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Whole Grain Vs Refined Grain

Whole Grain Vs Refined Grain

Observational studies indicate that Whole Grain intake is inversely associated with BMI and risk of weight gain. A report published on 2nd February 2021 by “Advances in Nutrition” shows the results.

Benefits of Whole Grain food items

The report says that Whole Grain intake may influence energy balance and body composition through effects on appetite and energy intake. Whole Grains are intact, ground, cracked or flaked grain kernels. They contain all three anatomical components – endosperm, barn and germ. They are found to be rich in fiber, B Vitamins, Iron, Zinc, Magnesium and Selenium compared to Refined Grains.

The recommended daily intake of Whole Grains must be at least half of the daily grains intake for a healthy eating pattern. Whole Grain food items such as whole wheat bread, brown rice, oatmeal etc. should be included as much as possible in your daily intake. At the same time, consumption of Refined Grain items like white bread, white rice etc. should be kept minimum for a healthy eating pattern.

Whole Grain food items contain higher dietary fiber which has the potential to influence Glucose Metabolism. Gastrointestinal Transit and hormone secretions are also influenced by Whole Grain, which impacts appetite.

Some of the Whole Grains

  • Barley
  • Brown Rice
  • Buckwheat
  • Bulgur (Cracked Wheat)
  • Millets
  • Oatmeal
  • Popcorn
  • Whole-Wheat Bread

Read the complete report here

Picture used for illustration only – Credit: Macro Verch

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Born and brought up in Kerala, I did my schooling in Kerala and graduated (B.Sc Physics) from the Calicut University. I have worked with a Swedish Company from 1994 to 2015, as a Senior Project Manager in their Group IT Division in Dubai. This blog is the result of my strong desire to communicate with others, sharing what I know and what I could gather from various sources.


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