Wheat belongs to the family of what is known as ‘whole grains’, which are cereal grains that contain germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm. Wholegrain can generally be sprouted while refined grains generally will not sprout. Wholemeal products are made by grinding whole grains in order to make wholegrain flour. Whole grains are a natural source of protein as well as a source of carbohydrates and are made into many different kinds of foods.
In this category are some of Nigerian mist common meals such as:
• Wheat
• Oat
• Barley
• Maize
• Millet
Common whole grain products include:
• Whole wheat flour
• Whole wheat Bread
• Whole wheat Pasta
• Popcorn
Common refined-grain products include:
• White rice
• White flour
• White bread
• Pasta (non-wholewheat varieties)
Wheat meal is fast gaining prominence in many Nigerian homes, a development which was heralded by the introduction of wheat bread at that time as something special for the rich or perhaps; the sick. From only loaves of wheat bread in some designated supermarkets, Nigerians are now used to having wheat meals as delicacies in home and in restaurants across the length and breadth of the country.
Wheat, in its natural unrefined state, features a host of important nutrients. Therefore, to receive benefit from the wholesomeness of wheat it is important to choose wheat products made from whole wheat flour rather than those that are refined and stripped of their natural goodness.
The Benefits
Women Who Eat Whole Grains Weigh Less
A study published in the American Journal of Clinical Nutrition underscores the importance of choosing whole rather than refined wheat to maintain a healthy body weight. In this Harvard Medical School / Brigham and Women’s Hospital study, which collected data on over 74,000 female nurses aged 38-63 years over a 12 year period, weight gain was inversely associated with the intake of high-fiber, whole-grain foods, such as whole wheat, but positively related to the intake of refined-grain foods, such as products made from refined wheat. Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains.
Whole Grains Reduce Risk of Metabolic Syndrome
First we were told, "Don’t eat fat, and you’ll stay trim." After following this advice only to see obesity expand to never before seen proportions, we’re told by the food gurus, "Eating fat is fine. Shun carbohydrates to stay slim."
In our opinion, neither piece of dietary advice is complete, accurate or likely to help us stay slim or healthy. Just as different kinds of fats have different effects in our bodies (e.g., saturated and trans fats are linked to increased risk for cardiovascular disease while omega-3 fats decrease cardiovascular disease risk), some carbohydrates, such as whole grains, are healthful while others, such as refined grains and the foods made from them, are not.
The latest research is clearly supporting this vital distinction. Refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more wholegrain foods is being shown to protect against all these ills. Common features of the metabolic syndrome include visceral obesity (the "apple shaped" body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.
In one of the most recent studies, which appeared in Diabetes Care, researchers who analyzed data on over 2,800 participants in the Framingham Offspring Study, found that the prevalence of both insulin resistance and the metabolic syndrome was significantly lower among those eating the most cereal fiber from whole grains compared to those eating the least.
Prevalence of the metabolic syndrome was 38% lower among those with the highest intake of fiber from whole grains. Conversely, study subjects whose diets had the highest glycemic index and glycemic load, both of which are typically low in whole foods and high in processed refined foods, were 141% more likely to have the metabolic syndrome compared to those whose diets had the lowest glycemic index and glycemic load. In other words, compared to those whose diets were primarily composed of whole high fiber foods: whole grains, legumes, vegetables and fruits.
The researchers concluded, "Given that both a high cereal fiber content and lower glycemic index are attributes of wholegrain foods, recommendation to increase wholegrain intake may reduce the risk of developing the metabolic syndrome." Our perspective at the World’s Healthiest Foods is that a way of eating that relies on the healthiest foods from all the food groups-the whole foods that contain the healthiest fats, carbohydrates and proteins-is the most effective, intelligent, and most enjoyable way to not only lower your risk of developing the metabolic syndrome, but to stay slim, vital and attractive throughout a long and healthy life.
Whole Grains Substantially Lower Type 2 Diabetes Risk
Whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion.
The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).
In this 8-year trial, involving 41,186 particpants of the Black Women’s Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations.
Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women’s dietary intake of magnesium intake was considered by itself, a beneficial, but lesser-19%-reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%.
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