Picture for Wholegrains: all you need to know

Wholegrains: all you need to know

Do you choose white rice over brown? Or are you always reaching for brown bread over the white slices. Do you know why? Wholegrains should be in your diet. To find out why, read our quick and simple de-bunk on this lovely food group.

 

What are whole grains?

Cereals which contain the endosperm, germ, and bran.

Simply put, it's the outer coat of a grain, which is often removed during food processing to extend shelf life and improve texture.

What's this outer coat about?

This part of the grain contains the majority of the nutrients. It's packed with plant protein, iron, zinc, potassium, vitamin B, folate, fibre...the list goes on.

The higher fibre content means that it takes longer to digest whole grains, keeping you fuller for longer.

This is why whole grains are also a great way for diabetics to control blood sugar levels.

Increased consumption is also linked to reduced risk of obesity, inflammation, and cardiovascular disease.

What counts?

Brown rice, pasta, bread, barley, rye and oats, bulgar wheat and quinoa.

Easy ways to increase your intake

Breakfast - try a mix of oats and barley flakes, doubling up on your grains.

Lunch - go for a quinoa or pearl barley salad. Slow-release carbs all afternoon.

Dinner - enjoy brown rice with your curry or stir fry. You'll find you need less than if you were going for a white version.


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