In 2019, CREA (Council for Research in Agriculture and Analysis of the Agricultural Economy) released a revision of its guidelines for healthy eating, a document aimed at consumers and also reported on the website of the Ministry of Health . It is based on the model of the Mediterranean diet and has as its objectives the prevention of chronic degenerative diseases, the promotion of health and longevity and the social and environmental sustainability of food consumption.
A part of it is dedicated to the invitation to the consumption of whole grains. According to CREA, in Italy the consumption of whole grains is very low, even if in recent years “there has been a timid increase in their consumption, perhaps linked to greater information on the nutritional properties of these products […]”. But still many ignore the great benefits that whole grains bring to health and diet and eat too little of them.
Because whole grains are good for health and also help those on a diet
The caloric intake of whole grains does not differ particularly from that of the refined product. But the advantage comes from the greater feeling of satiety that they are able to provide. Consequently, they are a valuable ally for dieters. Not to mention their nutritional qualities. Eating them allows you to get all the fiber you need on a daily basis. Fiber and whole grains contain compounds that are important for health, such as resistant starch, oligosaccharides, lignans, phytosterols, phytic acid, tannins, lipids and antioxidants.
They help prevent some diseases
A large space of the discussion is also dedicated to this aspect. The consumption of whole grains is associated with a reduction in the risk of chronic degenerative diseases, such as diabetes. But think also of cardiovascular diseases, the leading cause of death in Italy (34.8% of deaths) as reported by the Ministry of Health. The reduction in the risk of contracting it is up to about 20% in those who take 3 to 5 portions of whole grains per day.
Specifically, it promotes a lower absorption of cholesterol and a lower level of LDL in the blood. Also worth mentioning is the function of probable reduction factor for some forms of cancer, such as colorectal cancer (in 2017 the AIRTUM estimated it affects about 23,000 women and 30,000 men every year) or hormone-dependent ones. The last includes breast cancer, the first all cancers affecting women in Western countries according to the AIRC (Foundation for Cancer Research).
They also have both preventive and dietary support value for type 2 diabetes therapy.
They contribute to the health of the gastrointestinal tract
A correct consumption of whole grains promotes the development of a healthy intestinal microbiota and has beneficial effects on peristalsis. This is thanks to the high presence of fibers or oligosaccharides.
How many whole grains should you consume a day?
Many ignore the great benefits that whole grains bring to health and diet and eat too little of them. Cereals are wheat, wheat, rice, maize or maize, spelled, barley, oats, rye and millet. The guidelines for proper nutrition suggest making sure that at least half of those consumed every day are wholemeal. But making sure to alternate between whole and normal grains in children under the age of three. In their case, an excess of fiber can reduce the absorption of nutrients important for their growth.