Facts about Whole Grains and Health

Foods made with whole grain can make an important contribution to our health and general wellbeing.   There have been many studies into their health benefits which show that regular consumption of whole grain foods as part of a healthy diet can help to reduce the risk of heart disease, certain types of cancer and type 2 diabetes.  Studies have also shown that people who eat more wholegrain foods have a lower Body Mass Index and are less likely to gain weight over time.
Whole grain is made up of the bran, germ and endosperm of the grain kernel. The combination of the 3 sections means that they contain vitamins B and C, minerals (iron, zinc, potassium, selenium), essential fatty acids, soluble and insoluble fibre and phytochemicals.  Most of the health-promoting substances are found in the germ and bran of the grain and not from the endosperm used in white refined flour. The most commonly consumed whole grains are wheat (66-75% of the total), followed by oats, rice, corn then rye.  Bulgur wheat, millet and quinoa are less common but are increasing in popularity.

In the UK, the Food Standards Agency recommend that you base a third of your food intake around the bread, cereals and potatoes food group, aiming to include one food from this group at each meal. They also advise us “to eat wholemeal, wholegrain, brown or high fibre versions where possible”.  Currently about a third of adults do not consume any wholegrain! In Canada the recommendations are more specific, 5-8 servings of grain products per day and to make at least half of the grain products consumed each day whole grain.

Ideas for including more wholegrain in your diet:

Your browser may not support display of this image. Have whole grain cereals for breakfast such as porridge made from rolled oats or oatmeal, whole-wheat cereals, puffed whole grains, whole grain muesli or cereal bars.  Whole grain foods do not need to contain 100% whole grain but need to have a minimum of 51% whole grain to be called whole grain. They also need to contain all 3 components of the grain.

• Try different types of whole grain bread such as rye bread (pumpernickel), wholemeal, granary, wheat germ or mixed grain breads, wholemeal pitta
• Choose whole wheat crackers, rye crackers and crisp breads or whole grain rice cakes or oatcakes
• For cooking and for making bread, pizza bases, pancakes and cakes opt for wholemeal flour, wheat germ, buckwheat flour, unrefined rye and barley flour, oatmeal and oat flour.
• Choose brown rice, whole wheat pasta and experiment with other grains such as whole barley, bulgur wheat, quinoa, or millet. In the Summer try salads such as  tabbouleh made from cracked wheat,  and in the Winter add whole grain barley to soups.

Whole Grains