Whole Grains Vs Refined Grains

In general, cereals of whatever type are good sources of complex carbohydrates, as well as having some key vitamins and minerals. This is why they are often considered an important food to include in a balanced and healthy diet.

In addition, cereals contain an important fiber content, which gives a feeling of fullness. It is for this reason that on many occasions they are consumed with the idea that maintaining a weight loss diet is easier.

However, many of the common cereals on the market are controversial processed products. In fact, they include among their ingredients large amounts of sugars, in addition to other products that can be harmful to health.

In this sense, are whole grains the healthy substitute option for processed ones? Next, we develop the main characteristics of both products and their impact on the body.

Refined cereals: a good food?

Today, practically all cereals on the market contain high amounts of sugar. They also include ingredients such as artificial flavors and colors, elements that can negatively affect health. In addition, these cereals are high in calories and are often low in fiber and other vital nutrients, which does not make them good products.

The problem is that we are not usually well informed about the true ingredients of the products we buy, so thinking that they are good foods, we take them and offer them to our family, including our children.

Recently, the Consumer Magazine investigated 41 brands that sell cereals for children. In their study, they found that cereals contained excessively high percentages of sugar, posing a health risk to children. As explained in the study, a serving of cereal can contain all the sugar that a person should have at most throughout the day.

The American Academy of Pediatrics recommends that children not exceed sugar intake. In fact, 3-4 tablespoons of sugar a day should be the maximum. Teenagers should not consume more than 5 to 7 tablespoons and adults should not exceed 8 tablespoons either. Similarly, if possible, it would be best not to consume sugar at all.

Processed cereals, including those purportedly suitable for children, can easily exceed those recommendations. Therefore, consuming them can pose a long-term risk to health. It can lead to weight gain and in the long run help the development of other much more serious diseases such as diabetes.

Whole grains

Whole grains are usually present in their whole form or ground into flour. They are characterized because they keep all the parts of the seed; the bran, the germ and the endosperm, and because they are not processed products.

A  whole grain cereal can have 2 to 5 grams more protein than a refined cereal per 100 grams.  In this way, the feeling of satiety increases. Similarly, they have a lower glycemic index.

In fact, the Dietary Guidelines for Americans recommend that at least half of the cereals consumed be whole grains, and if possible, all of them.

The consumption of whole grains has been related to factors such as a significant decrease in the risk of developing certain cardiovascular diseases. This has been scientifically proven. This is because regular consumption of whole grains helps lower LDL and triglyceride levels. This, in turn, contributes to an overall 26% reduction in risk factors for heart disease.

Similarly, regular consumption of whole grains delays or helps prevent the digestion of starches. It also avoids spikes in blood sugar, specifically, because it does not contain high levels of this product in its composition.

In conclusion

Although in the market there are usually more varieties of products that offer refined cereals, the best alternative is the wholegrain versions. Although they change in terms of taste and price, whole grains retain their nutritional quality and affect the body in a positive way. Processed cereals are not good for your health.

In any case, if you have doubts about how to carry out a good diet and which products can be better or worse, it is best to always consult a specialist. Ask your doctor or nutritionist, find out, and bet on a balanced diet.