MelechYisrael
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- Jun 2, 2009
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The health benefits of wheat depend entirely on the form in which you eat it. These benefits will be few if you select wheat that has been processed into 60% extraction, bleached white flour. 60% extraction-the standard for most wheat products in the United States, including breads, noodles and pastas, baked goods like rolls or biscuits, and cookies-means that 40% of the original wheat grain was removed, and only 60% is left. Unfortunately, the 40% that gets removed includes the bran and the germ of the wheat grain-its most nutrient-rich parts. In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.
If you select 100% whole wheat products, however, the bran and the germ of the wheat will remain in your meals, and the health benefits will be impressive! Our food ranking qualified whole wheat (in its original non-enriched form) as a very good source of dietary fiber and manganese, and as a good source of magnesium. .
Wheat, in its natural unrefined state, features a host of important nutrients. Therefore, to receive benefit from the wholesomeness of wheat you need to choose wheat products made from whole wheat flour rather than those that are refined and stripped of their natural goodness.
Nutritional Content of Whole Grain Cereals
The kernels of grains (such as wheat, barley, oat, rye, corn, rice, triticale) consist of 3 major parts:
-Bran- this is the outer layer of the grain (14-16% of wheat, 5-6% of corn)
-Endosperm - this is the main part of the grain
-Germ - this is the smallest part of the grain.
Whole grains contain all three layers of the grain.
Whole grain cereals provide a rich source of many essential vitamins, minerals and phytochemicals. The typical cereal food is:
-low in saturated fat but is a source of polyunsaturated fats, including omega 3 linolenic acid.
-cholesterol free
-high in both soluble and insoluble fiber and resistant starch
-an excellent source of carbohydrates
-a significant source of protein
-a good source of B-complex vitamins, including folate
-a good source of many minerals - such as iron, magnesium, copper, phosphorus and zinc.
-a good source of antioxidants, including vitamin E and selenium as well as phytochemicals including phytoestrogens, phytic acid, flavonoids and phytosterols (which can help lower blood cholesterol levels)
Attention has now turned to whole grain cereals as being a significant source of antioxidant phytochemicals, including phytoestrogens. Wholegrain cereals contain many different phytochemicals that researchers have linked to significant health benefits.
These phytochemicals include:
-Lignans - a phytoestrogen that can lower the risk of coronary heart disease and may protect against hormonally-linked diseases such as breast and prostate cancer.They are mostly found in outer layers (such as wheat bran) and are high in flax seed (linseed).
-Phytic acid - reduces the glycaemic index of food, which is important for people with diabetes, and helps protect against the development of cancer cells in the colon. It was previously thought to be a disadvantage because it binds iron and zinc and makes it unavailable for absorption. It is now known to act as an important antioxidant which protects the bowel wall from damaging chemical reactions involving iron.
-Saponins, phytosterols, squalene, oryzanol and tocotrienols - have been found to lower blood cholesterol.
-Phenolic compounds - have antioxidant effects.
Other protective components include resistant starch, selenium, copper, zinc and digestive enzyme inhibitors. More research needs to focus on where the phytochemicals are located in grains – taking a fiber supplement which tends to be a refined cereal product will be high in fiber but may be devoid of these pytochemicals and nutrients found in whole grain products (Slavin et al. AJCN 1999; 70(supp): 459-63).
Coronary Heart Disease
A heart attack is almost always preceded by a condition called coronary heart disease. Over the years, fatty deposits or 'plaques' build up inside one or both of the coronary arteries (atherosclerosis). This constant silting narrows the artery, until a blood clot blocks the passage of blood altogether. Too much blood cholesterol contributes to atherosclerosis. Cereal fiber or whole grains appear to offer greater protection against the risk of heart attack than the fiber from fruits and vegetables. A study conducted on postmenopausal women found that eating at least one serve of whole grains daily reduced the risk of heart and blood vessel disease by almost 30% compared to those who rarely ate whole grains. Regularly eating cereals that are rich in soluble fiber, such as oats and psyllium, has been found to significantly reduce the amount of cholesterol circulating in the bloodstream. Eating just 3gm of soluble fiber from oat bran lowers the blood cholesterol by as much as two per cent. However, only a small part of the cardio-protective effect of grains can be explained by the cholesterol lowering effect of their soluble fiber content. Whole grains should thus be preferred to fiber supplements.
Diabetes (type 2 or non-insulin dependent)
A study conducted by Harvard researchers in 2000 showed that eating one serving of whole grain cereal every day can lead to a reduced risk of developing type 2 diabetes by as much as 34%. This may be because whole grains tend to be more slowly digested, reducing the need for large quantities of insulin to be released into the bloodstream. Cereal fiber, as opposed to other plant fibers, has been shown to be particularly protective against this condition. It is also preferable for people with established diabetes to consume whole grain cereal products rather than refined cereals, due to the higher glycaemic index of refined cereal products.
Obesity
People who are obese tend to have energy-dense diets. High fiber foods, such as whole grain breads and cereals, can be an effective part of any weight loss program. They take longer to digest and create a feeling of fullness, which discourages overeating. They also help to lower the energy density of the diet. Whole grains are also naturally low in saturated fat and contain beneficial polyunsaturated fatty acids, including the omega 3 fatty acid 'linolenic'.
Bowel Health
High fiber foods, such as whole grain cereal products, increase movement of food through the digestive tract. The result is increased stool bulk, softer, larger stools and more frequent bowel action. This increased bowel action provides a good environment for beneficial bacteria, while at the same time decreasing levels of destructive bacteria and the build up of carcinogenic compounds. Wheat fiber can bind certain toxins, such as secondary bile acids, oxidized fatty acids and carcinogens, and remove them from the large bowel. This binding ability has not been found to the same degree with fruit and vegetable fibers.
A high fiber diet, especially when high in insoluble fiber, has been associated with decreased risk of developing colon cancer and Diverticular disease (a condition where 'pouches' form in the wall of the intestine). Many whole grains also contain resistant starch (a starch which resists digestion in the small intestine) which may provide similar benefits to fiber; along with some types of fiber, resistant starch can be fermented in the large bowel to produce 'short chain fatty acids' which appear to play a role in bowel health. Fermentation of fiber by bacteria also increases moisture content and lowers pH in the bowel, which helps prevent the solubility and close contact of some harmful substances with the intestinal wall.
Cancer
Whole grains can reduce the risk of many different types of cancers, including those of the colon, stomach other digestive tract cancers, gallbladder, bladder, kidney and breast. A consistent protective effect has been observed when whole grains are consumed 3-4 times a week. A Norwegian study found that people who ate the highest amount of whole grains had a 21% reduced risk of death from cancer and 23% reduced risk of death from heart disease, compared with people who ate little or no whole grains. A study conducted by the Mayo Clinic in 2001 found that those who ate the highest amount of cereal fiber were less likely than those who ate little or no cereal fiber to develop cancer at the juncture between the oesophagus and the stomach.
Article co-authored by Better Health Channel
(Australian -Victorian Government website)
If you select 100% whole wheat products, however, the bran and the germ of the wheat will remain in your meals, and the health benefits will be impressive! Our food ranking qualified whole wheat (in its original non-enriched form) as a very good source of dietary fiber and manganese, and as a good source of magnesium. .
Wheat, in its natural unrefined state, features a host of important nutrients. Therefore, to receive benefit from the wholesomeness of wheat you need to choose wheat products made from whole wheat flour rather than those that are refined and stripped of their natural goodness.
Nutritional Content of Whole Grain Cereals
The kernels of grains (such as wheat, barley, oat, rye, corn, rice, triticale) consist of 3 major parts:
-Bran- this is the outer layer of the grain (14-16% of wheat, 5-6% of corn)
-Endosperm - this is the main part of the grain
-Germ - this is the smallest part of the grain.
Whole grains contain all three layers of the grain.
Whole grain cereals provide a rich source of many essential vitamins, minerals and phytochemicals. The typical cereal food is:
-low in saturated fat but is a source of polyunsaturated fats, including omega 3 linolenic acid.
-cholesterol free
-high in both soluble and insoluble fiber and resistant starch
-an excellent source of carbohydrates
-a significant source of protein
-a good source of B-complex vitamins, including folate
-a good source of many minerals - such as iron, magnesium, copper, phosphorus and zinc.
-a good source of antioxidants, including vitamin E and selenium as well as phytochemicals including phytoestrogens, phytic acid, flavonoids and phytosterols (which can help lower blood cholesterol levels)
Attention has now turned to whole grain cereals as being a significant source of antioxidant phytochemicals, including phytoestrogens. Wholegrain cereals contain many different phytochemicals that researchers have linked to significant health benefits.
These phytochemicals include:
-Lignans - a phytoestrogen that can lower the risk of coronary heart disease and may protect against hormonally-linked diseases such as breast and prostate cancer.They are mostly found in outer layers (such as wheat bran) and are high in flax seed (linseed).
-Phytic acid - reduces the glycaemic index of food, which is important for people with diabetes, and helps protect against the development of cancer cells in the colon. It was previously thought to be a disadvantage because it binds iron and zinc and makes it unavailable for absorption. It is now known to act as an important antioxidant which protects the bowel wall from damaging chemical reactions involving iron.
-Saponins, phytosterols, squalene, oryzanol and tocotrienols - have been found to lower blood cholesterol.
-Phenolic compounds - have antioxidant effects.
Other protective components include resistant starch, selenium, copper, zinc and digestive enzyme inhibitors. More research needs to focus on where the phytochemicals are located in grains – taking a fiber supplement which tends to be a refined cereal product will be high in fiber but may be devoid of these pytochemicals and nutrients found in whole grain products (Slavin et al. AJCN 1999; 70(supp): 459-63).
Coronary Heart Disease
A heart attack is almost always preceded by a condition called coronary heart disease. Over the years, fatty deposits or 'plaques' build up inside one or both of the coronary arteries (atherosclerosis). This constant silting narrows the artery, until a blood clot blocks the passage of blood altogether. Too much blood cholesterol contributes to atherosclerosis. Cereal fiber or whole grains appear to offer greater protection against the risk of heart attack than the fiber from fruits and vegetables. A study conducted on postmenopausal women found that eating at least one serve of whole grains daily reduced the risk of heart and blood vessel disease by almost 30% compared to those who rarely ate whole grains. Regularly eating cereals that are rich in soluble fiber, such as oats and psyllium, has been found to significantly reduce the amount of cholesterol circulating in the bloodstream. Eating just 3gm of soluble fiber from oat bran lowers the blood cholesterol by as much as two per cent. However, only a small part of the cardio-protective effect of grains can be explained by the cholesterol lowering effect of their soluble fiber content. Whole grains should thus be preferred to fiber supplements.
Diabetes (type 2 or non-insulin dependent)
A study conducted by Harvard researchers in 2000 showed that eating one serving of whole grain cereal every day can lead to a reduced risk of developing type 2 diabetes by as much as 34%. This may be because whole grains tend to be more slowly digested, reducing the need for large quantities of insulin to be released into the bloodstream. Cereal fiber, as opposed to other plant fibers, has been shown to be particularly protective against this condition. It is also preferable for people with established diabetes to consume whole grain cereal products rather than refined cereals, due to the higher glycaemic index of refined cereal products.
Obesity
People who are obese tend to have energy-dense diets. High fiber foods, such as whole grain breads and cereals, can be an effective part of any weight loss program. They take longer to digest and create a feeling of fullness, which discourages overeating. They also help to lower the energy density of the diet. Whole grains are also naturally low in saturated fat and contain beneficial polyunsaturated fatty acids, including the omega 3 fatty acid 'linolenic'.
Bowel Health
High fiber foods, such as whole grain cereal products, increase movement of food through the digestive tract. The result is increased stool bulk, softer, larger stools and more frequent bowel action. This increased bowel action provides a good environment for beneficial bacteria, while at the same time decreasing levels of destructive bacteria and the build up of carcinogenic compounds. Wheat fiber can bind certain toxins, such as secondary bile acids, oxidized fatty acids and carcinogens, and remove them from the large bowel. This binding ability has not been found to the same degree with fruit and vegetable fibers.
A high fiber diet, especially when high in insoluble fiber, has been associated with decreased risk of developing colon cancer and Diverticular disease (a condition where 'pouches' form in the wall of the intestine). Many whole grains also contain resistant starch (a starch which resists digestion in the small intestine) which may provide similar benefits to fiber; along with some types of fiber, resistant starch can be fermented in the large bowel to produce 'short chain fatty acids' which appear to play a role in bowel health. Fermentation of fiber by bacteria also increases moisture content and lowers pH in the bowel, which helps prevent the solubility and close contact of some harmful substances with the intestinal wall.
Cancer
Whole grains can reduce the risk of many different types of cancers, including those of the colon, stomach other digestive tract cancers, gallbladder, bladder, kidney and breast. A consistent protective effect has been observed when whole grains are consumed 3-4 times a week. A Norwegian study found that people who ate the highest amount of whole grains had a 21% reduced risk of death from cancer and 23% reduced risk of death from heart disease, compared with people who ate little or no whole grains. A study conducted by the Mayo Clinic in 2001 found that those who ate the highest amount of cereal fiber were less likely than those who ate little or no cereal fiber to develop cancer at the juncture between the oesophagus and the stomach.
Article co-authored by Better Health Channel
(Australian -Victorian Government website)
