International Whole Grains Day It’s a good day to step back and think about the continued role of whole grains in a healthy, sustainable diet today and tomorrow.
Whole grains are the seeds of different grains such as:
If the seed has been processed (ground, crushed, crushed and/or cooked), the final product should contain approximately the same nutrient composition as the original grain seed.
However, when refined, the husk and germ are extracted, which concentrate most of the fiber, vitamins, minerals and antioxidants in the grain. Therefore much of the healthy components are reduced which provide.
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Components of whole grains
It is the outer layer of the grain, composed of multiple layers that cover the rest of the seed to protect it from sunlight, water and plant diseases.
From 50 to 80% of bran composition is:
- Insoluble and soluble dietary fibers
- B complex vitamins
- Trace minerals such as iron, copper, zinc and magnesium
The center of the grain provides energy to the seed for its natural life cycle, which is why it is rich in starch.
It is the largest part of the center of the seed and represents approximately 85% of its weight. Contains:
- Complex carbohydrates such as starch
It is the inner part of the grain and is a minor component in the weight of the grain. Provides nutrients such as:
- Antioxidants and phytonutrients
- B complex vitamins and vitamin E
- Monounsaturated fats
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Fiber intake in Latin America
He Seminar on the International Day of Whole Grains, “Vehicle for increasing fiber consumption and improving the Latin American diet”, in organization Ibero-American Nutrition Foundation. It is done to highlight the importance of this day in nutrition.
Georgina participated in this seminar Gómez, professor and researcher at the Biochemistry Department of the University of Costa Rica.
What defines fiber is a group of indigestible carbohydrates that differ in structure, physical properties and physiological effects. In addition, it is pointed out that fibers are classified as:
- Soluble fibers: It gives pectins, gums, mucilage and some hemicelluloses. They have a greater ability to form viscous compounds and can be fermented up to 70% by the action of intestinal bacteria.
- Insoluble fibers: It is found in fruits and vegetables, whole grains, seeds. It provides cellulose, hemicellulose and lignin. It has the ability to collect fecal matter and enables better evacuation. It is therefore associated with a minor prison.
Fiber can be obtained from different food groups such as fruits, vegetables and whole grains. What are also foods that They provide low calorie content and high micronutrient content.
It can also be obtained from foods fortified with dietary fiber and supplements containing functional fiber.
The specialist points out that according to Latin American Study of Nutrition and Health Fiber consumption is about 17 grams for men under 50, which is far from the recommendation.
And women between the ages of 19 and 50 find something similar, consuming 14.6 grams. Consumption is similar to that of women over 50 years old.
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Whole grain cereals
Cereals are the main source of energy. Worldwide. Cereals that are consumed the most, mostly in refined form, are:
Consumption of refined grains means loss of fiber and other healthy nutrients, he points out. Miguel Ruíz Canela, director of the Department of Preventive Medicine and Public Health at the University of Navarra, Spain.
Whole grains have been linked to a reduced risk of several chronic diseases, including some cancers.
The consumption of these cereals is recommended as an important nutritional component of a healthy diet.
The academic pointed out that PURE studio published last year, highlights the relationship between grain intake, whether refined or whole, and a combination of mortality or cardiovascular events.
The study shows that the higher the consumption of refined grains, the higher the risk of mortality. This is observed in most countries.
On the other hand, Ruíz Canela emphasized the need for cultural adaptation of food that is typical and recommend their consumption as a whole food. “In this sense, we have to make recommendations about what and how we eat,” he says.
“Many times we consume food where it says on the label rich in whole grains, but we consume ultra-processed food. And therefore they are not healthy,” he adds.
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