Whole Grain Fact Check : How Good Is Whole Grain Really?

As soon as you take a closer look at healthy eating, the advice comes pretty quickly: “Eat more whole grain products!” Why actually?

We have taken a closer look for you at whether whole grain is really healthier, at what point the grain is whole and when it only appears to be whole and put it into this article.

Best Of Whole Grain Myths

At first glance it almost seems as if the whole grain is the solution to all problems. As many positive properties as whole grain products are said to have are impressive.

There are statements like:

• Whole grains are better for the intestines
• Whole grains are healthier
• Whole grains keep you fuller for longer
• Whole grains protect against diabetes and other diseases
• Whole Grains Help You Lose Weight

So let’s take a closer look and do the fact check. Which of these statements is true and which turns out to be – to put it cautiously – an exaggeration?

To answer that, we first need to look at the difference between whole grains and non-whole grains.

When Does A Grain Become A Whole Grain?

Cereal products are generally always made from one grain. Whether barley grain, spelled grain or wheat grain is initially of secondary importance.

The source of the grain product, i.e. the flour, the pasta or the finished bread, is always a whole grain. The difference between whether you end up with a whole grain roll or a normal light wheat, spelled or rye roll is how you handle the whole grain.

In the case of rolls made from white flour, even more was removed before the grain was ground and finally made into roll dough. The grain shell and the seedling are also missing here - so only the innermost layer, the endosperm, remains.By the way, you may also know this procedure from rice, because here too there are differences between white rice and whole grain rice, which goes into the cooking pot with the sprout and silver skin.

Which Flour Is Whole Wheat Flour?

Somewhere at the back most people remember that white flour is type 405 and wholemeal flour has a significantly higher number on the package.But that's not true at all, because this type number on the flour package in no way describes whether the grain was whole or hulled. Rather, it indicates the nutrient content: A type 405 wheat flour has a nutrient content of 405 mg per 100 g of flour.

Spelled flour, which has also been peeled and ground without sprouts, has 630 mg/100g flour. The reason for this is the fact that spelled is naturally more nutrient dense and not, as is often assumed, the fineness of the flour or the indication of whether it is whole grain or not.Real wholemeal flour is usually specified without a type number because its nutrient content is more subject to natural fluctuations. Instead, the packaging simply says “whole wheat flour”.

But what is still true is that the higher the number, the more nutrients it contains. And this is usually because it contains not only the endosperm, but also parts of the seedling or the grain shell.To qualify as a wholemeal pasta, wholemeal flour or wholemeal biscuit, at least 90% of the food should consist of wholemeal.

Simply put, when fiber is consumed, the intestines are filled more quickly and are stimulated to move. With pure white flour products, however, it remains limp and slow.But if you eat a lot of whole grains, you should definitely pay attention to the amount you drink, otherwise even the best whole grains can quickly cause stressful constipation.

Is Whole Grains Really Healthier?

There is at least a lot of evidence to suggest that whole grains are actually the healthier choice.The slow rise in blood sugar is also positive, especially for diabetics, and is significantly healthier than high blood sugar peaks.

But the whole grain also offers powerful arguments for healthy people, because it contains significantly more zinc, iron, folic acid and vitamins B1 and B2 than the pure endosperm.

Does Whole Grains Keep You Full For Longer?

Yes, whole grains actually make you feel fuller for longer. And this is much more complex than previously assumed.For one thing, whole grains stay in the stomach longer. The stomach is kept busy and does not send a hunger signal to the brain.

In addition, the blood sugar level also plays a role because it also triggers a hunger signal when it is in a state of descent. With whole grain products rich in fiber, the blood sugar level falls much more slowly because it previously only rose moderately.

Does Whole Grains Protect Against Diabetes And Other Diseases?

This statement is certainly an e age rafi on , because whole grains alone cannot prevent diseases. Nevertheless, the effect on blood sugar levels already described shows that whole grain products can play their part as a preventative measure.

If we burden our body with higher blood sugar levels over a longer period of time, at some point it will no longer be able to produce enough insulin to break down the sugar quickly enough. In the long term, type II diabetes can occur.Minerals and nutrients also strengthen the immune system and a strong intestine also plays its part.

Conclusion: Whole grain products are part of a healthy diet that can prevent or delay diseases overall and in the long term. But they're not a miracle cure either - the rest of your lifestyle has to be right too.

Does Whole Grains Help You Lose Weight ?

If we look at the calorie content of whole grain products, they are not actually lighter than similar products made from white flour.

• Wholemeal spelled flour: 327 kcal/100 g
• Spelled flour type 630: 334 kcal/100g
• White basmati rice: 354 kcal/100g
• Whole grain basmati rice: 345 kcal/100g
• Minimal deviations, that's all.

But there is still an effect that becomes interesting here beyond the nutritional values. The already mentioned fact that whole grain products containing fiber keep you full for longer does not hurt even if you are on a diet.

Whole grain products can help avoid cravings caused by steep drops in blood sugar levels and are therefore a good idea for those trying to lose weight. Nevertheless, it is important to pay attention to the calories, because they are by no means lighter than their white flour counterparts.