Why Is It Good For A Child To Eat Whole Grains?

A healthy diet is the foundation of both adult and child health. There are many ways to formulate a wellness diet, but experts agree that a varied and healthy diet is rich in vegetables, fruits and berries, soft fats, high-quality protein sources, and whole-grain cereals. Today we focus on why it is good for a child to eat whole grains.

How does whole grain differ from highly processed grain?

Cereals are grasses whose fruits are ripe, whole, healthy and dry. They consist of dry fruit, or seed, surrounded by a layer that protects the kernel and endosperm, or seed protein. From the endosperm we get bran as well as flour. When it comes to whole grains, these include rice, pasta, quinoa, millet, buckwheat, spelled and oats.

In order to be considered as whole grains, cereals must contain at least bran and the remaining components except the kernel. In order for a product to be considered a whole grain product, it must contain at least 95% whole grain flour. In this case, it contains all the vitamins and minerals, as well as fiber. The fiber is located in the bran of the grain, and when the bran is removed, the fiber also disappears, although fiber may be added at later stages in the process. For this reason, the designation of whole grain products has had to be carefully regulated.

Thanks to this regulation, only products containing 100% whole grain flour can be considered as whole grain products. Thus, products using refined flour to which bran has subsequently been added, as well as different flour mixtures with a lower percentage of whole grains, cannot be considered as whole grain products. This can be misleading to the consumer.

Why is it good for a child to eat whole grains?

The main reason that a child should eat whole grains is because they are high in fiber. Experts have shown that high fiber intake plays an important role in the prevention and management of digestive and metabolic diseases. Fiber is obtained from vegetables and fruits that satisfy the feeling of hunger.

In addition, the intestinal bacteria digest and acidify the fiber and regulate the digestion and absorption of nutrients associated with short-chain fatty acids. In this way, an improvement in the quality and quantity of these nutrients can be observed.

When it comes to being overweight, eating whole grains helps to lose weight as well as reduce the fat that builds up around the organs. In addition, it reduces the risk of suffering from cardiovascular disease in adulthood. In addition to all this, it also helps lower cholesterol and especially LDL cholesterol as well as blood pressure.

In addition, products containing whole grains help improve insulin sensitivity because fiber slows down the absorption of starch. This makes it impossible for blood glucose levels to be high for long periods of time. However, why this happens is still a mystery.

Given all of what we have said above, it would be important for a child to eat whole grains along with fruits, vegetables, and legumes. These help prevent the onset of type 2 diabetes.
Whole grain products also help prevent intestinal cancer and constipation. Whole grains speed up the intestinal passage and increase the mass of faecal waste and its regular removal. The child rarely reaches the recommended daily fiber intake of about 14 g / 1000 kcal and the adolescent about 28 g / 1000 kcal per day.

Whole grain cereals into a child’s diet

The earlier a child is offered whole grain products, the more easily he or she will accept them as a normal part of his or her diet. However, it is never too late to switch products made from highly processed cereals to healthy whole grains. This can be done slowly, for example by following these tips:

• Start by replacing the breads used for your child’s sandwiches with wholemeal breads.
• Prepare oatmeal for milk or a plant-based drink, and add cocoa. You can also add some fruit and peanut butter, and serve it to your child for breakfast. The child wants this porridge a second time!
• Boil whole grain rice or pasta in twice the amount of water for twice the time. It takes about 20 minutes for the rice to ripen. Use cooked whole grain rice or pasta as a side dish for about 55 g of food.

• Combine pasta or rice with your child’s favorite vegetables, or serve with meat or fish. Rice can also be prepared as a casserole dish along with broth and vegetables. You can add tomato or bolognese sauce to the pan according to your taste.
• Let the rice or pasta cool in the fridge, after which you can add them to the salad.