Introduction

Have you ever wondered why nutritionists insist so much on the consumption of whole foods? After fourteen years in the profession, I’ve observed that 90% of my patients believed, upon arriving at my clinic, that eating wholegrain products was only necessary when dieting—mainly due to the belief that they help with weight loss. Nothing could be further from the truth.

Today, I’m going to explain why they are truly essential in our diet, and I hope my advice helps you improve your everyday eating habits.

A cereal grain is divided into four parts:

• The germ or embryo is rich in vitamins and minerals; it is the nutrient reserve of the seed.
• The endosperm is the starchy part that surrounds the embryo.
• Testa is the layer that covers the grain and provides vitamins.
• The husk or pericarp is the toughest layer that protects the seed and provides plant fibre.

Whole Foods: Health Benefits

Whole grains are rich in many nutrients and phytochemicals, including dietary fibre, a variety of phenolic compounds, lignans, vitamins, minerals, and other bioactive components.

The germ provides vitamin E, B vitamins, zinc, folic acid, phosphorus, magnesium, essential fatty acids, and antioxidants.

The fibre in whole grains helps regulate bowel function and also protects against colon cancer.

Consuming whole grains, due to their fibre content, helps to reduce the insulin response in our body, thereby lowering blood glucose spikes—making them essential for managing type 2 diabetes.

Additionally, the high fibre content increases satiety because these grains are absorbed more slowly, making them highly recommended for those looking to lose weight. It’s important to highlight that whole grains do NOT contain fewer calories than refined ones, but their fibre helps to make you feel fuller. And considering the vast amount of beneficial nutrients they provide, there should be no hesitation in choosing them.

Of course, what most people think of when they hear “whole grains” is the benefit of regulating bowel movements, i.e. preventing constipation. Some of the fibre in whole grains absorbs a large amount of water, increasing the volume of stools, which facilitates both frequency and consistency.

Soluble fibre also slows the absorption of cholesterol and fats.

When should refined grains be eaten instead of whole?

When we refer to refined grains, it means all the layers containing the most important nutrients have been removed, leaving only the endosperm, which contains only starch.

In cases of intestinal issues such as diarrhoea or gastroenteritis, refined grains are more advisable as they are much easier to digest and the lack of fibre is beneficial in these situations. For example, eating white rice or toasted white bread are the most common options.

They may also be useful in gastric protection or astringent diets, or in Crohn’s disease or colitis flare-ups, but only under those circumstances—not in a regular diet.

What is the recommended daily fibre intake?

Recommendations for adults suggest consuming 25 to 30 grams of fibre per day, and this should come from food—not from supplements or nutritional additives.

In Spain, according to the latest National Dietary Intake Survey (ENIDE) from 2011, people consume between 17–21 grams per day.

How to increase wholegrain consumption?

Replace white bread with wholemeal bread. But remember that true wholemeal bread is made from 100% whole grains—it’s not the same as wheat flour bread with added bran.

Increase your intake of legumes and nuts, which are very rich in fibre and also provide other essential nutrients.

Replace refined rice and pasta with brown rice and wholemeal pasta.

Swap juices for whole fruit, which is much healthier.

Be cautious with breakfast cereals labelled as wholegrain—their high sugar and salt content often outweighs any fibre benefit. If you want a healthy cereal for breakfast, opt for whole rolled oats, which are low in sugar and high in fibre.

Don’t be fooled by product marketing—“high in fibre” does not mean wholegrain. Read labels carefully, or better yet, choose products that don’t need labels at all.

Eat vegetables and fruits daily.

Conclusion

Absolutely, choosing wholegrain over refined products is always better. This will have a significant impact on the prevention of chronic diseases such as obesity, type 2 diabetes, cardiovascular disease, constipation, and even some forms of cancer.