 The majority of the grains that we eat today are refined, a process that strips away many of the nutrients. Whole grains, in contrast, retain all their fiber, vitamins, and minerals. When grains are refined (for example, to produce white flour), the bran and germ layers are generally removed, leaving only the endosperm. This process can cause 66 per cent loss of fibre, 92 per cent loss of selenium, 62 per cent loss of folate and up to 99.8 per cent of phytochemicals from the grains.
Some fibre, vitamins and minerals may be added back into refined cereal products (such as white bread), which compensates for losses, but it is impossible to add the mix of phytochemicals that is lost in the processing.
Sometimes, the fibre that is added back is from vegetable fibre.
Some breads contain ‘Hi-maize’, which is a resistant starch from corn. It is unknown whether these breads have similar beneficial properties to breads high in cereal fibres. For example, ‘Hi-maize’ does not have the same laxative effect as wheat fibre.
Refined cereals generally have a higher GI than their wholegrain counterparts. This means that eating refined cereals causes a sharp rise in blood sugars, demanding a strong response from the pancreas.
Nourishing Nutrients of Wholegrain Cereals
Grains consist of three major parts: - Bran - the outer layer of the grain
- Endosperm - the main part of the grain
- Germ - the smallest part of the grain.
Whole grains contain all three layers of the grain.
Fats, Protein, Carbohydrates, Antioxidants, Vitamins and Minerals
- Low in saturated fat but is a source of polyunsatured fats, including omega 3 linolenic acid.
- Cholesterol free.
- High in both soluble and insoluble fibre 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 and phytochemicals that can help lower blood cholesterol levels.
Phytochemicals
 Wholegrain cereals contain many different phytochemicals that have been linked to significant health benefits. These phytochemicals include: - Lignans - can lower the risk of coronary heart disease, and regress or slow cancers in animals.
- Phytic acid - reduces the glycaemic index (GI) of food, which is important for people with diabetes, and helps protect against the development of cancer cells in the colon.
- Saponins, phytosterols, squalene, oryzanol and tocotrienols - have been found to lower blood cholesterol.
- Phenolic compounds - have antioxidant effects.
Health Benefits of Wholegrains
Whole grains help protect you from heart disease
Cereal fibre or whole grains offer protection against heart disease. A study of 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 per cent.
Heart disease is often caused by high blood cholesterol levels. Regularly eating cereals that are rich in soluble fibre, such as oats and psyllium, has been found to significantly reduce the amount of cholesterol in the bloodstream.
Diabetes type 2
A study by Harvard researchers in 2000 showed that eating one serve of wholegrain cereal every day can reduce the risk of developing type 2 diabetes by as much as 34 per cent. Cereal fibre is shown to be particularly protective against this condition. People with diabetes also benefit from eating wholegrain cereals.
Whole grains and weight management
People who are obese tend to have energy-dense diets. High fibre foods, such as wholegrain 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. Whole grains are also naturally low in saturated fat and contain beneficial polyunsaturated fatty acids.
Bowel health
High fibre foods, such as wholegrain cereal products, increase movement of food through the digestive tract. The result is increased stool bulk, softer and larger stools and more frequent bowel action. This provides a good environment for beneficial bacteria, while decreasing levels of destructive bacteria and the build-up of carcinogenic compounds. Wheat fibre can bind certain toxins and remove them from the large bowel.
A high fibre diet, especially one high in insoluble fibre, has been associated with decreased risk of developing colon cancer and diverticular disease (a condition where ‘pouches’ form in the wall of the intestine).
Cancer
Whole grains can reduce the risk of some cancers, including colon, stomach and other digestive tract cancers, gallbladder, bladder, kidney and breast cancer. A consistent protective effect has been observed when whole grains are eaten three to four times a week. A Norwegian study found that people who ate the highest amount of whole grains reduced their risk of death from cancer and heart disease by almost 25 per cent. A study by the Mayo Clinic in 2001 found that those who ate the highest amount of cereal fibre were less likely to develop cancer at the juncture between the oesophagus and the stomach. Choose Your Grains Follow these steps when you buy a box of morning breakfast: - Read the list of ingredients. The shorter the list - the better. This means the cereal is closest to the original grain and has more natural nutrients.
- Look at how much fibre, sugar, fat or sodium the product has. Try to get one with most fibre and protein, least fat, sugar and salt.
- Compare calories rather than the volume or weight of a serving. For example, an ounce of a nutrient-dense cereal, such as All-Bran with extra fiber, would contain fewer calories per 100g, but more calories per cup than an airy puffed rice. On the other hand, you'll get more nutrients per calorie in the bran cereal.
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