(NC)—Most Canadians do not get enough whole grains in their diet. Nor are they aware of the health advantages of eating whole grains rather than just looking for high fibre foods.
What are whole grains?
Imagine a kernel of grain, such as a kernel of wheat. As the name implies, when you eat a whole grain, you are eating the whole kernel which has three parts —the endosperm, the bran and the germ. The endosperm makes up about 80% of the kernel and is a source of carbohydrate and protein. The bran provides fibre, vitamins, minerals and phytochemicals and the germ provides vitamins, protein and phytochemicals. Whole grains provide lots more than just fibre.
What are some examples of whole grains?
Examples of whole grains include whole wheat, whole oats, whole-grain corn, popcorn, brown rice, whole rye, whole-grain barley, bulgur (cracked wheat) and millet. The fibre content of grains can vary greatly. For example, whole wheat provides a lot fibre whereas brown rice provides very little.
What is the difference between whole wheat and whole grain?
“Whole grain” contains all three parts of the grain kernel—the endosperm, bran and germ. “Whole wheat” food products may contain only the endosperm and bran. “Enriched wheat flour” contains the endosperm. Some of the nutrients that are lost in the milling of wheat are added back in by law.
What are the health advantages of whole grains?
Whole grains contain vitamins, minerals and literally hundreds of phytonutrients, including phytoestrogens, antioxidants and phenols. Research shows that a diet rich in whole grains may help reduce the risk of cardiovascular disease and supports the link between whole grains and a decreased risk in overall mortality.
What to look for:
When choosing whole grain products such as whole grain cereal and bread, look for foods that list one or more whole grains at the top of the ingredient list and select those with a higher fibre content more often. Make sure you get the whole grain advantage. You can learn more about whole grains by visiting the whole grain website: www.areyougettingenough.ca.
- News Canada