{"id":3688,"date":"2026-01-26T17:52:16","date_gmt":"2026-01-26T17:52:16","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3688"},"modified":"2026-01-26T17:52:17","modified_gmt":"2026-01-26T17:52:17","slug":"differences-between-whole-grains-and-refined-grains","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/differences-between-whole-grains-and-refined-grains\/","title":{"rendered":"DIFERENCIAS ENTRE GRANOS ENTEROS Y GRANOS REFINADOS"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Por qu\u00e9 la diferencia es importante para su salud<\/h2> <p>Los expertos en salud recomiendan constantemente elegir granos integrales en lugar de granos refinados, pero \u00bfqu\u00e9 es exactamente lo que los hace diferentes? La respuesta est\u00e1 en el procesamiento y la nutrici\u00f3n, y comprender esta diferencia puede afectar significativamente su salud.<\/p> <h2 class=\"wp-block-heading\">What Makes a Grain &#8220;Whole&#8221;?<\/h2> <p>Todos los granos integrales contienen tres partes: el salvado, el germen y el endospermo. Se considera que un grano es un grano entero siempre que las tres partes originales sigan presentes en las mismas proporciones que cuando el grano crec\u00eda en los campos.<\/p> <h3 class=\"wp-block-heading\">Las tres partes de cada grano<\/h3> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/grain-kernel-1024x683.jpg\" alt=\"\" class=\"wp-image-18720\" style=\"width:498px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <p>Cada grano de grano, ya sea trigo, arroz, avena o cebada, consta de tres partes esenciales:<\/p> <p><strong>1. Salvado (capa exterior)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The fibrous protective covering around the entire kernel<\/li> <li>Contains most of the grain&#8217;s fiber, B vitamins, and antioxidants<\/li> <li>Gives whole grains their slightly rougher texture and nutty flavor<\/li> <\/ul> <p><strong>2. Endospermo (capa media)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The largest part of the kernel, making up about 80% of its weight<\/li> <li>Contains mostly starchy carbohydrates and some protein<\/li> <li>This is the only part retained in refined grains<\/li> <\/ul> <p><strong>3. Germen (n\u00facleo interno)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The smallest part but nutritionally dense<\/li> <li>Contains healthy fats, vitamin E, B vitamins, and minerals<\/li> <li>The &#8220;embryo&#8221; that would grow into a new plant<\/li> <\/ul> <h2 class=\"wp-block-heading\">Tipos comunes de granos<\/h2> <p>Los granos incluyen trigo, ma\u00edz (ma\u00edz), arroz, avena, cebada, quinua, mijo, centeno y sorgo. Cada uno puede procesarse como productos de granos integrales o refinados.<\/p> <h2 class=\"wp-block-heading\">Granos integrales vs. granos refinados: las diferencias clave<\/h2> <h3 class=\"wp-block-heading\">Los granos integrales lo conservan todo<\/h3> <p><strong>Lo que incluyen:<\/strong> Las tres partes del grano (salvado, germen, endospermo)<\/p> <p><strong>Beneficios nutricionales:<\/strong><\/p> <ul class=\"wp-block-list\"><li>High in fiber (up to 4 times more than refined grains)<\/li> <li>Rich in B vitamins, vitamin E, and minerals like magnesium and selenium<\/li> <li>Contains antioxidants and phytochemicals<\/li> <li>Provides healthy fats from the germ<\/li> <\/ul> <p><strong>Textura y sabor:<\/strong> Textura m\u00e1s densa y masticable con un sabor m\u00e1s complejo y a nuez<\/p> <p><strong>Vigencia:<\/strong> M\u00e1s corto debido a los aceites naturales en el germen (generalmente de 3 a 6 meses)<\/p> <h3 class=\"wp-block-heading\">Los granos refinados eliminan la nutrici\u00f3n<\/h3> <p>Los granos refinados se diferencian de los granos integrales en que algunas o todas las capas externas de salvado se eliminan mediante molienda, perlado, pulido o eliminaci\u00f3n de g\u00e9rmenes. Estos procesos reducen los micronutrientes, disminuyen la fibra en un \u226475% y reducen algunos componentes antinutricionales retenidos en el salvado.<\/p> <p><strong>Lo que se elimin\u00f3:<\/strong> Salvado y germen (conservando solo el endospermo)<\/p> <p><strong>Lo que se pierde en el procesamiento:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Up to 75% of fiber<\/li> <li>80% of B vitamins<\/li> <li>Most minerals and antioxidants<\/li> <li>All healthy fats<\/li> <\/ul> <p><strong>Lo que queda:<\/strong> Principalmente almid\u00f3n y algo de prote\u00edna<\/p> <p><strong>Textura y sabor:<\/strong> Textura fina, ligera y esponjosa con sabor suave<\/p> <p><strong>Vigencia:<\/strong> M\u00e1s tiempo (hasta 1 a\u00f1o) porque se han eliminado los aceites<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-1024x683.jpg\" alt=\"\" class=\"wp-image-18723\" style=\"width:418px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">El impacto en la salud: por qu\u00e9 ganan los cereales integrales<\/h2> <p>Los granos integrales se han relacionado con un menor riesgo de enfermedad card\u00edaca, diabetes y otros problemas de salud.<\/p> <h3 class=\"wp-block-heading\">Beneficios cardiovasculares<\/h3> <p>La fibra de los granos integrales puede ayudar a reducir los niveles de colesterol en la sangre y puede reducir el riesgo de enfermedad card\u00edaca.<\/p> <h3 class=\"wp-block-heading\">Control del az\u00facar en la sangre<\/h3> <p>Los granos integrales tienen un \u00edndice gluc\u00e9mico m\u00e1s bajo que los granos refinados, lo que significa que causan un aumento m\u00e1s lento y constante en los niveles de az\u00facar en la sangre.<\/p> <h3 class=\"wp-block-heading\">Salud digestiva<\/h3> <p>La fibra tambi\u00e9n es importante para la funci\u00f3n intestinal adecuada. El alto contenido de fibra en los granos integrales promueve una digesti\u00f3n saludable y puede reducir el riesgo de c\u00e1ncer colorrectal.<\/p> <h3 class=\"wp-block-heading\">Control de peso<\/h3> <p>La fibra y la prote\u00edna en los granos integrales lo ayudan a sentirse lleno por m\u00e1s tiempo, lo que puede reducir la ingesta total de calor\u00edas.<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-1024x683.jpg\" alt=\"\" class=\"wp-image-18728\" style=\"width:482px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">\u00bfQu\u00e9 pasa con los granos enriquecidos?<\/h2> <p>Los granos enriquecidos son granos refinados que han sido fortificados con nutrientes adicionales. Aunque se pueden agregar muchas de las vitaminas perdidas en el proceso de refinaci\u00f3n, la fibra perdida no se reemplaza.<\/p> <p>Si bien el enriquecimiento ayuda a restaurar algunos nutrientes, no es una soluci\u00f3n perfecta:<\/p> <ul class=\"wp-block-list\"><li><strong>What&#8217;s added back:<\/strong> Iron, thiamine, riboflavin, niacin, and folic acid<\/li> <li><strong>What&#8217;s still missing:<\/strong> Fiber, vitamin E, magnesium, and many antioxidants<\/li> <li><strong>The bottom line:<\/strong> Enriched grains are better than non-enriched refined grains, but whole grains are still the healthiest choice<\/li> <\/ul> <h2 class=\"wp-block-heading\">Recomendaciones Sanitarias Oficiales<\/h2> <p>La Asociaci\u00f3n Estadounidense del Coraz\u00f3n recomienda elegir granos integrales y productos que contengan al menos un 51% de granos integrales en lugar de granos refinados, y sugiere obtener tres granos integrales ricos en fibra todos los d\u00edas.<\/p> <p>Las Pautas Diet\u00e9ticas para los Estadounidenses recomiendan que los granos integrales constituyan al menos la mitad del total de granos que consumimos, pero las investigaciones muestran que la mayor\u00eda de las personas no cumplen con esta recomendaci\u00f3n.<\/p> <h2 class=\"wp-block-heading\">Granos sin gluten: una consideraci\u00f3n especial<\/h2> <p>Para las personas con enfermedad cel\u00edaca o sensibilidad al gluten no cel\u00edaca, es esencial evitar el trigo, la cebada y el centeno. Sin embargo, existen muchas opciones sin gluten.<\/p> <h3 class=\"wp-block-heading\">Los granos integrales naturalmente libres de gluten incluyen:<\/h3> <ul class=\"wp-block-list\"><li><strong>Rice<\/strong> (brown rice is the whole grain version)<\/li> <li><strong>Corn<\/strong> (choose whole kernel corn or products made from whole corn)<\/li> <li><strong>Quinoa<\/strong> (technically a seed, but used like a grain)<\/li> <li><strong>Oats<\/strong> (choose certified gluten-free to avoid cross-contamination)<\/li> <li><strong>Buckwheat<\/strong> (despite the name, it&#8217;s gluten-free and actually a grass)<\/li> <li><strong>Millet<\/strong><\/li> <li><strong>Teff<\/strong><\/li> <li><strong>Sorghum<\/strong><\/li> <li><strong>Amaranth<\/strong><\/li> <\/ul> <h3 class=\"wp-block-heading\">El desaf\u00edo sin gluten<\/h3> <p>Un estudio de alimentos sin gluten dirigido a ni\u00f1os encontr\u00f3 que el 88% de los productos no ofrec\u00edan muchos beneficios para la salud, y el 79% de ellos ten\u00edan un alto contenido de az\u00facar. Los productos de panader\u00eda sin gluten tambi\u00e9n tienen un alto contenido de grasa, az\u00facar, sal y carbohidratos refinados.<\/p> <p>La mayor\u00eda de los productos comerciales sin gluten est\u00e1n hechos con harinas refinadas (particularmente harina de arroz blanco), por lo que las personas que siguen una dieta sin gluten a menudo pierden fibra y otros nutrientes que se encuentran en los granos integrales.<\/p> <h2 class=\"wp-block-heading\">C\u00f3mo elegir granos integrales<\/h2> <p><strong>Lea atentamente las listas de ingredientes:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Look for &#8220;whole&#8221; as the first word (whole wheat, whole oats, whole corn)<\/li> <li>Watch out for misleading terms like &#8220;wheat flour&#8221; (this is refined) or &#8220;multigrain&#8221; (doesn&#8217;t guarantee whole grains)<\/li> <\/ul> <p><strong>Busque sellos integrales:<\/strong> El Consejo de Granos Integrales proporciona sellos que indican el contenido de granos integrales<\/p> <p><strong>Verifique el contenido de fibra:<\/strong> Los productos integrales suelen contener al menos 3 gramos de fibra por porci\u00f3n<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-1024x683.jpg\" alt=\"\" class=\"wp-image-18729\" style=\"width:486px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">Hacer el cambio: consejos pr\u00e1cticos<\/h2> <ol class=\"wp-block-list\"><li><strong>Start gradually:<\/strong> Replace one refined grain product at a time<\/li> <li><strong>Try different varieties:<\/strong> Brown rice, whole wheat pasta, steel-cut oats<\/li> <li><strong>Experiment with new grains:<\/strong> Quinoa, barley, farro, or bulgur<\/li> <li><strong>Mix and match:<\/strong> Combine white and brown rice initially for taste adjustment<\/li> <li><strong>Focus on breakfast:<\/strong> Switch to whole grain cereals, oatmeal, or whole wheat toast<\/li> <\/ol> <h2 class=\"wp-block-heading\">La conclusi\u00f3n<\/h2> <p>The evidence is clear: whole grains offer a &#8220;complete package&#8221; of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process. While refined grains may create lighter, fluffier baked goods, choosing whole grains provides significantly more nutrition and long-term health benefits.<\/p> <p>Hacer el cambio a granos integrales es uno de los cambios m\u00e1s simples pero m\u00e1s impactantes que puede hacer para mejorar su dieta y su salud en general.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">Fuentes<\/h2> <ol class=\"wp-block-list\"><li>Harvard T.H. Chan School of Public Health &#8211; The Nutrition Source: Whole Grains. Retrieved from https:\/\/nutritionsource.hsph.harvard.edu\/what-should-you-eat\/whole-grains\/<\/li> <li>U.S. Department of Agriculture &#8211; MyPlate.gov: Grains Group. Retrieved from https:\/\/www.myplate.gov\/eat-healthy\/grains<\/li> <li>American Heart Association: &#8220;Get to Know Grains: Why You Need Them, and What to Look For&#8221; (June 25, 2024). Retrieved from https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/whole-grains-refined-grains-and-dietary-fiber<\/li> <li>Mayo Clinic: &#8220;Whole grains: Hearty options for a healthy diet&#8221; (2024). Retrieved from https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/whole-grains\/art-20047826<\/li> <li>National Center for Biotechnology Information: &#8220;Whole and Refined Grains and Health\u2014Evidence Supporting &#8216;Make Half Your Grains Whole'&#8221; PMC7231599. Retrieved from https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7231599\/<\/li> <li>American Society for Nutrition: &#8220;Farm-to-table study reveals why whole grains are healthiest&#8221; (August 30, 2024). Retrieved from https:\/\/nutrition.org\/farm-to-table-study-reveals-why-whole-grains-are-healthiest\/<\/li> <li>The Whole Grains Council: &#8220;What&#8217;s a Whole Grain? A Refined Grain?&#8221; Retrieved from https:\/\/wholegrainscouncil.org\/whole-grains-101\/whats-whole-grain-refined-grain<\/li> <li>Celiac Disease Foundation: &#8220;Gluten-Free Foods.&#8221; Retrieved from https:\/\/celiac.org\/gluten-free-living\/gluten-free-foods\/<\/li> <li>WebMD: &#8220;8 Foods High in Gluten and Why You Should Avoid Them&#8221; (October 23, 2023). Retrieved from https:\/\/www.webmd.com\/diet\/foods-high-in-gluten<\/li> <\/ol> ","protected":false},"excerpt":{"rendered":"<p>Por qu\u00e9 la diferencia es importante para su salud Los expertos en salud recomiendan constantemente elegir granos integrales en lugar [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18717,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[19],"tags":[107,25],"class_list":["post-3688","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-grains","tag-nutrition"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"es","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/whole-vs-refined-grains.jpg","categories_details":[{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[{"id":107,"name":"Grains","count":1,"parent":0},{"id":25,"name":"Nutrition","count":17,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":31232,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/3688","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/comments?post=3688"}],"version-history":[{"count":17,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/3688\/revisions"}],"predecessor-version":[{"id":18774,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/3688\/revisions\/18774"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/media\/18717"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/media?parent=3688"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/categories?post=3688"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/tags?post=3688"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}