In the ever-evolving landscape of dietary trends and fads, nutritional powerhouses such as whole grains have been unjustly pushed to the sidelines. Often overshadowed by fancier counterparts of the food world, whole grains, however, deserve the spotlight for their rich history and health benefits. They are getting it now, it would seem.
For several hundred years, grains have been an integral part of our diets, playing a pivotal role in shaping human evolution. The transition from nomadic hunting and gathering to settled agricultural communities was made possible by the strategic cultivation of grains. This shift allowed a steady availability of food and altered the course of human civilisation.
Although grains, in recent decades, have been tainted by disrepute in the diet community, they remain a staple among diverse communities worldwide. Whole wheat, buckwheat, finger millet, pearl millet and sorghum are among the most common whole grains that can add a range of nutrition in the diet.
Today, the grains that we eat go through multiple layers of processing before reaching us. Initially, the intent behind processing grains was to enhance their shelf-life and digestibility. But processing strips them of the nutrient-rich outer layers. It also renders the grains carbohydrate-rich but deficient in other vital elements.
What do grains bring to the table?
The nutritional composition of grains shows us a heap of essential nutrients. As Anushree Sharma, a dietitian from Bhopal, Madhya Pradesh, points out, grains are a vital source of energy. “Carbohydrates and fibre form a significant part of their content, accompanied by a dose of protein,” she adds.
Grains offer several micronutrients, including magnesium and phosphorus. Sharma emphasises the importance of whole grains as a good source of vitamin B complex, mainly stored in bran or the outer layer of grains. Refined grains lack these nutrients due to processing and removal of the precious outer coat of grains.
Madhu Kiran Kota, a nutritionist from Hyderabad, clears some misgivings that link consumption of whole grains with weight gain. She cautions us that individuals who avoid grains in their quest for weight loss might expose themselves to vitamin B deficiencies.
Weight loss endeavours often involve eating protein-rich foods and avoiding complex carbohydrates. While proteins are essential for muscle mass, Sharma advises us to include appropriate amounts of whole grains as they are essential to meet the energy demands of the body.
Why choose whole grains?
Sharma explains the anatomy of a grain seed to show the difference between whole and refined grains. A grain seed [is made up] of three parts: the outer bran layer, the middle endosperm, and the inner germ.
The bran on the exterior of a whole grain or unprocessed seed is rich in fibre and vitamin B. The germ nestled within houses vitamins B and E along with healthy fats. However, refined grains are devoid of the bran and germ portions – which are storehouses of nutrients.
Kota says the endosperm and germ of whole grains offer an array of antioxidants, phytonutrients, and essential minerals like zinc and trace elements, thereby improving their nutritional quotient.
Cardiovascular diseases: A 2022 study published in the journal BMC Medicine followed 74,244 women from the Nurses’ Health Study since 1986; as many as 91,430 women from Nurses’ Health Study II since 1991, and 39,455 men from the Health Professionals Follow-Up Study since 1984. The study concluded that higher consumption of whole grain foods was associated with a significantly lower risk of cardiovascular diseases.
Diabetes: Replacing refined grains with whole grains and eating at least two servings of whole grains daily may help to reduce the risk of developing type 2 diabetes. A 2020 study published in the British Medical Journal states that a higher consumption of total whole grains and several commonly eaten whole grain foods was significantly associated with a lower risk of type 2 diabetes.
Whole grain and the gluten scare
Gluten, a protein composite found in grains like wheat, barley and rye, has become notorious as a possible culprit in weight gain. However, experts say this is a misconception. It could be due to a confluence of factors, including the portrayal of gluten-free diets as a quick fix for losing weight. .
For individuals without specific medical conditions, avoiding gluten does not lead to weight loss. “Rather, it’s the mindful balance of nutrients and portion control that plays a pivotal role,” says Anushree Sharma.
There is no doubt individuals grappling with celiac disease or gluten sensitivity should carefully select which grain to consume.
According to nutritionists, while gluten is now a bad word in the dietary world, we must differentiate between a genuine medical necessity of avoiding it and the unfounded belief that it causes weight gain.
Madhu Kiran Kota explains that those with celiac disease have a compromised immune reaction when they consume gluten. It can lead to severe gastrointestinal distress and long-term health complications.
Similarly, individuals with gluten sensitivity may experience uncomfortable symptoms upon consuming gluten-rich foods, even though they do not have the autoimmune response seen in those with celiac disease.
“In both cases, steering clear of wheat and other gluten-containing grains is important for maintaining the well-being [of such people],” she adds.
Balancing nutrients and portions
While we are on the journey of mindful grain consumption, it is essential to heed experts’ words of caution. Sharma advocates priority to whole grains over refined grain options.
Kota insists on combining different grains and millets in chapatis, dosa or idli. (Respectively the dishes are flat wheat bread, fermented rice and black gram pancake; and steamed dumpling made of fermented rice and black gram.)
With this in mind, one can make whole grains an integral part of a balanced diet without forsaking nutritious food.
Kota emphasises strategic food pairings: when grains are combined with protein sources such as pulses or milk, their nutritional value is elevated. This symbiotic pairing compensates for amino acids like lysine and tryptophan, found in milk and pulses but lacking in grains, thereby enhancing the overall amino acid composition.
Sharma also says this makes the diet diverse and can also lower the glycaemic index of certain grains. For instance, a combination of amaranth with wheat can lower the glycaemic index of amaranth.
Understanding portion sizes is another key to getting the best out of grains in our diet. If we count one portion size as 30 grams, “For adult men, daily portions range from 12.5 to 20 portions and for women, nine to 16 portions per day depending on their occupational demands,” says Sharma.
