The whole food market continues to grow in double digits (+14.2 in 2018, in the category of breakfast products). Only the 'true integral'however, it offers real health benefits. The 'false integral', conversely, it lacks the virtues of the whole grain and may even have contraindications. Shopping guide, with a stimulus to official public controls.
Dietary fiber and health
WHO (World Health Organization) recommends the regular consumption of whole grains, fruits and vegetables to mitigate the risks of obesity, cardiovascular disease and diabetes. Which natural sources of dietary fiber, to which the ability to:
- regulate the functionality of the intestine and prevent some pathologies (thanks to the reduction of the contact time of the intestinal walls with waste substances, whose reabsorption is also prevented),
- modulate the rate of assimilation of nutrients (carbohydrates and fats). Thus preventing the 'spikes' of glucose and cholesterol in the blood immediately after meals, and helping to control their blood levels,
- slow down the emptying of the stomach and help maintain a sense of satiety for longer.
The broader research never conducted on the subject - published in January 2019 in The Lancet - associates a reduction of up to a third of the causes of premature mortality with the regular intake of fibers. Other recent studies show the favorable impact of fibers on the microbiome.
Refined cereals and 'false whole', lost virtues and possible contraindications
The 'false integrals' they are products made with refined flours (eg flour 0, flour 00) to which bran (or small bran) is added. However, the refining process drastically reduces the nutritional quality of the food. Since the most precious part of the seed, the germ, is eliminated, where the vitamins (of group B, E) and minerals such as zinc, selenium, copper, magnesium and phosphorus are concentrated. The table below shows the loss of micronutrients in a refined 'type 00' flour.
Adding 'external' fibers to a refined flour, moreover, it can present contraindications that should not be underestimated. An inconsiderate intake of fiber with respect to the natural balance of vegetable raw materials and the foods that contain it can in fact lead to problems linked to an excessive intestinal transit speed. In the short term (swelling, abdominal tension, flatulence) and in the long term, with even chronic inflammation. In addition to the malabsorption of essential nutrients and micronutrients for the body, such as calcium and iron.
Conclusions, buying guide
I claim nutritional 'fiber source' and 'rich in fiber'are not enough to qualify a food as' good for health'. Since these indications are limited to certifying the sole presence, in the product, of a certain quantity of dietary fiber. (1) Instead, it is necessary to check the list of ingredients, to distinguish:
- the real wholemeal products, made only with wholemeal flour (at most with the addition of flours known as'semi-integral'and'not very refined', such as' type 2'), compared to
- 'false integrals', which instead show in the ingredients list the presence of refined flours ('type 0' and 'type 00') and bran or 'cruschello', or others'vegetable fibres'.
Purchases they should be geared towards authentic whole grain products only. Waiting for the authorities in charge of official public controls to restore order in this sector of the market, again crowded with deceptive labels and advertisements.
Dario Dongo
Footnotes
(1) The regulation 'Nutrition & Health Claims'(NHC) prescribes the presence of at least 3 g of fibers per 100 g of product (or at least 1,5 g of fibers per 100 kcal), as a condition for having the presence of fibers on the label. Double the amount to claim the high content. See reg. CE 1924/06 and subsequent amendments, Annex
Dario Dongo, lawyer and journalist, PhD in international food law, founder of WIISE (FARE - GIFT - Food Times) and Égalité.
