We've always read that whole grains are healthier, so why are foods sold with refined grains? For the same reason that sugary ultra-processed products are sold, because it is cheaper than worrying about the health of consumers. We are going to differentiate whole grains from refined ones and learn to identify whole grain foods that really are not, since "deception" is allowed on the labeling.
The current food industry allies itself with marketing and advertising laws to sneak in deceptions that really are not, at least in the eyes of current regulations, however, when the consumer discovers it, they may feel deceived and manipulated. We refer to whole-grain products and it is that not everything that has the word "whole" is, or at least not 100%.
Throughout this text we will understand why it is so important to consume whole foods and why we should stay away from refined foods. Many times we talk about refined oils, sugary ultra-processed products, cocoa percentages and other similar examples, but rarely about whole foods.
What is whole grain?
It is a cereal that preserves all its parts, that is, it is not a processed grain. The 3 parts of the grain are: bran, endosperm and the germ. Each of these parts provides important nutrients to our body.
For example, bran is the shell that covers the grain and is very rich in fiber, apart from group B vitamins and minerals such as iron, phosphorus, magnesium and calcium. The endosperm is an intermediate layer and there we find carbohydrates and proteins, while in the germ we find vitamins of group B, E and healthy fats apart from important antioxidants.
This is why a 100% whole grain cereal is more nutritious because it keeps its parts intact. It can be considered integral, although the presentation of the product is in flour, ground, flakes, powder, etc. The important thing is that in the ingredients put 100% integral.
What are refined grains?
They are cereals from which all their parts have been removed and only contain the endosperm, which is where carbohydrates and proteins are found, hence a product with refined cereals has a higher caloric value than a whole grain one.
This type of cereal have lost almost all the germ and all the bran after the refining process. This also has its advantages and that is that a cereal rich in starch is obtained, perfect for baking and with a finer texture, but it has many drawbacks such as poor digestion, increased blood glucose, low nutritional value, lack of fiber, etc. .
Apart from being better cereals for confectionery, they gain another bonus, and that is that they keep better for a longer time, hence the vast majority of cookies, cakes, breads, sweets, breakfast cereals, etc. They are made with refined grains.
Main differences
When we talk about whole grains and refined cereals, the main difference is the nutritional value, and that is that the refined ones have little nutritional value and the whole grains have high levels of fiber, vitamins, minerals and proteins.
With whole grains, the feeling of satiety is greater and lasts longer, while whole grains are hardly satiating and we will soon be hungry. This is due to the level of fiber, which in whole grain is much higher.
Another key difference is the blood sugar level. Refined foods have a high glycemic level. and that is because their carbohydrates are metabolized quickly, they create glucose spikes in our blood. While whole grains are slowly absorbed and thanks to their high fiber content, there are no spikes in blood glucose.
Remember that, most of the time, refined cereals are present in ultra-processed products or processed, so they already contain other low-quality ingredients such as refined oils, fats, sugars, additives, colorings, etc.
Regarding protein content, a whole grain provides between 2 and 6 grams of protein per 100 grams of product. This translates into greater satiety and lower glycemic index.
Something very curious is that refined cereals create a certain addiction and this is mainly due to the fact that they contain a lot of sugar and are low in fiber, protein and rich in starch.
How to Spot Fake Whole Foods
Here we come to an interesting point and that is that current regulations allow foods to identify or highlight certain ingredients, even if they do not fully comply. In other words, you can put some cookies or sliced bread in its packaging that is whole grain, although when reading the ingredients we see that it has 5% whole grains.
Also, just as many times, grains have been ground and turned into flours, so they actually look more like refined grains than whole grains.
To make sure that we are eating whole grains, whether they are cookies, cakes, breakfast cereals, breads, pastas and others, we must read the labels and check their ingredients carefully. If it does not say that 100% of the cereals used are whole grains, then it is not a 100% whole grain product, no matter how much it says so on the packaging.
There is no legislation in Spain that regulates this properly, so as long as at least 5% of whole grain is used, the brand can already emphasize that its product is integral, when in reality it is refined and is misleading the consumer.
If when reading the label we see that there are less than 90% whole grains, it is best to choose another product. Do not trust those that are high in fiber or those that highlight cereals or vitamins and minerals on their packaging. The key is to read the label.
In fact, there is a trick and that is that, as many of us know, the cereal bran is a dark yellow, brownish color. The current industry uses it to dye their food brown and make us believe that it is truly a whole wheat bread, even if it is refined and only has a minimum of 5% whole wheat.