Every year, from 1-7 September, National Nutrition Week (NNW) is commemorated to raise public awareness of the importance of nutrition. In line with this, Nadiya Merchant, Associate Director-Nutrition, Kellogg India discusses the health benefits of whole grains
With more people prioritizing healthy lifestyle and dietary choices, there has been a rise in the preference for multigrain products. Grains have always been a dietary staple for centuries, especially within regions like India where traditional diets heavily rely on cereals, millets, and pulses. These dietary staples offer an array of nutritional advantages.
Whole grain foods, like whole grain cereals and cereal fibre, are known to play a pivotal role in providing several health benefits such as promoting digestive health and reducing the risk of chronic diseases. It is worth noting that concepts of ‘multigrain’, ‘whole grain’ and ‘fibre rich’ are generally perceived to be one and the same thing, but they are not!
Multigrain, whole grain and fibre are not the same.
The term ‘multigrain’ emphasizes the variety of grains used in the product, which contribute to different flavours, textures, and nutritional profiles. In fact, grains, such as cereals, millets, and pulses, provide essential nutrients like energy, protein, fibre, and B-vitamins.
A whole grain is known to consist of three integral parts of the kernel – the bran is the outer fibre rich layer; the germ, a nutrient-dense inner core; and the endosperm, housing central starch and protein. Opting for whole grains is important as they offer higher levels of key nutrients compared to refined grains. Since whole grain foods make an important contribution to the dietary fibre intake, it is important to choose whole grains that are higher in fibre.
Fibre, a non-digestible carbohydrate present in plant-based foods, emerges as an asset for our bodies. Obtained from cereal grains, fruits, vegetables, oats, and legumes, it plays a vital role in maintaining a healthy digestive tract, managing weight, and stabilising blood sugar levels. However, dietary fibre is classified into three types – soluble fibre which helps regulate blood cholesterol and sugar levels; insoluble fibre adds bulk to the stool and aids intestinal cleansing; and fermentable fibre, present in beans, grains, green bananas, onions, cooked cold rice and potatoes, nourishes beneficial gut bacteria and supports overall gut health.
It is important to note that high fibre does not always equate with whole grain, and vice versa. In that case, including a variety of fibre rich whole grains in the diet is advised. For instance, fibre rich multigrain muesli with a variety of delicious inclusions such as dried fruits, nuts and seeds (see box).
Health benefits of whole grains
Scientific evidence suggests that the health benefits associated with whole grains are closely tied to their fibre content, which makes it imperative, to incorporate it into your daily routine for its benefits. These include:
Maintains digestive health: Fibre normalizes bowel movements and alleviates constipation. Insoluble fibre found in nuts, beans, whole wheat, barley and roots, accelerate intestinal transit thereby maintaining regularity. Wheat bran is considered as the ‘gold standard’ when it comes to faecal bulking and promoting regularity based on scientific evidence1. Research study by Hullings et al (2020)2 has demonstrated that a diet rich in dietary fibre, particularly from wholegrains, can reduce the risk of colorectal cancer and promote gastrointestinal health. The benefits also extend to improvements in digestion, stool formation and gut microbiota composition.
Protects your heart: Grains, especially those rich in soluble fibre, effectively lower cholesterol levels and thereby protects heart health3. Soluble fibre such as beta-glucan found in whole grain oats and barley, are associated with reduction in blood cholesterol. Research study by Kashino et al (2020) reported that consuming more whole grains may decrease the risk of developing hypertension4.
Blood sugar management: The soluble fibres present in whole grains and legumes slow down the release of sugars into the bloodstream5. This controls blood sugar levels and may help in reducing the risk of developing Type-2 diabetes. In fact, incorporating whole grains into dietary interventions for diabetic individuals has shown improvements in glucose metabolism and lowered fasting blood glucose levels6.
Gaining control on weight: Fibre from whole grain enhances satiety5. High-fibre foods tend to be more filling and less calories-dense7. A systematic review by Kissock et al (2021)8 suggests that an association between whole grain and body weight measures remains likely.
Embracing multigrain and fibre-rich meals is a proactive step towards nourishing and promoting a healthier lifestyle. In fact, there is a need to strive for a minimum of three servings of whole grains per day to get the beneficial effects. Including whole grains at every meal, starting with the breakfast, improves nutrient intakes, healthier BMI and body weights, enhanced cognitive performance and promotes overall metabolic health.
Interesting ways to create whole grain and fibre rich foods
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References:
- Fiber and prebiotics: mechanisms and health benefits – PubMed (nih.gov)
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7458778/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566984/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230178/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9268622/
- Grains and Diabetes – Grains & Legumes Nutrition Council (glnc.org.au)
- Dietary fiber: Essential for a healthy diet – Mayo Clinic
- https://www.sciencedirect.com/science/article/pii/S2161831322010511