Are Whole Grains Right for Me?

Whole Grains

Traditionally, whole grains are considered to be one of the healthiest natural products an individual can consume on a daily basis. They are high in fiber, vitamins, minerals and antioxidants, and studies have shown that whole grain consumption in conjunction with a regular physical fitness regimen and an overall healthy diet can reduce the risks of developing type 2 diabetes. Whole grain consumption has also been shown to significantly decrease the chances of an individual developing cardiovascular disease, as well as lowering LDL (bad) cholesterol levels and contributing to an overall 26% reduction in coronary heart disease risk factors. Further, whole grain consumption has been shown to relieve hypertension, alleviate symptoms of diabetes, and lower rates of obesity.

The beauty of the grain is in its formation. The outer shell contains fiber, B vitamins, and minerals, while the endosperm contains carbohydrates and protein, and the germ itself contains various antioxidants, vitamin E, and other B vitamins. All in all, whole grains are quite the powerhouse in terms of nutritional value.

Contrary to popular belief, however, fiber in and of itself is not necessarily indicative of the presence of whole grains. Because grains vary, the level of fiber in each can also vary, and other products can include fiber, such as peas. In the United States, products called whole grain products are required to have whole grain as their primary ingredient. In Canada, it is actually legally compliant to refer to a product as whole wheat provided that no more than 70% of the germ itself has been removed from the grain. As a general rule, the American Association of Cereal Chemists define whole grain as anything that “consists of the intact, ground, cracked or flaked caryopsis, whose principal anatomical components – the starchy endosperm, germ, and bran – are present in the same relative proportions as they exist in the intact caryopsis”.

Refined grains, on the other hand, are a type of grain product that has been significantly modified from its natural composition by removing the bran and germ, and usually involve some form of grinding or selected sifting. Further refinement may include mixing, bleaching, or brominating, as well as various vitamins and minerals added back into the substance to enrich the product and replace the components that are stripped out during the refinement process. Refined grains produce a considerably higher availability of energy for use by the body, but strip away many of the healthy components of the grain itself.

Is Cereal Healthy?

The issue with cereal seems to be that it has become an enormously profitable industry. And, unfortunately as is symptomatic of many elements of life in America, once something becomes profitable, it often no longer matters whether or not it is healthy or safe. Cereal is considered to be one of the most popular choices for breakfast because it tastes good, it is convenient, inexpensive, and according to the ingredient labels, contains almost magical properties that can make one instantaneously the epitome of health and fitness. Many common brands of cereal claim that if consumed they will reduce cholesterol, decrease percentage of body fat, and lower the risk of heart disease. If one were to take such claims at face value, it would be difficult to think that one could go wrong with such an amazing product.

Unfortunately, almost every type of cereal available on the market is a form of processed food. As most of us know, once a food substance is processed it is denuded of the necessary natural enzymes and properties that made that product so unique and healthy in the first place. The problem with most cereals is that they contain chemical additives, preservatives, artificial coloring and artificial flavorings to enhance the appearance, taste and shelf-life of the product. Added to this unsavory list is pasteurized milk, which combined forms a chemically toxic mixture of processed foods that have had their natural properties stripped away and have instead been infused with a variety of synthetic nutrients that the producers claim are “all natural” and “healthy”.

The only way a food can be truly deemed to be natural, or naturally healthy, is if it is eaten in its raw or lightly cooked form. Fish, meat, fruit, vegetables, and whole grains are the only truly natural food products, but only if they have been created through natural means, and not impeded or ‘improved upon’ by hormones or chemicals in any fashion. By contrast, the average American breakfast often contains more sugar and carbohydrates than any other meal, and is packed full of processed and unnatural foods. Not to mention, most individuals drink some form of fruit juice as well as adding syrup to their pancakes, sugar to their cereal, sweetener to their coffee, and suddenly they are consuming a virtual toxic cocktail of ingredients. In comparison, a simple breakfast of eggs and bacon – two of the most natural products available – is far safer, and healthier, despite common thought. We have become so consumed with obesity as a nation that we shun the very idea of natural fats, when in fact those natural fats are a necessary step in the healthy nutrition our bodies require. Fats alone do not add weight. Chemically altered foods add weight because our bodies were not designed to break down synthetic materials.

Gluten Intolerance

For the most part, almost every individual can consume whole grains without fear of harm; however, certain individuals suffer from gluten intolerance, or gluten sensitivity, which can make it exceptionally difficult for their bodies to break and properly digest whole grains products. It has been scientifically proven that certain people have a slower digestive process which cannot break down the natural grains effectively, which can lead to spikes in blood sugar, which in turn can eventually lead to insulin resistance. Understand, however, that gluten sensitivity or intolerance is quite rare. As a general rule of thumb, whole grains are considered one of the buildings blocks of a healthy diet, and necessary for our long-term health.

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