{"id":23904,"date":"2021-05-10T13:03:41","date_gmt":"2021-05-10T17:03:41","guid":{"rendered":"https:\/\/bonpourtoi.ca\/les-bienfaits-des-grains-entiers\/"},"modified":"2023-04-26T16:16:58","modified_gmt":"2023-04-26T20:16:58","slug":"benefits-of-whole-grains","status":"publish","type":"post","link":"https:\/\/test.bonpourtoi.absoludev.ca\/en\/benefits-of-whole-grains\/","title":{"rendered":"Health Benefits of Whole Grains"},"content":{"rendered":"<p>Do you eat enough whole grains? Canada&#8217;s new <span style=\"color: #282220;\"><a style=\"color: #282220;\" href=\"https:\/\/food-guide.canada.ca\/en\/\" target=\"_blank\" rel=\"noopener\">food guide<\/a><\/span> gives them a special place by recommending that Canadians eat some in sufficient quantities everyday. We should also consume enough protein, good fats, and lots of vegetables and fruits.<\/p>\n<div class=\"infobox full\">Whole grain foods contain many essential nutrients: fibers, vitamins, minerals, etc. They can also help prevent many diseases such as colon cancer and type 2 diabetes.<\/div>\n<h2><strong>What&#8217;s A Whole Grain?<\/strong><\/h2>\n<p>A whole grain is a cereal composed of three distinct parts: bran, germ, and endosperm. The refining process removes the bran and the germ, leaving only the endosperm. Therefore, refining removes most fibers, vitamins B and E, minerals, and antioxidants.<\/p>\n<p>This is why processed products usually contain less fibers unless other fibers such as inulin are added during the manufacturing process.<\/p>\n<h3><strong>What products have whole grains?<\/strong><\/h3>\n<p>They are mostly found in :<\/p>\n<div id=\"list-type-point\"><\/p>\n<ul>\n<li>Cereal<\/li>\n<li>Pseudo-cereal (such as quinoa)<\/li>\n<li>Breads made with whole wheat flour<\/li>\n<li>Crackers<\/li>\n<li>Muffins<\/li>\n<li>Whole oats<\/li>\n<li>Whole-grain pastas<\/li>\n<li>Brown and wild rice.<\/li>\n<\/ul>\n<p><\/div>\n<p>But be cautious! Some foods don&#8217;t contain whole grains even if the packaging says otherwise. And the colour of the product is not a good indicator either. Instead, carefully read the list of ingredients and look for the words &#8221; whole grains &#8221; and &#8221; whole &#8220;. And they should be in the first three ingredients.<\/p>\n<div class=\"infobox full\">Whole wheat foods are not all made with whole grains, but they also have fibers.<\/div>\n<h3><strong>Health benefits of whole grains<\/strong><\/h3>\n<p>Studies have shown that whole grains have great health benefits, such as a significant reduction in risks of developing cardiovascular and cerebral vascular diseases, obesity, and type 2 diabetes. Indeed, a <span class=\"infobox-bubble\">recent meta-analysis<sup>1<\/sup><span class=\"bubble\">Aune, D., Keum, N., Giovannucci, E., Fadnes, L. T., Boffetta, P., Greenwood, D. C., ... &amp; Norat, T. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. bmj, 353.<\/span><\/span> revealed that consuming 28 g of whole grains daily reduced cardiovascular risks by 22%. Impressive!<\/p>\n<p>Whole grains&#8217; ability to fight diseases comes from their unique mix of vitamins, minerals, antioxidants, and fibers. A one ounce (28 g) portion of whole grains therefore contains&nbsp;:<\/p>\n<div id=\"list-type-point\"><\/p>\n<ul>\n<li>3 g of fibers<\/li>\n<li>69% of the manganese daily value (DV)<\/li>\n<li>15% of the phosphorus DV<\/li>\n<li>14% of the thiamin DV<\/li>\n<li>12% of the magnesium DV<\/li>\n<li>9% of the copper DV, and<\/li>\n<li>7% of the zinc and iron DV.<\/li>\n<\/ul>\n<p><\/div>\n<h3><strong>Fibers&nbsp;: an essential component of whole grains<\/strong><\/h3>\n<p>Fibers are also associated with many health benefits. Among other things, they help regulate glycemia (blood sugar levels) and insulinemia (blood insulin levels), which are two risk factors of type 2 diabetes.<\/p>\n<h4><strong>Fibers in food increase the time required for mastication. <\/strong><\/h4>\n<p>Your brain can then send signals of satiety before you finish eating, which helps avoid overconsumption.<\/p>\n<h4><span style=\"color: #f37a53;\"><strong>Fiber consumption is associated with a better weight management. <\/strong><\/span><\/h4>\n<p>Fiber-rich foods are generally less caloric and contain less fats and added sugars, while also being more filling.<\/p>\n<p>Psst! Check out this article <span style=\"color: #282220;\"><a style=\"color: #282220;\" href=\"https:\/\/bonpourtoi.ca\/en\/how-to-choose-the-best-bread-at-the-grocery-store\/\" target=\"_blank\" rel=\"noopener\">How to Choose the Best Bread in the Supermarket<\/a><\/span> for more whole-grain bread options!<\/p>\n","protected":false},"excerpt":{"rendered":"Do you eat enough whole grains? Canada&#8217;s new food guide gives them a special place by recommending that Canadians eat some in sufficient quantities everyday. We should also consume enough protein, good fats, and lots of vegetables and fruits. What&#8217;s A Whole Grain? A whole grain is a cereal composed of three distinct parts: bran, [&hellip;]","protected":false},"author":2,"featured_media":9866,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1827,1823,1826],"tags":[],"type_article":[1818],"class_list":["post-23904","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-food","category-nutrition-en","type_article-articles-en"],"acf":[],"jetpack_featured_media_url":"https:\/\/test.bonpourtoi.absoludev.ca\/app\/uploads\/2021\/05\/BPT-Articles-bienfaits-des-grains-entiers-tinyjpg.jpeg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/test.bonpourtoi.absoludev.ca\/en\/wp-json\/wp\/v2\/posts\/23904","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test.bonpourtoi.absoludev.ca\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test.bonpourtoi.absoludev.ca\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test.bonpourtoi.absoludev.ca\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/test.bonpourtoi.absoludev.ca\/en\/wp-json\/wp\/v2\/comments?post=23904"}],"version-history":[{"count":0,"href":"https:\/\/test.bonpourtoi.absoludev.ca\/en\/wp-json\/wp\/v2\/posts\/23904\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/test.bonpourtoi.absoludev.ca\/en\/wp-json\/wp\/v2\/media\/9866"}],"wp:attachment":[{"href":"https:\/\/test.bonpourtoi.absoludev.ca\/en\/wp-json\/wp\/v2\/media?parent=23904"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.bonpourtoi.absoludev.ca\/en\/wp-json\/wp\/v2\/categories?post=23904"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.bonpourtoi.absoludev.ca\/en\/wp-json\/wp\/v2\/tags?post=23904"},{"taxonomy":"type_article","embeddable":true,"href":"https:\/\/test.bonpourtoi.absoludev.ca\/en\/wp-json\/wp\/v2\/type_article?post=23904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}