Whole grain

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Wheat-kernel nutrition.svg

A whole grain is a grain of any cereal and pseudocereal that contains the endosperm, germ, and bran, in contrast to refined grains, which retain only the endosperm. [1] [2] [3]

Contents

As part of a general healthy diet, consumption of whole grains is associated with lower risk of several diseases. [4] [5] Whole grains are a source of carbohydrates, multiple nutrients and dietary fiber.

Varieties

Whole grain sources include: [1] [6]

Cereals

African rice in its inedible husk (seed rice, will sprout) Reis - Sorte C roh.jpg
African rice in its inedible husk (seed rice, will sprout)
The same rice, dehusked (whole grain rice, colour varies by variety) Reis - Sorte C voll.jpg
The same rice, dehusked (whole grain rice, colour varies by variety)
The same rice, with almost all bran and germ removed to make white rice Reis - Sorte C weiss.jpg
The same rice, with almost all bran and germ removed to make white rice

Minor cereals

Pseudocereals

Health effects

Nutrition

Whole grains are a source of multiple nutrients and dietary fiber, recommended for children and adults in several daily servings containing a variety of foods that meet whole grain-rich criteria. [7] [8] [9] As components of breakfast cereals, whole grains are associated with improved micronutrient intake and lower risk of several diseases. [10] Their effects on gastrointestinal health, risk of obesity and cognition need further evaluation. [11]

Cereal proteins have low quality, due to deficiencies in essential amino acids, mainly lysine. [12] [13] Supplementation of cereals with proteins from other food sources (mainly legumes) is commonly used to compensate for this deficiency, [13] since the limitation of a single essential amino acid causes the others to break down and become excreted, which is especially important during the period of growth. [14] In contrast, the proteins of the pseudocereals have a high nutritional value, close to those of casein (the main protein in milk). [6] Quinoa and amaranth are the most nutritious grains due to their high content and quality of proteins, with high levels of lysine and other essential amino acids. [6] [15]

Disease risk

Manufacturers of foods containing whole grains in specified amounts are allowed a health claim for marketing purposes in the United States, stating: "low fat diets rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some types of cancer, a disease associated with many factors" and "diets low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain some types of dietary fiber, particularly soluble fiber, may reduce the risk of heart disease, a disease associated with many factors". [16] [17] [18] The scientific opinion of the European Food Safety Authority (EFSA) related to health claims on gut health or bowel function, weight control, blood glucose and insulin levels, weight management, blood cholesterol, satiety, glycemic index, digestive function and cardiovascular health is "that the food constituent, whole grain, (...) is not sufficiently characterised in relation to the claimed health effects" and "that a cause and effect relationship cannot be established between the consumption of whole grain and the claimed effects considered in this opinion." [19]

By supplying high dietary fiber content, as part of a general healthy diet, consumption of whole grains may lower risk of several diseases, including coronary heart disease, stroke and cancer, with lower all-cause mortality. [4] [20] [10] Regular whole-grain consumption may lower elevated LDL and triglyceride levels, which are risk factors for cardiovascular diseases. [20] Whole grain consumption is associated with a lower risk of type 2 diabetes. [10] [21] [22]

In 2012, Health Canada stated that "the evidence to date from clinical trials and prospective cohort studies was not sufficient to support a whole grains and coronary heart disease risk reduction claim in Canada". [23] A 2017 review of clinical trials found insufficient evidence for a relationship between whole grain consumption and lowered risk of cardiovascular diseases. [24]

The American Institute for Cancer Research and World Cancer Research Fund International have stated that there is strong evidence that whole grains decrease risk of colorectal cancer. [5] [25] [26]

Gluten concerns

In genetically susceptible people, gluten (proteins found in wheat, barley, rye, oat, and related species and hybrids) [27] can trigger coeliac disease. [28] Coeliac disease affects about 1% of the general population in developed countries. [28] [29] There is evidence that most cases remain undiagnosed and untreated. [28] The only known effective treatment is a strict lifelong gluten-free diet. [28] Minor cereals and pseudocereals may be a reasonable alternative to replace gluten-containing cereals for people who need to follow a gluten-free diet. [6]

While coeliac disease is caused by a reaction to wheat proteins, it is not the same as a wheat allergy. [28] [29] Other diseases triggered by eating gluten are non-coeliac gluten sensitivity, [29] [30] (estimated to affect 0.5% to 13% of the general population), [31] gluten ataxia and dermatitis herpetiformis. [30]

Regulations

In the United States wholegrain products can be identified by the ingredients list. "Wheat flour" (as opposed to "wholegrain wheat flour" or "whole-wheat flour") as the first ingredient is not a clear indicator of the product's wholegrain content. If two ingredients are listed as grain products but only the second is listed as wholegrain, the entire product may contain between 1% and 49% wholegrain. [32] Many breads are colored brown (often with molasses or caramel color) and made to look like wholegrain when they are not. In addition, some food manufacturers make foods with wholegrain ingredients, but, because wholegrain ingredients are not the dominant ingredient, they are not wholegrain products. Contrary to popular belief, wholegrains are not indicative of fiber. The amount of fiber varies from grain to grain, and some products may have things like bran, peas, or other foods added to boost the fiber content. [33]

From AACC (American Association of Cereal Chemists) definition: "Whole grains shall consist of the intact, ground, cracked or flaked caryopsis, whose principal anatomical components - the starchy endosperm, germ and bran - are present in the same relative proportions as they exist in the intact caryopsis."

US standards of identity

The following names indicate whole-grain products, in accordance with the US federal government: [34] [35] [36]

Canadian standards of identity

There are multiple grains such as cereal grains (e.g. wheat, rice, oats, barley, corn, wild rice, and rye) as well as pseudocereals (e.g. quinoa and buckwheat) that may be labeled whole grains. [37]

When wheat is milled to make flour, the parts of the grain are usually separated and then are recombined to make specific types of flour, such as whole wheat, whole grain, white cake and pastry flour, and all-purpose white flour. If all parts of the kernel are used in the same relative proportions as they exist in the original kernel, then the flour is considered whole grain.

Under the Food and Drug Regulations, up to 5% of the kernel can be removed to help reduce rancidity and prolong the shelf life of whole-wheat flour. The portion of the kernel that is removed for this purpose contains much of the germ and some of the bran. If this portion of the kernel has been removed, the flour would no longer be considered whole grain.

UK regulations

In the UK the legally protected term is wholemeal rather than wholegrain. [38] There are voluntary guidelines on what can be labelled a wholegrain product. [38]

See also

Related Research Articles

<span class="mw-page-title-main">Gluten</span> Group of cereal grain proteins

Gluten is a structural protein naturally found in certain cereal grains. The term gluten usually refers to the elastic network of a wheat grain's proteins, gliadin and glutenin primarily, that forms readily with the addition of water and often kneading in the case of bread dough. The types of grains that contain gluten include all species of wheat, and barley, rye, and some cultivars of oat; moreover, cross hybrids of any of these cereal grains also contain gluten, e.g. triticale. Gluten makes up 75–85% of the total protein in bread wheat.

<span class="mw-page-title-main">Wheat</span> Genus of grass cultivated for grain

Wheat is a grass widely cultivated for its seed, a cereal grain that is a staple food around the world. The many species of wheat together make up the genus Triticum ; the most widely grown is common wheat. The archaeological record suggests that wheat was first cultivated in the regions of the Fertile Crescent around 9600 BC. Botanically, the wheat kernel is a caryopsis, a type of fruit.

<span class="mw-page-title-main">Bread</span> Food made of flour and water

Bread is a staple food prepared from a dough of flour and water, usually by baking. Throughout recorded history and around the world, it has been an important part of many cultures' diet. It is one of the oldest human-made foods, having been of significance since the dawn of agriculture, and plays an essential role in both religious rituals and secular culture.

<span class="mw-page-title-main">Oat</span> Cool weather staple grain, animal feed

The oat, sometimes called the common oat, is a species of cereal grain grown for its seed, which is known by the same name. Oats appear to have been domesticated as a secondary crop, as their seeds resembled those of other cereals closely enough for them to be included by early cultivators. Oats tolerate cold winters less well than cereals such as wheat, barley, and rye, but need less summer heat and more rain, making them important in areas such as Northwest Europe that have cool wet summers. They can tolerate low-nutrient and acid soils. Oats grow thickly and vigorously, allowing them to outcompete many weeds, and compared to other cereals are relatively free from diseases.

<span class="mw-page-title-main">Rye</span> Species of grain

Rye is a grass grown extensively as a grain, a cover crop and a forage crop. It is grown principally in an area from Eastern and Northern Europe into Russia. It is much more tolerant of cold weather and poor soil than other cereals, making it useful in those regions; its vigorous growth suppresses weeds and provides abundant forage for animals early in the year. It is a member of the wheat tribe (Triticeae) which includes the cereals wheat and barley. Rye grain is used for bread, beer, rye whiskey, and animal fodder. In Scandinavia, rye was a staple food in the Middle Ages, and rye crispbread remains a popular food in the region. Europe produces around half of the world's rye; relatively little is traded between countries. A wheat-rye hybrid, triticale, combines the qualities of the two parent crops and is produced in large quantities worldwide. In European folklore, the Roggenwolf is a carnivorous corn demon or Feldgeist.

<span class="mw-page-title-main">Flour</span> Cereal grains ground into powder

Flour is a powder made by grinding raw grains, roots, beans, nuts, or seeds. Flours are used to make many different foods. Cereal flour, particularly wheat flour, is the main ingredient of bread, which is a staple food for many cultures. Corn flour has been important in Mesoamerican cuisine since ancient times and remains a staple in the Americas. Rye flour is a constituent of bread in both Central Europe and Northern Europe.

<span class="mw-page-title-main">Coeliac disease</span> Autoimmune disorder that results in a reaction to gluten

Coeliac disease or celiac disease is a long-term autoimmune disorder, primarily affecting the small intestine, where individuals develop intolerance to gluten, present in foods such as wheat, rye and barley. Classic symptoms include gastrointestinal problems such as chronic diarrhoea, abdominal distention, malabsorption, loss of appetite, and among children failure to grow normally. Non-classic symptoms are more common, especially in people older than two years. There may be mild or absent gastrointestinal symptoms, a wide number of symptoms involving any part of the body, or no obvious symptoms. Coeliac disease was first described in childhood; however, it may develop at any age. It is associated with other autoimmune diseases, such as Type 1 diabetes mellitus and Hashimoto's thyroiditis, among others.

<span class="mw-page-title-main">Dietary fiber</span> Portion of plant-derived food that cannot be completely digested

Dietary fiber or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes. Dietary fibers are diverse in chemical composition and can be grouped generally by their solubility, viscosity and fermentability which affect how fibers are processed in the body. Dietary fiber has two main subtypes: soluble fiber and insoluble fiber which are components of plant-based foods such as legumes, whole grains, cereals, vegetables, fruits, and nuts or seeds. A diet high in regular fiber consumption is generally associated with supporting health and lowering the risk of several diseases. Dietary fiber consists of non-starch polysaccharides and other plant components such as cellulose, resistant starch, resistant dextrins, inulin, lignins, chitins, pectins, beta-glucans, and oligosaccharides.

<span class="mw-page-title-main">Buckwheat</span> Species of flowering plant in the family Polygonaceae

Buckwheat or common buckwheat is a flowering plant in the knotweed family Polygonaceae cultivated for its grain-like seeds and as a cover crop. Buckwheat originated around the 6th millennium BCE in the region of what is now Yunnan Province in southwestern China. The name "buckwheat" is used for several other species, such as Fagopyrum tataricum, a domesticated food plant raised in Asia.

<span class="mw-page-title-main">Gluten-free diet</span> Diet excluding proteins found in wheat, barley, and rye

A gluten-free diet (GFD) is a nutritional plan that strictly excludes gluten, which is a mixture of prolamin proteins found in wheat, as well as barley, rye, and oats. The inclusion of oats in a gluten-free diet remains controversial, and may depend on the oat cultivar and the frequent cross-contamination with other gluten-containing cereals.

<span class="mw-page-title-main">Healthy diet</span> Type of diet

A healthy diet is a diet that maintains or improves overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients such as protein, micronutrients such as vitamins, and adequate fibre and food energy.

<span class="mw-page-title-main">Gliadin</span> Protein in wheat & other cereals

Gliadin is a class of proteins present in wheat and several other cereals within the grass genus Triticum. Gliadins, which are a component of gluten, are essential for giving bread the ability to rise properly during baking. Gliadins and glutenins are the two main components of the gluten fraction of the wheat seed. This gluten is found in products such as wheat flour. Gluten is split about evenly between the gliadins and glutenins, although there are variations found in different sources.

<span class="mw-page-title-main">Wheat allergy</span> Medical condition

Wheat allergy is an allergy to wheat which typically presents itself as a food allergy, but can also be a contact allergy resulting from occupational exposure. Like all allergies, wheat allergy involves immunoglobulin E and mast cell response. Typically the allergy is limited to the seed storage proteins of wheat. Some reactions are restricted to wheat proteins, while others can react across many varieties of seeds and other plant tissues. Wheat allergy is rare. Prevalence in adults was found to be 0.21% in a 2012 study in Japan.

<span class="mw-page-title-main">Soy protein</span> A protein that is isolated from soybean

Soy protein is a protein that is isolated from soybean. It is made from soybean meal that has been dehulled and defatted. Dehulled and defatted soybeans are processed into three kinds of high protein commercial products: soy flour, concentrates, and isolates. Soy protein isolate has been used since 1959 in foods for its functional properties.

<span class="mw-page-title-main">Triticeae glutens</span> Seed storage protein in mature wheat seeds

Gluten is the seed storage protein in mature wheat seeds. It is the sticky substance in bread wheat which allows dough to rise and retain its shape during baking. The same, or very similar, proteins are also found in related grasses within the tribe Triticeae. Seed glutens of some non-Triticeae plants have similar properties, but none can perform on a par with those of the Triticeae taxa, particularly the Triticum species. What distinguishes bread wheat from these other grass seeds is the quantity of these proteins and the level of subcomponents, with bread wheat having the highest protein content and a complex mixture of proteins derived from three grass species.

<span class="mw-page-title-main">Gluten-related disorders</span> Set of diseases caused by gluten exposure

Gluten-related disorders is the term for the diseases triggered by gluten, including celiac disease (CD), non-celiac gluten sensitivity (NCGS), gluten ataxia, dermatitis herpetiformis (DH) and wheat allergy. The umbrella category has also been referred to as gluten intolerance, though a multi-disciplinary physician-led study, based in part on the 2011 International Coeliac Disease Symposium, concluded that the use of this term should be avoided due to a lack of specificity.

Oat sensitivity represents a sensitivity to the proteins found in oats, Avena sativa. Sensitivity to oats can manifest as a result of allergy to oat seed storage proteins either inhaled or ingested. A more complex condition affects individuals who have gluten-sensitive enteropathy in which there is an autoimmune response to avenin, the glutinous protein in oats similar to the gluten within wheat. Sensitivity to oat foods can also result from their frequent contamination by wheat, barley, or rye particles.

<span class="mw-page-title-main">Barley</span> Cereal grain

Barley, a member of the grass family, is a major cereal grain grown in temperate climates globally. It was one of the first cultivated grains; it was domesticated in the Fertile Crescent around 9000 BC, giving it nonshattering spikelets and making it much easier to harvest. Its use then spread throughout Eurasia by 2000 BC. Barley prefers relatively low temperatures and well-drained soil to grow. It is relatively tolerant of drought and soil salinity but is less winter-hardy than wheat or rye.

FODMAPs or fermentable oligosaccharides, disaccharides, monosaccharides, and polyols are short-chain carbohydrates that are poorly absorbed in the small intestine and ferment in the colon. They include short-chain oligosaccharide polymers of fructose (fructans) and galactooligosaccharides, disaccharides (lactose), monosaccharides (fructose), and sugar alcohols (polyols), such as sorbitol, mannitol, xylitol, and maltitol. Most FODMAPs are naturally present in food and the human diet, but the polyols may be added artificially in commercially prepared foods and beverages.

A low-FODMAP diet is a person's global restriction of consumption of all fermentable carbohydrates (FODMAPs), recommended only for a short time. A low-FODMAP diet is recommended for managing patients with irritable bowel syndrome (IBS) and can reduce digestive symptoms of IBS including bloating and flatulence.

References

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