The Wholegrain Hype
Article by Jacqui Heward, Accredited Practising Dietitian and Nutritionist
Gone are the days of low carb diet fads. The evidence is clear, carbohydrates are an important part of a healthy diet. But not just any carbohydrates. Wholegrains in particular have become the centre of attention, and for good reason. Research suggests wholegrains play a role in preventing heart disease, stroke, diabetes and some cancers. But what are wholegrains? And how do we get more in our diet?
Wholegrains are the unrefined seed portion of plants, retaining their outer layers the germ and bran. Examples of wholegrains include brown rice, whole wheat, oats, barley, rye, quinoa, popcorn and buckwheat. These foods contain complex carbohydrates which are a key source of energy for the body, especially the brain and skeletal muscles. Overall, wholegrains contain over 26 nutrients and bioactive substances essential for our health including;
Soluble and insoluble Fibre
Iron and Zinc
Magnesium
B Vitamins including Thiamine and Folate
Protein
Phytonutrients and antioxidants
In addition to wholegrains being nutritional powerhouses, there is a plethora of research supporting their benefits for health. Here are some reasons why we should all be eating wholegrains.
1) A Meta-analysis published in the European Journal of Epidemiology concluded that regular intake of wholegrain foods is associated with a reduced risk of Type 2 Diabetes Mellitus. The exact mechanism for this is unknown, however it could be related to the low Glycaemic Index (GI) of wholegrain foods. This means they break down over a longer period of time than other sources of carbohydrates. Low GI foods are also beneficial for the management of people with pre-existing diabetes.
2) The National Heart Foundation recommended we consume wholegrains daily to reduce our risk of heart disease and stroke. One mechanism behind this is the cholesterol lowering effects of fibre. A review of 17 studies in 2004 found a 20-40% reduction in the long-term risks of Atherosclerotic cardiovascular disease and Type 2 Diabetes.
3) The high fibre content of wholegrain foods is beneficial for bowel health. An adequate fibre and fluid intake promotes regular bowel motions, prevents constipation, diverticular disease and haemorrhoids. Also, fibre promotes healthy gut bacteria.
4) Wholegrain intake is also associated with lower rates of various cancers, especially gastrointestinal cancers. The mechanism is thought to be multifactorial including actions from fibre, phytochemicals, phytoestrogens and trace elements.
5) Research indicates people who have a regular intake of wholegrains have lower rates of overweight and obesity. This may be related to the low glycaemic index of wholegrain foods, meaning you stay fuller for longer and have more consistent energy levels throughout the day.
To get the benefits of wholegrains we need to eat them regularly. Choosing high quality carbohydrates could significantly increase your wholegrain consumption. Try these simple swaps!
Switch to a wholegrain containing cereal such as weetbix, muesli, oats or wholegrain flakes varieties
Use wholegrain bread, rolls, and wraps rather than wholemeal or white
Bulk up soups and salads to make you meal last a little longer. Brown or wild rice, quinoa or barley are great options. Alternatively, substitute these wholegrains into a risotto or pilaf for extra nourishment.
Use plain popcorn or wholegrain crackers and dip as snacks
Add oats or buckwheat to baking mixtures
Look for the word ‘wholegrain’ on packaged foods in the supermarket
