Whole grain products are not harmful PART 1
Nutritionists agree that whole grain products, whether it’s bread, pasta, rice, polenta, oatmeal, boiled cereal (whole grain or cereal), provides the basis of our alimentation, all their components having a favorable action on health. Creator knew what fuel and lubricant requires the human body.
But occasionally appear some voices who express reservations toward whole grains, arguing that it would contain harmful minerals for health, as lectins, enzyme inhibitors and phytic acid, which prevent the absorption of a valuable substance. Those interested in sensations take this view and, by broadcasting, creating misunderstandings among population.
Recently, Nutrition Research Federal Institute and German Society Nutrition published a press conferences on whole grain products, work in which I’ll glean the most important points.
Spokesperson of the two institutions, dr. Bernhard Watzl, states that the news spread were based on two publications from years 1993 and 2000, but their careful reading doesn’t allows to reach erroneous conclusions disseminated by the tabloid press.
Besides carbohydrates, which are the energy source for humans, full fiber cereals provide soluble and insoluble proteins, unsaturated fatty acids, vitamins B1, B2, folic acid, secondary vegetable substances and minerals – magnesium, calcium, which is absorbed better than milk and iron.
Numerous studies have shown that whole grain products have full protective action against cancer disease, cardiovascular disease and type 2 diabetes. Eating whole grain products are not harmful but on the contrary, promotes population health.
Over 40 reserches have found that the feeding with whole grains – in whatever form – decreases the risk of cancer by 33% compared with people who consume only small amounts of whole grains. Using whole grains lowers the risk of myocardial infarction and stroke by 25-30%.
And now a few words about substances that were denounced as having a harmful action.
First, LECTINS, which are proteins or glycoproteins found in many edible plants. Vegetables and cereal germs contain particularly large amounts of lectins. But large amounts of lectins are also found and tomatoes, raspberry, nuts, bananas, onions and potatoes.
Lectins are fixed on carbohydrates having a high resistance toward gastrointestinal enzymes. Characteristic for lectins is their ability to cause agglutination of the red blood cells.
Lectins are synthesized by the human body too. There are termoli lectins that breaks down at boiling point, and thermostable lectins. Preparing the vegetables decreases a lot their lectins content. Some cereal lectins are resistant to heat. It is estimated that the average intake of lectins is between 0 and 300 mg / day, ie between 0 and 5 mg / kg of body weight. Most lectins of our food comes from vegetables, which contain from 1 to 10 g / kg, and from the germ grain with 0.1 to 0.5 g / kg.
In whole grains, potatoes and onions, lectin content is less than 0.01 g / kg. Thus, whole grains are indistinguishable from other foods.