Whole grain consumption has been linked to a vast number of health benefits. A whole grain is a grain of any cereal and pseudocereal that contains the endosperm, germ, and bran. At some local markets, a kilogram of whole grain goes for Rwf 1000, and most people buy it as flour alongside other cereals mostly for porridge consumption. Whole-grain is known for its rich source of various antioxidants, vitamins, minerals, and fibre. Like all cereal grains, whole grain is mainly composed of carbs; starch is the predominant carb in the plant kingdom, accounting for over 90 percent of the total carb content in wheat. The health effects of starch mainly depend on its digestibility, which determines its effect on blood sugar levels. Erick Musengimana, a nutritionist at Rwanda Diabetes Association-Kigali says whole grain is high in fibre with the content of 12-15 percent of dry weight as they are concentrated in the bran-which is a hard outer part of the grain. “Fibre is one of the most needed nutrients for the human body. While it does not supply minerals, vitamins, or calories, it benefits your digestive system. Also, having a high fibre diet can reduce the risk of some non-communicable diseases,” he says. The main fibre in wheat bran is arabinoxylan (70 percent), which is a type of hemicellulose. The rest is mostly made up of cellulose. Musengimana notes that whole-grain is also rich in insoluble fibre, which is concentrated in the bran.These grains are also loaded with folic acid, which has been known for its many health benefits, including the prevention of neural tube birth defects in new-borns. Folic acid has also been linked to helping prevent Alzheimer’s disease by protecting the neurons for learning and memory. Studies indicate that components of wheat bran may function as prebiotics feeding some of the beneficial bacteria in your gut. One of the biggest health benefits of whole grains is that it lowers your risk of heart disease, which is the leading cause of death worldwide. Musengimana says eating fibre-rich foods can help fill you up and prevent overeating. This is one reason high-fibre diets are recommended for weight loss. “Whole grains and products made from them are more filling than refined grains and research suggests that they may lower your risk of obesity. In fact, it has been established that eating 3 servings of whole grains daily was linked to lower body mass index (BMI) and less belly fat,” he adds.
