By Aaron Boike, B.S. Kinesiology, ACE Certified Personal Trainer and Health Coach
Few nutritional controversies have received as much press in the past few years as the debate over whole grains. Whole grain labels are everywhere, and the health claims to accompany them are just as abundant. That said, many groups have come out to rebuke the notion that whole grains are beneficial; claiming that they cause nutrient deficiency, weight gain, and that humans aren’t adapted to consume them as a food source. While I don’t hold a firm stance on either side of the debate, I believe that misunderstandings regarding the term “Whole Grain” have confused consumers for years, and the research based findings about whole grains appear to support their health benefits.
What is a Whole Grain?
The term Whole Grain is used to describe a grain complete with three elements; the bran, the germ, and the endosperm. Unfortunately, the term whole grain can also be used to describe complete grains that have been ground into a flour. While these are still better than their “White Flour” counterparts, they are generally considered less healthy than eating the whole grains themselves.
What are Examples of Whole Grains?
Barley, buckwheat, amaranth, maize, wheat, spelt, sorghum, rye, oats, millet, chia, quinoa, and brown rice are all considered whole grains.
What are the Health Benefits of Whole Grains?
- Associated with the reduction in risk of cardiovascular disease – while there are many studies linking whole grains to the reduction of cholesterol and blood pressure, one particular study published in The American Journal of Nutrition found that eating three servings of whole grains daily led to similar effects on blood pressure and subsequent cardiovascular disease risk as medication, reducing the risk of coronary artery disease by 15% and stroke by 25%. Another study published in 2007 in The American Journal of Nutrition demonstrated a reduced amount of arterial plaque buildup in those that consumed whole grains regularly over a five year period.
- They help you increase fiber intake – Whole grains contain insoluble fiber, which adds weight to stools and helps keep the digestive system in a regular pattern. Having regular bowel movements is shown to be associated with reduced risk of colon cancer, as well as improved nutrient absorption. Fiber also helps enhance the feeling of satiety that follows a meal, and helps to reduce the glycemic index of a food. Research shows that those who eat more fiber daily tend to maintain healthier body weights.
- They are a slower burning fuel – For those of us with active lifestyles, having higher quality slow burning carbohydrates is key to maintaining high performance. Whole grains are a healthy alternative to sugary sports drinks and fuels, because they provide a slow burning energy source that keeps you going without the blood sugar spike and subsequent crash of fast digesting simple carbohydrates.
My Personal Take on Whole Grains
Whole grains are a good fuel source for high quality slow burning carbohydrates. They also have clear health benefits, as demonstrated by research. That being said, I generally advocate controlling for total carbohydrate intake, including whole grains, as part of a sound weight loss program.
Sources:
Mellen, P. B., Liese, A. D., Tooze, J. A., Vitolins, M. Z., Wagenknecht, L. E., & Herrington, D. M. (2007, June). Whole-grain intake and carotid artery atherosclerosis in a multiethnic cohort: The Insulin Resistance Atherosclerosis Study. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/17556684
Oliveira, R. (2017, August 08). Busting the (Whole) Grain Myth. Retrieved from https://ucdintegrativemedicine.com/2016/08/busting-whole-grain-myth/#gs.XZXUIjU
Tighe, P., Duthie, G., Vaughan, N., Brittenden, J., Simpson, W. G., Duthie, S., . . . Thies, F. (2010, October). Effect of increased consumption of whole-grain foods on blood pressure and other cardiovascular risk markers in healthy middle-aged persons: A randomized controlled trial. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20685951