Advantages and disadvantages of whole foods: the point of the situation
Fiber Supply
In recent decades the fiber content in the diets of industrialized countries has significantly decreased; in Italy the average fiber consumption is around 20 grams per day compared to 30-35 grams suggested by nutritionists (with large regional, daily and seasonal differences, as well as individual ones).
Refining Process
Refining is a process that includes a series of food transformations capable of eliminating certain substances or parts of food, in order to increasingly concentrate the properties of interest. During the refining of the flour, for example, the germ and the external part of the grain are removed. Unfortunately, however, at the same time some important nutrients for the body are also eliminated.
Benefits of Whole Foods
The advantages deriving from the consumption of whole foods are largely due to the increased fiber intake.
Dietary fiber in fact:
- increases satiety and facilitates intestinal transit
- reduces fat and cholesterol absorption
- reduces the absorption of carcinogens
- reduces the risk of developing certain types of cancer
- See: Importance of dietary fiber in a balanced diet
Other important advantages derive from the increased intake of vitamin E (in the case of vegetable oils, refining would reduce the content of tocopherol and essential fatty acids, essential for our health) and of some vitamins of group B. Moreover, whole foods have a glycemic index and a lower caloric content and are therefore indicated in slimming diets (on condition that the integral does not become a pretext to eat more since the caloric differences between the two foods are, after all, modest).
Nutrient loss in the grain refining process ( American Journal of clinical Nutrition 24: 562, 1971)
| Nutritious | Percentage lost in white flour |
| Thiamine (vit B1) | 77 |
| Riboflavin (vit B2) | 80 |
| Niacin (vit B3 or PP) | 81 |
| Vitamin B6 | 72 |
| Pantothenic acid (B5) | 50 |
| Folina (B9) | 67 |
| Alpha tocopherol (vit E) | 86 |
Betaine | 23 |
Choline | 30 |
| Football | 60 |
| Phosphorus | 71 |
| Magnesium | 85 |
| Potassium | 77 |
| Manganese | 86 |
| Iron | 76 |
| Zinc | 78 |
Disadvantages of whole foods
Whole foods:
they are less conservable and in general they are less attractive than the refined ones
An excessive consumption of fiber brings an excess of phytates, substances that hinder the absorption of some minerals including calcium and zinc. It should also be remembered that the external part of the grain, which is normally removed during refining, is the most exposed to the chemicals used in agriculture. For this reason it is good to ascertain the origin of the whole food purchased, in order to avoid the introduction of substances harmful to our body.
Whole and refined foods compared
FOOD (100 g) | Fiber(G) | Kcal | vit C (mg) | vit A (µg) | thiamine(Mg) |
| traditional bread | 3.1 g | 275 | 0 | 0 | 0.5 |
| whole grain bread | 6.5 g | 224 | 0 | 0 | 0.10 |
| Red radish | 3 g | 13 | 10 | traces | 0.07 |
| apple with peel | 2.5 g | 38 | 5 | 8 | 0.02 |
Looking at the table above, some conclusions can be drawn:
- in a balanced diet the fiber supply is mainly guaranteed by foods of vegetable origin (fruit and vegetables); in these cases it is not necessary to further integrate fiber consumption.
- If on the one hand increasing the consumption of whole foods increases the intake of dietary fiber and some vitamins and minerals, on the other the need for other trace elements is not met, therefore whole foods must not become a pretext to replace fruit and vegetables.
Organic does not mean integral
Referring to the last point listed above, it should be noted that the integral does not necessarily mean biological. Often the two are associated precisely to avoid the danger of intoxication.
However the organic seems to be a mirage for the consumer, convinced of buying a food useful for his own health, and unaware of enriching only the industrialist who built his empire on false popular beliefs. "Organic food has nothing to envy from a nutritional point of view to traditional food; the lower content of pollutants and plant protection residues is not always guaranteed".
Rustic Focaccia with whole grain flour
An authentic delicacy, simple and quick to prepare, designed by Alice - MypersonaltrainerTv official PersonalCooker - to fill up on fiber with taste. Follow the video recipe:
Rustic focaccia with whole wheat flour
X Problems with video playback? Reload from YouTube Go to Video Page Go to Video Recipes Section Watch the video on youtubeSee other recipes based on whole wheat flour
Conclusions
We have seen that if the diet is balanced the consumption of refined foods does not involve any danger of deficiency. On the other hand, whole foods have many positive (but also negative) nutritional characteristics, so it is good practice to consume them occasionally without abusing them. For example we can decide to consume whole grains in the morning and traditional pasta and bread during the rest of the day
