Knowing whole grains and refined grains, which one is healthy? & bull; hello healthy

Currently, this type of healthy food has become a trend in the community. Many types of food that you may have been familiar with before, but now appear in healthier versions. An example is whole grains, or more popularly by the name whole grains . Besides whole grains, refined grain or refined grains may also start to familiar to your ears. Regardless of the trend, w hole grain and refined grain apparently it can affect your health.

What is that whole grains?

Whole grain often associated with starchy foods but in a healthier version. Bread whole grains , flour whole grains , are several types of processed products from whole grains. But actually, whole grains or whole grain, is a type of grain that has not undergone any processing or milling process. These grains can be wheat, rice, sorghum, quinoa, and even popcorn. Whole grain refers to grains that still contain all the edible parts of the seed, such as the shell (bran) , institution (germ), and the endosperm. All parts of these grains are beneficial for health because they contain many nutrients that the body needs, such as fiber, B vitamins, antioxidants, iron, copper, selenium, potassium, and magnesium.

Example whole grains that is:

• Oatmel or whole oats
• Brown rice
• Brown rice
• Black rice
• Whole rye
• Barley or barley intact
• Buckwheat or buckwheat
• Quinoa
• Sorghum
• And labeled flour whole wheat flour

Whole grain it can be a single type of food (such as brown rice) or it can be a processed product (such as bread made using whole wheat flour)

What is that refined grain ?

Simply, refined grain is the opposite of whole grains . If whole grains not undergoing any processing, then refined grain undergoes such processing that the grain loses part of its skin and institutions, leaving behind a portion of the endosperm that contains only carbohydrates and a small amount of protein. This processing is carried out to increase the shelf life of these grains. Despite their increased storage capacity, grain processing removes many of the nutrients found in the skin and its institutions, including vitamins, minerals, and fiber.

Example refined grain that is:

• White rice
• Wheat flour (which is not claimed to be made from whole wheat)
• Processed products made from basic ingredients of processed grains such as white bread, cereals, crackers, biscuits and cakes. Most of these types of food are made from refined grain .

What is the effect whole grains for the body?

Because they still contain complete nutrients, whole grains can provide many health benefits for your body, including:

1. Contains lots of fiber

Fiber is an important component that must be present in your daily diet. Apart from fruit vegetables, whole grains is a good source of fiber. You can get 5.8 grams of fiber in 2 slices of bread made with rye-based ingredients. Meanwhile, bread made using wheat flour does not come from whole wheat can only contribute 1.9 grams of fiber per 2 pieces. Uncooked brown rice contains up to 5.5 grams of fiber per ½ cup, while white rice contains only 2 grams of fiber.

Fiber is well-known for providing many health benefits, from improving bowel movements to lowering levels of bad fats in the blood. For diabetics, consumption of fiber can help control blood sugar levels. Adequate fiber consumption can also prevent you from heart disease to colon cancer. To get the maximum amount of fiber, try eating oats for breakfast.

2. Smooth digestion

Still in terms of fiber, whole grains can help improve digestion. Fiber also prevents diverticulosis, a condition in which small sacs form in the walls of the large intestine or colon and cause inflammation, constipation, diarrhea, and abdominal pain. Not only fiber, whole grains also contains lactic acid which helps the good bacteria in the colon work. These organisms can help the absorption of food substances and even strengthen your body's immune system.

3. Lowering cholesterol levels

Whole grain plays a role in preventing the body from absorbing bad cholesterol and lowering triglyceride levels. Both types of fat are risk factors for heart disease and stroke. One study found that women who consumed 2-3 servings of whole grain products daily had a 30% lower risk of having a heart attack later in life when compared to women who consumed only 1 serving of the product whole grains of the week. Each type of product made from whole grains has the same effect on heart health.

4. Helps control weight

Those who regularly consume whole grains have a tendency to be in a normal body weight and are not prone to gain weight when compared to those who frequently consume refined grains. A study related to consumption of whole grains and weight gain revealed that women consume the product more often whole grains such as brown rice, whole wheat bread, and popcorn had a 49% less risk of gaining large amounts of weight when compared to those who preferred to eat bread, donuts, and other products. refined grain other. Fiber on whole grains will keep you feeling full longer, preventing you from eating unhealthy snacks and helping to control your portions.

Consuming whole grains was also associated with healthier fat distribution. Whole grains are said to reduce the build-up of belly fat, the type of fat that can increase your risk of developing diabetes and various degenerative diseases later in life.

What effect refined grain for the body?

Because it has gone through various processing processes, refined grain only consists of endosperm which is high in calories, high in carbohydrates, high in starch, and contains little protein. Because the part that contains a lot of fiber has been separated from the endosperm, then refined grain become more easily digested by the enzymes in the body. This can lead to an increase in the level of sugar in the blood after consumption. But this sudden increase in blood sugar levels is followed by a sudden drop, sending hunger signals to the body. This causes a person to tend to eat more than necessary, leading to weight gain and obesity. Refined grains have also been linked to various metabolic disorders such as insulin resistance, type 2 diabetes mellitus, and heart disease.