Superfoods - Whole grains

Question 1

Whole grains:
Description and composition

Answer 1

Whole grains contain an abundance of vitamins, minerals, phytonutrients macronutrients.

Whole grains consist of the bran, germ and endosperm.
* The bran: contains antioxidants, B vitamins and fibre
* The germ: contains B vitamins, vitamin E, some protein, antioxidants, minerals, and healthy fats
* The endosperm: contains carbohydrates, the proteins and small amounts of vitamins and minerals
* ‘refined grains’: the bran and germ are removed and therefore, much of the nutritional value leaving empty calories

Question 2

Whole grains:
Energetic’s

Answer 2

Vary slightly between grains but generally neutral

Question 3

Whole grains:
Benefits and clinical applications

Answer 3

• Decrease metabolic risk factors
• High-fibre
• Protects against heart disease and cancer

Question 4

Whole grains:
Decrease metabolic risk factors

Answer 4

Associated with improved insulin sensitivity (link to fibre and magnesium), weight loss with improved fat distribution, a decrease in total and LDL-cholesterol.

Question 5

Whole grains:
High Fibre

Answer 5

Supports bowel elimination, increases satiety to support healthy weight management and slows absorption of glucose into the blood to assist in the blood glucose balance

Question 6

Whole grains:
Heart disease / cancer

Answer 6

Protects against heart disease and cancer

Question 7

Whole grains:
Gluten

Answer 7

Whole grains have had a negative reputation in more recent years because of their gluten content.

• Gluten is a protein founding wheat (all varieties), rye and barley
• It is made up of two specific proteins: gliadin and glutenin. Gliadin is the protein people most often react to
• Coeliac disease is an autoimmune condition where the ingestion of gluten generates an abnormal immune response in the small intestinal mucosa. In this instance, gluten must be avoided
• Gluten sensitivity as an intolerance to gluten. It could relate to digestive issues, or might relate to the processing of grains

Question 8

Whole grains:
Treatment

Answer 8

The treatment of grains is causing the problem, not the gluten!

• Grains have been manipulated over the years with emphasis on high yield and disease resistance
• This has occurred at the expense of nutrient value, flavour and safety!
• Grains are fumigated, bleached, treated with anti-caking agents and sprayed with fungicides and insecticides to extend shelf-life
• Use organic and Heritage grains. Heritage grains = those available prior to industrialized agriculture – intensive crop (animal) farming with focus on high you would

Question 9

Whole grains:
Practical uses

Answer 9

• For those who cannot tolerate gluten, there are alternatives: amaranth, corn, teff, millet, rice, quinoa, buckwheat, (although oats can be contaminated with gluten if produced in the same place as wheat, rye and barley)
• Quinoa is high in protein and provides all essential amino acids. Also rich in manganese, magnesium, iron, zinc, B vitamins and phytonutrients
• Sprouting grains increases the bioavailability of nutrients and they are easier to digest.
• Incorporate whole grains into porridge (a oats, amaranth, millet, quinoa), or in vegetable soups, salad; wholegrain flour for bread