WHOLESOME REWIND

Whole grains contain no cholesterol and provide plant proteins, essential fatty acids, vitamins and minerals

Hippocrates, the father of modern medicine, had once advised his wealthy patrons, “Follow the practice of servants and shift to whole grains to cure diseases”. Centuries later, we are unwittingly heeding his advice, as we decide to shift to whole grains after realising the ills of consuming their refined counterparts.
Modern diets have always meant a shift from whole grains to refined ones. Thanks to obesity and diabetes, the good old whole grains are being re-visited, after being ignored for refined grains, as the latter, being expensive, reflect social status. So, most preferred white flour and white rice over brown, even at the price of lost nutrients.

Before the roller milling revolution, wheat was ground between big stoned wheels, removing the bran from the wheat kernel and leaving the germ intact. The germ, high on nutrients and oils, got crushed and released the oil. This shortened its life as the oil got rancid. To overcome this, the advent of rollers around industrial revolution made it possible to remove the germ and the bran and provided the pure white flour producing light and fluffy bakery, which could be kept for months. This became one of the staples of Western diet and a product of modern industrialised foods. The same was true of corn (corn flakes) and white rice. Wherever these refining technologies came into widespread use, particularly among the poorer regions, the epidemics of pellagra (deficiency of vitamin B3) and beri-beri (deficiency of vitamin B1) resulted due to the loss of B vitamins present in the germ (lost during refining).

Refining grains extends their shelf life. It also makes them easily digestible by removing the fibre that normally slows the release of carbohydrates. But quicker digestion involves conversion of starch into glucose and that contributes to weight gain and obesity. Research has established that a diet rich in whole grains is associated with reduced risk of coronary artery disease, cancer, diabetes and obesity. Due to their slow digestibility, they help maintain blood sugar levels. Whole grains, being fiber-rich and low-fat, are also a good choice for those wanting to lose weight. The fibre in whole grains also has a prebiotic effect as it promotes growth of friendly bacteria.

Whole-grain foods’ disease-protecting benefits come from its non-nutrient components such as lignans, tocotrienols, phenolic compounds, phytic acid, tannins and enzyme inhibitors. These, too, are lost during the refining process. Whole grains contain no cholesterol and provide plant proteins, essential fatty acids and vitamins and minerals such as vitamin E, iron, selenium, zinc, B vitamins including vitamin B6 and folic acid. Vitamin E, B6, folic acid, zinc and selenium are not only vitamins and minerals but also powerful antioxidants and help in prevention of several diseases including heart disease.
Current dietary recommendations in India, based on the food pyramid, call for an increased consumption of whole grains and making them at least half of the cereals consumed in the diet. In addition, part of recommended Indian health policy (WHO, 2006) is to ensure the production and availability of whole grain cereals such as wheat and partially polished rice.
Choosing whole grains and whole grain products like brown rice, whole wheat breads, whole grain breakfast cereals like mueslis/granolas, whole wheat pastas and pizzas instead of those made from refined flour (maida) or polished rice can help combat the rising epidemic of chronic degenerative disorders. Turn the wheel around.

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