Los granos enteros son aquellos que conservan las tres partes del grano: el salvado, el germen y el endospermo. Cada parte aporta su propio conjunto de nutrientes beneficiosos para la salud.
Algunos granos enteros populares que quizá conozcas son la avena, el arroz integral, la quinoa, el trigo integral y el centeno integral. Como conservan el grano completo, ofrecen más fibra, vitaminas y minerales que los granos refinados, a los que se les han eliminado el salvado y el germen.
Los granos enteros son mejores para ti que los granos blancos o refinados porque conservan el grano completo: el salvado, el germen y el endospermo. Esto significa que están llenos de nutrientes como fibra, vitaminas, minerales y otros compuestos beneficiosos para la salud. Por ejemplo, la fibra cumple varias funciones importantes en nuestro cuerpo:
Sustituir los granos refinados por granos enteros está relacionado con un menor riesgo de muchas enfermedades crónicas. Los granos enteros mejoran factores de riesgo como el colesterol total, el colesterol LDL (colesterol “malo”), la hemoglobina A1c (marcador del control de azúcar en sangre a largo plazo) y los indicadores de inflamación.
Los estudios que comparan la salud de las personas que consumen más granos refinados con la de las que consumen menos muestran que quienes comen más tienen mayor riesgo de sufrir enfermedades cardiovasculares, como la cardiopatía coronaria. Además, consumir grandes cantidades de arroz blanco se ha asociado significativamente con un mayor riesgo de diabetes tipo 2.
Sí, los granos enteros son ricos en carbohidratos. ¡Pero que no te asuste! Son carbohidratos complejos, lo que significa que se descomponen lentamente en el cuerpo y proporcionan energía de forma constante, en parte gracias a su alto contenido en fibra. A diferencia de los carbohidratos simples como el azúcar o la harina refinada, los granos enteros están llenos de fibra, vitaminas, minerales y otros compuestos beneficiosos para la salud.
Los carbohidratos son una parte esencial de nuestra alimentación y, junto con las proteínas, las grasas saludables, las vitaminas y los minerales, contribuyen a nuestro bienestar general. Nos proporcionan la energía necesaria para todas las funciones del cuerpo, favorecen la digestión al mantener un tránsito intestinal regular y nos ayudan a sentirnos saciados y satisfechos después de comer.
¡Por supuesto! Consumir granos enteros con regularidad, como parte de una dieta y un estilo de vida saludables, puede marcar una gran diferencia. Hay mucha evidencia científica que demuestra que los granos enteros ayudan a reducir el riesgo de enfermedades comunes como las cardiovasculares, la diabetes tipo 2 y el cáncer colorrectal. También son excelentes para mantener un peso saludable.
Por desgracia, el bajo consumo de granos enteros es un grave problema de salud en Europa, que contribuye a años de mala salud y muertes prematuras. En 2019, el estudio Global Burden of Disease concluyó que las dietas pobres en granos enteros provocaron casi 215.000 muertes prevenibles y más de 3,5 millones de años de vida perdidos por enfermedad, discapacidad o muerte prematura.
Descubre más sobre los beneficios de los granos integrales.
Whole grains are a big win for your diet! They’re packed with nutrients like fibre, vitamins, and minerals. Adding them to your meals can improve digestion, help with weight management, and even lower your risk of several chronic diseases. Plus, they’re a more sustainable choice with a smaller environmental footprint compared to other foods. So, by eating whole grains, you’re not just looking out for your health now but setting yourself up for a healthier future too!
There isn’t one “best” whole grain for your health – they all bring different nutrients to the table. Each type of whole grain has its own mix of nutrients; for example, one might have more iron while another has more vitamin B3 (niacin). That’s why it’s a great idea to mix things up and enjoy a variety of whole grains. On the other hand, refined grains don’t have as many nutrients, which is why national dietary guidelines suggest swapping them out for whole grains. Whole grains are loaded with fibre, vitamins, and minerals, help lower the risk of chronic diseases, are better for the environment, and make your meals tastier and more interesting.
The recommended daily intake of whole grains can differ depending on where you are. In many European countries, the advice is to swap out refined grains for whole grains, but dietary guidelines don’t specifically recommend an exact amount you should have. Some guidelines, like the Nordic Nutrition Recommendations, do get more specific – they suggest aiming for at least 90 grams of whole grains a day, measured in dry weight (including whole grains in products). To help you visualise what 90g looks like, about three slices of whole grain bread would have you covered.
Whole grains are an entire category of foods, sort of like vegetables are. They offer the whole package – they’ve got all three parts of the grain kernel: the fibre-packed outer bran, the starchy middle called the endosperm and the nutrient-rich inner germ. That means they’re loaded with fibre, vitamins, minerals, and other good-for-you stuff. Some common whole grains you might know are buckwheat, bulgur, millet, oats, quinoa, brown rice, whole grain barley, whole rye, and whole wheat.
Whole wheat is just one type of grain that falls into the whole grain food category. Similar to how carrots are just one kind of vegetable, whole wheat is just one grain variety within the broader whole grain category.
Refined grains are distinct from whole grains in that they have gone through milling to remove the bran and germ, which gives them a finer texture and a longer shelf-life. But, this process also strips away a lot of the fibre and nutrients. Think white bread, white rice, and most kinds of white pastas – these are common examples of refined grains.
Then there’s multigrain, which simply means a product has more than one type of grain. But don’t be fooled – it doesn’t necessarily mean all (or any!) of the grains are whole grain. To know for sure, it’s always a good idea to check the ingredient list for whole grains.
Whole grains are loaded with all kinds of nutrients essential for good health. They are a rich source of fibre (both soluble, such as beta-glucan and insoluble, such as lignin), vitamins and minerals (like B vitamins, iron, and magnesium), and phytochemicals. In fact, whole grains can pack up to 75% more nutrients than their refined counterparts.
Totally! Whole grains can be beneficial for weight loss, managing and preventing type 2 diabetes, and lowering cholesterol. Here’s how:
This initiative is managed by the European Food Information Council (EUFIC), a consumer-focused non-profit organisation dedicated to making the science behind food and health easy to understand and accessible to everyone. We created and manage this initiative independently, with the support of the Whole Grain Initiative, of which EUFIC is a partner.
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Learn to identify whole grain products, cook delicious meals, find practical tips for a smooth, gradual switch, and much more!
