The risk of some chronic diseases is significantly reduced in individuals consuming whole grains.
In my article last week, the claims that wheat increases diabetes are controversial, Prof. Dr. I wrote that Hamit Köksel said that he had research proving the opposite. This week, I will try to explain the effect of whole-wheat bread on health by quoting from such a compilation study. creates the . It is separated as bran during grinding. Non-starchy carbohydrates and plant chemicals take up more space in the shell's structure. In addition to these, vitamins and minerals are also more concentrated in this part. The endosperm part under the shell makes up 83% of the grain and is an energy store. The embryo (germ = kernel of the grain), which makes up 2% of the grain, is the part of the grain that provides the formation of new plants and is more dense than the endosperm (the part that provides starch) in terms of protein, lipid (oil), vitamins and minerals. Since the density of the elements in these 3 parts of the grain is different, they can be easily separated from each other by grinding. (Baysal 2012, Şanlıer 2012)…
Importance of pulp: Separation of bran (shell) and core (germ) by grinding causes significant losses in nutrients. Whole grains containing the whole grain are rich in nutrients and phytochemical components (plant chemicals). Among these components with known health benefits are dietary fiber, essential fatty acids (which cannot be made in the body), antioxidants, phenolic compounds, phytostrogens containing lignans (dietary phytostrogens), vitamins (B, E) and minerals (iron, potassium, magnesium and selenium). The bark (bran) contains dense pulp. Pulp is important due to its regional and systemic effects in the gastrointestinal tract.
While 50-85% of whole grain bread consists of water-insoluble pulp (cellulose, hemicellulose and lignin), 15-50% is water-soluble pulp. (pectin, gums, betaglucan, mucilages, resistant starch). While water-insoluble fiber provides intestinal movements, water-soluble fiber has a prebiotic effect (providing an environment for the proliferation of friendly bacteria in the intestine). . Among the important effects, it stimulates the growth of bifidobacteria (which helps digestion and prevents the passage of harmful bacteria in the intestine from the intestinal wall) by increasing fermentation in the intestine and lowers blood cholesterol. (Şanlıer 2012)…
Whole grain bread is a good food source for B group vitamins. A deficiency of vitamin B1 (thiamine) results in beriberi. Anorexia, weakness, disturbances in the nervous system are observed. Pellagra disease occurs in vitamin B3 (niacin) deficiency. Inflammation of the skin, diarrhea and disturbances in the nervous system are observed. Since the amount of niacin in corn is low, it is seen in people who consume corn and corn bread for a long time.
Due to the intense hardness of whole wheat bread, the number of chewing is more. It cannot be swallowed quickly. When we chew the food too much, the leptin hormone (satiety hormone) does its job, reducing the appetite and the feeling of fullness reaches the brain in about 11 minutes. (Şanlıer 2012)…
Resistant starch is not digested like normal starch. Resistant starch goes directly to the large intestine, where it undergoes fermentation (fermentation) and acts just like soluble dietary pulp.
It is claimed that benzoyl peroxide chemicals used in whitening bread and additives with the code E472 have a carcinogenic effect. (Doğanay and Coşkun 2012)…
Whole wheat bread and chronic diseases:
Cardiovascular disease: The cohort study on dietary fiber and coronary (vessels feeding the heart) diseases (same feature) As a result of the analysis (the most reliable analytical study that determines the incidence rates of the disease by following the human group with the disease for a long time), it was found that the consumption of dietary fiber from grains and fruits was inversely related to the risk of coronary disease. In particular, the soluble fiber found in cereals binds bile acids in the small intestine and accelerates their excretion with feces. It also reduces hepatic (liver) production and fatty acid synthesis.
In 2 separate studies on coronary heart diseases, whole grain consumption and low cholesterol and low homocysteine (an amino acid measurable from blood increases the risk of heart and brain diseases. ) a relationship was found. (Jensen et al. 2006, Melen et al. rk-2008)…
In the USA, Rimm et al. studied the association between whole grain consumption and the risk of having myocardial infarction (MI) in 43757 healthcare professionals aged 40-75 years. It was found that the cereal pulp is the most important factor reducing the risk of myocardial infarction, and the risk decreases by 29% with each 10 g cereal pulp consumption increase. (Rimm et al. 1996, Van Dam et al. 2003)…
They reported that consumption of a diet that does not contain whole grains increases blood cholesterol levels and results in less micronutrient (vitamin and mineral) consumption.
In addition, moderate eating behavior including whole grains (enough at meals) has lower CRE-ACTIVE PROTEIN (CRP) (blood test to show whether there is an inflammatory condition in the body) and endothelial dysfunction (impairment of the elasticity of the arteries), which is the early stage of atherosclerosis (hardening of the arteries).
Type 2 diabetes: Carbohydrates, which directly affect blood sugar, play a key role in nutritional therapy. The main source of carbohydrates in the diet is cereals.
Not only the amount of carbohydrates in the diet is important. Type (simple sugars such as glucose, fructose, sucrose, lactose or the type of starch present (amylose, amylopectin, resistant starch), rate of absorption, method of cooking the food (cooking time, temperature and shape), degree of processing of the food (piece size, The degree of gelatinization of starch, the form of the food), other components (eg natural substances such as pectin phytate, tannin, which slow down digestion) are also important.(Şanlıer 2012)…
The glycemic index of bread made from whole grain or unprocessed wheat index (increase in blood sugar) and low glycemic load (amount eaten at meal). /p>
In some studies, a decrease in blood glucose (sugar), cholesterol and triglyceride (TG) levels was observed in diabetic (sugar) patients who consumed low glycemic index bread and also took fiber from whole grains. (Şanlıer 2012)…
Jensen et al. (2006) on 938 healthy individuals. in the study; It was determined that glycemic (sugar) control plasma (blood) indicators such as fasting insulin HbA1C,C Peptide and leptin decreased in a triple way. A strong inverse relationship has been reported. (Aune et al 2011)... However, it has been found that it strongly inhibits the formation of colorectal (last part of the large intestine) cancer. (Aune et al. 2011)…
Short chain fatty acids, which are fermentation products of dietary fiber, can reduce the potential of carcinogenic cells by lowering colon (large intestine) PH.
Mauroutti et al. (2016), in a study on 500 women, suggested that whole grain consumption significantly reduces the risk of breast cancer formation. . In addition, since whole grain foods contain a high amount of dietary fiber, they increase the feeling of satiety and reduce energy intake. On the other hand, the soluble fiber present in grains absorbs liquid in the gastrointestinal tract, increasing the density in the intestine. The emptying time of food from the stomach slows down and absorption in the small intestine slows down. Thus, it helps in weight control.
The indigestible carbohydrates it contains carry out fermentation (fermentation) and provide the regulation of intestinal microflora by performing a probiotic effect, and by producing short-chain fatty acids, it controls some metabolic and physiological mechanisms that affect body weight. (Jonnala Godda et al. Mc. Keaven et al-2009-2010)…
Excessive whole grain consumption of 3 servings or more per day, lower body mass index, lower waistline in 11 of 14 studies
Jonnala Godda et al. (2010) Mc Keawen et al. (2009) waist hip ratio of whole grain consumption v e A strong inverse relationship with belly fat has been reported.
Do not skimp on whole wheat bread and whole grains at your table.
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