Grains of Truth

There's been a lot of interest in wholegrain foods in the media recently as more becomes known about the importance of these foods in a healthy diet. Wholegrains contain all the goodness of the natural grain and this means they contain many of the nutrients essential for vitality and well-being.

If you are wondering what 'wholegrain' really means, it refers to any grain food that contains all three parts of the grain - the endosperm, germ and bran. Many of the nutrients and protective factors in grains are found in the bran and germ, so foods that contain these layers make healthy eating. You don't need to be able to see the grains - wholegrains are nutritious even when they have been milled, flaked or puffed.

Popular grains such as wheat, barley, oats, rye, corn and rice are found in many common foods. Wholegrain varieties include wholemeal or mixed grain breads or crispbreads, wholegrain breakfast cereals, brown rice, bulgur, couscous, popcorn and oatmeal.

"Check the label for foods that are 'wholemeal' or 'wholegrain'. "

Will wholegrains improve my health?
Given the hectic schedules and fast-paced lifestyles we all lead these days, wholegrain foods are an easy, great tasting, low fat, high fibre food choice that will satisfy your hunger for longer. They also contain B vitamins, minerals and antioxidants to give you a healthy glow.

One of the most common questions people ask is, 'how much should I be eating?'. Australian dietary guidelines recommend at least four serves each day of breads and cereals for women and six serves for men, and around half of these servings should be wholegrains.

An example of a serve is two slices of bread, 2/3 cup of cooked rice or 1 1/3 cups of flaked breakfast cereal.

If you're not eating this many wholegrain foods each day, here's the good news - it's easy to make small changes to include more in your regular eating plan.

For example, swap white bread for mixed grain or wholemeal bread, introduce wholegrain cereals or rolled oats at breakfast time, try wholemeal pita bread or brown rice in soups or salad for lunch, and use wholemeal pasta for dinner.

When it comes to snacks and treats, try wholegrain crispbreads or rice cakes with your favourite topping, substitute popcorn for potato chips, enjoy nutritious grain-based snack bars and, for a hearty filling snack or light lunch, how about baked beans on a slice of of mixed grain bread ?

Trish Griffiths (BSc, DipNutrDiet, GradDipCommM, MPH, APD) is the Executive Manager of Go Grains Health and Nutrition

For more health and nutrition information and recipe ideas, visit: www.gograins.grdc.com.au
Trish Griffiths

Wholegrains For Health

A Healthy Heart

Eating at least two serves of wholegrain foods each day can lower your risk of heart disease

Type 2 Diabetes

People who eat two to three serves of wholegrain foods each day are 20-30 per cent less likely to develop Type 2 diabetes than those who do not eat any wholegrain foods

Bowel health

A diet high in fibre improves bowel health and can decrease the risk of problems such as colon cancer and diverticular disease

Weight management

People who eat wholegrain foods regularly find it easier to manage their weight, and gain less weight in the longer term, than those who do not