Obesity

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176.   Wholegrains contain three components: –

(i)      Bran – Each seed is protected by an outer coating of bran which is rich in fibre.

(ii)     Germ or Embryo – This is the tiny part that becomes a new plant if allowed to sprout. Germ is firmly attached to the bran and contains most of the nutrients including proteins, fat, vitamins and minerals. If the seed is broken open, the germ almost immediately turns rancid i.e. goes bad.

(iii)    Endosperm – This is the largest part of the seed that feeds the embryo on germinating or sprouting. Endosperm is virtually 100% starchy carbohydrates.

Health Benefits of Wholegrains

177.   Wholegrains contain no cholesterol, are very low in fat, high on dietary fibre and complex carbohydrates, provide plant proteins, essential fatty acids, vitamins and minerals. Complex carbohydrates help meet energy requirements at a steady pace and proteins are essential for growth and development. The key vitamins and minerals in wholegrains are vitamin E, selenium, zinc, vitamins B including B6 and folic acid which are powerful antioxidants that help in prevention of several diseases, including heart disease. Wholegrains also contain iron, needed for haemoglobin formation. The benefits of wholegrains also come from their numerous non-nutrient components like lignans, tocotrienols, phenolic compounds, phytic acid, tannins and enzyme inhibitors, all of which are lost during the refining process.

 Wholegrains and Blood Sugar

178.   Wholegrains, being complex carbohydrates with low glycemic index, are digested very slowly, thereby maintaining healthy blood sugar levels. Unprocessed wholegrains cause blood sugar to rise gently, then drop back down slowly, providing a steady stream of energy over a long time. The many sugars in the fibre are so tightly bound together that they cannot be separated from this parent molecule and therefore cannot be absorbed in the small intestines. They bind to and delay absorption of sugars that are in the intestines at the same time, helps to prevent the steep rises in blood sugar levels that cause ageing and nerve damage.