people's food, and not for the average buyer. This led to the fact that ordinary consumers do not really understand what kind of product category and how to choose them right in the store.

Types of whole grains

Whole grains and grains are both undamaged and crushed, as well as cereal and cereal crops that contain the whole main set of natural components: embryos, starch endosperm, bran, and the number of these components must correspond to their percentage in natural grain . Whole grains can not only be crushed and flattened into flakes, but also ground in flour. Even their culinary processing is allowed, since this does not affect the nutritional value of the product.

Whole-grain foods, no doubt, are not accidentally considered very, very useful among dieticians. But their use has its pros and cons. Before you enter them into the diet on an ongoing basis, you need to evaluate both the benefits and a certain risk. Consider the positive qualities of whole grains.

pros

Today, almost everyone knows how simple or fast carbohydrates differ from complex carbohydrates , and why the latter are much more preferable. Whole-grain foods are the source of "good" complex carbohydrates, which the body spends differently than simple ones, getting energy from them without risk of increasing blood sugar and not putting surplus in fat.

In the whole grain is a lot of useful fiber, which helps to correct digestive disorders, relieves of constipation, releasing toxins, along the way giving a feeling of satiety with smaller amounts eaten.

Also, whole grains contain a sufficient amount of B vitamins, which are extremely important for a variety of metabolic processes. Vitamins of this group normalize the functions of the nervous system, participate in the rate of regeneration and renewal of body tissues. Such products also contain the necessary iron to regulate the level of hemoglobin in the blood, responsible for the transfer of oxygen to all systems, organs and tissues. Regular and sufficient intake of iron from food contributes to the prevention of anemia.

There is also a natural antioxidant - vitamin E, which protects the body from the action of free radicals, which can provoke the development of even oncological diseases. This vitamin improves the structure and appearance of the mucous membranes, skin and hair.

The use of calcium, also contained in whole grains and processed products, is difficult to overestimate: healthy and visually appealing teeth, nails and hair, strong bones, prevention of osteoporosis can provide only sufficient intake of calcium. And the presence of zinc, a powerful anti-inflammatory component, is very useful for men. Potassium, which strengthens the heart muscle, also includes all the whole-grain foods.

Cereals, flour, cereals from whole grains, in addition to the list of useful elements in the composition, give and a nice bonus - their use positively affects the figure, allowing you to keep slim or lose weight.

But the whole-grain products have their own minuses, ignorance of which can unexpectedly play a cruel joke with some categories of consumers.

Minuses

The main disadvantage is that wholemeal products are strong allergens. In the role of an allergen there is a generally useful protein, which is very much there, but for some it is a significant disadvantage, as it provokes allergic reactions. For example, patients with celiac disease can not eat wheat protein, but other allergics often can not cope with an increased dose of vegetable protein. In addition, a strong allergic reaction can manifest itself on the pollen of plants, and it can be present in whole-grain foods in residual doses.

Wholegrain products have a complex composition and belong to the so-called "long" carbohydrates, which, along with the advantage, has a side effect - it's a hard food for the digestive system. Young children, elderly people and people with certain diseases of the intestine are contraindicated in the use of such products.

During the heat treatment, a part of bacteria and microbes may remain on the surface of whole grains. If it is a trusted producer, then such a threat is reduced to almost zero, nevertheless, when choosing, one must take this nuance into account. While in cleaned grains some of the harmful substances are removed mechanically, some whole grains may contain pesticides and other harmful substances. In this case, the reputation of the manufacturer is also important. It is better to choose it carefully and adhere to the norms of daily consumption.

Careful, gluten!

Quite quickly, the number of patients with celiac disease is increasing globally - gluten intolerance (wheat protein). In this case, celiac disease is not considered an allergic reaction of the body to gluten. Under the influence of this protein atrophy villi in the small intestine, the process is accompanied by severe symptoms. Only in the US celiac disease is diagnosed in almost 1% of the population. But in a huge number of patients this disease has not been identified. In this case, it is not treated with chemical preparations, etc.

The only way to fully live with celiac disease is to observe a life - long gluten-free diet. Such patients can eat only gluten-free cereals, for them whole-grain products are simply dangerous.

List of goods from whole grains

The first thing to note is the flour. All the food ingredients of the grain, including embryos, mealy kernel and bran, are present in wholemeal flour, which is much more useful than the usual purified high grade, since all the useful substances in it are contained in the optimal ratio. And already from such flour it is possible to bake bread or sweet pastries.

In addition to flour, there are the following whole grains:

• Rice whole-grain (brown, brown and wild);
• Oats (including in the form of flakes);
• corn;
• Wheat (for example, such species as bulgur and triticale);
• barley;
• buckwheat grain;
• sorghum;
• Quinoa of the garden.

Also, what about whole-grain products? Pasta, ready-made bread or buns, bread and biscuits, breakfast cereals.

How to choose the right products

To properly assess the quality of whole-grain products, you need to study their composition before purchasing.

It should contain whole grains, which can be in the form of coarse flour, which is fully applicable to whole-grain products. Unpeeled cereals and cereal from them (for example, oatmeal) also refer to whole grains. It should be noted that the products in which the whole grain is listed in the first place are considered more useful and qualitative, which indicates the content of the valuable component in the highest percentage. If the whole grains take the second, and even more so the third position, then such a product is not truly useful.

The second important point is what place of production is indicated on the label. Ecologically pure products can be grown and made only in favorable cities and regions, in appropriate industries, in an environment friendly environment.

The appearance of the product made of unrefined grain is also important. So, the brown color of rice is a sign that the shells are not removed. Whole-wheat bread does not look lush, white, but will have a gray tinge. To the touch, it will not be soft, but dense, even harsh.

All products, and especially for a healthy diet, it is better to buy in proven stores, including through the Internet.

How to cook

How should you prepare wholemeal products in order to get the maximum benefit? In principle, the technology of cooking does not differ from usual. From flour you can bake bread yourself, but in the manufacture of such a loaf has its own characteristics: the dough will not rise and may seem wet.

Cereals can be poured with boiling water overnight, you can just cook porridge or garnish, but they will differ from usual coarser consistency.

However, due to good taste and undoubted benefits, the food from whole grains will be appreciated by most people.