The Whole Grains
ESTIMATED MAYO CLINIC: What is the difference between whole grains and high in fiber?
Answer by Jennifer K. Nelson, a Registered Dietitian, Director of Clinical Dietetics, Mayo Clinic in Rochester, Minnesota, USA:
The difference is that one is a primary vehicle, but not exclusively, on the other. Whole grains (unrefined seeds of cereals such as wheat, rice and barley) are not only good sources of fiber but are also rich in other important nutrients. Whole grains are not the only sources of fiber, because foods like fruits and vegetables are alike.
The fiber, either soluble or insoluble in water, is a component of plant foods that the body can not digest, and fulfills important functions in the body. When soluble fiber dissolves, forming a composite sponge sucks to remove excess cholesterol from the body, and thus help lower the cholesterol level in blood. Soluble fiber also slows the absorption of sugar, which is able to reduce levels of blood sugar. These effects reduce the risk of heart attack, diabetes and other diseases.
Insoluble fiber, however, clings to the water and thus serves to soften the stool volume in order to pass through the digestive tract. As a result, decreases the likelihood of problems such as hemorrhoids and constipation, and other serious gastrointestinal conditions.
All plant foods contain both soluble and insoluble fiber, but most grains (like wheat and rice) are especially rich in insoluble fiber. In contrast, fruits, vegetables, legumes (eg beans), oats and barley are rich in soluble fiber. Therefore, there is no source “best” of fiber, but must eat a variety of healthy foods to get all the benefits of it.
In grains, most of the fiber is in the bran, which is the bark of the seed. In addition, bran is a rich source of niacin, thiamin, riboflavin, magnesium, phosphorus, iron and zinc. In milling, the bran is removed to process grains into flour or white rice, for example.
The second component of the grain is the germ from which the plant is born. The germ of the grain is rich in many of the same nutrients found in bran, and also contains some protein, fat, vitamin E, plus almost everything that the embryonic stage of the plant needs to grow. As with the bran, the germ is removed to convert to refined grains.
After processing, the only component of whole grains that remains is the third and last: the endosperm (bean), which is the main portion of the seed and contains the majority of proteins and carbohydrates.
In fairness, one should not forget that after milling usually adds several nutrients, including vitamins B, many grain products. However, as it is not feasible to simply return all over again, offering to “enrich” foods would be appropriate only in certain ways, and insufficient in others.
Dietitians recommend eating a diet that includes generous portions of whole grains and other healthy foods high in fiber and other important nutrients. As a guide in planning meals, on our website are some samples, classified by the type of food. The original list of all these lists is on the National Database of the Department of Agriculture Nutrient United States, which allows users to choose from hundreds of foods.
Finally, we quote the most incentive to recruit “followers” to eating more healthful foods made with whole grains that hold a high fiber content are not only healthy but delicious, usually. The nutty flavor and consistency of the rice makes it perfect for pilaf type dishes and preparations, the pasta adds a delicate consistency traditional noodle dishes, the Irish or Scottish-style oats (oats steel cut into small pieces ) give texture to pancakes, biscuits and hot cereals.
In other words, whole foods must come to the table simply because they taste good.
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