HEALTH What’s to gain from whole grains?

By the Grains & Legumes Nutrition Council

Bread has always been an integral part of the Australian diet and a delicious way to get a range of nutrients, with many of us enjoying it on a daily basis. But as the evidence continues to grow, it’s become clear that the quality of the bread we eat plays an important part in contributing to our good health. Specifically, swapping refined choices for more whole grain options can be beneficial, as they’re packed full of nutrients essential for good health. 

But what are whole grains, and how can we get more of it into our diet? Let’s take a look!

Firstly, what are whole grains?

Whole grains are simply grains that haven’t had their ‘germ’ and ‘bran’ removed (the most nutritious parts of the grain). These are the nutrient-rich inner layers of the grain, but they also contain fibre that helps with digestion. This means that any type of grain can be a whole grain, as long as it’s left intact.

What are some examples of whole grains?

Whole grains come in all shapes and sizes, but a few of the most common are:

• • Popcorn – yes, this delicious movie-time favourite is whole grain
  • Barley – used in everything from bread to soups to beer
  • Quinoa – popular in salads, this grain is incredibly nutritious 
  • Brown rice – brown rice is packed with fibre, and is a beloved staple the world over
  • Oats – these are great as porridge, but can also be used in bircher muesli for a hearty warm weather breakfast
  • Wheat – you’ll find this in bread, muffins, pastries and more

Whether they’re eaten on their own, or used to make bread, pasta, or breakfast cereal, whole grains are an important addition to a healthy diet.

What is whole grain bread?

Just like other foods that contain whole grains, whole grain bread is simply bread that’s made with all of the goodness of the grain intact. These grains are used to make the flour for the dough mixture, but are also added as a textural addition that you can see (and taste!). It’s just one of the delicious ways to get these nutritious grains into your diet. 

When it comes to the kinds of grains used in whole grain bread, there’s a whole range to choose from. Wheat is a popular choice, but you can also find rye, barley, rolled oats, soy, linseed and quinoa to name a few.

Our Hi-Protein Wholegrain Block Loaf is a great example of a tasty whole grain bread, or try our Cape Seed Loaf that’s packed with whole grains and flavour. Whatever you choose, whole grain is a tasty healthy bread option to add to your diet.

Wholemeal vs whole grain: what’s the difference?

Now that we’ve tackled whole grain, what about wholemeal?

Wholemeal refers to a whole grain that’s been turned into a ‘meal’, or in other words, ground up as a flour. This means that while whole grain bread tends to have the whole grains sprinkled throughout the loaf, wholemeal bread is simply bread that’s made using wholemeal flour. Both breads are a healthy option, using all of the grain, but some prefer the softer texture of wholemeal. 

For delicious examples of wholemeal loaves, try our Hi Fibre Lo GI Wholemeal Block Loaf or our Wholemeal Sourdough Loaf for a tasty lunch. 

But what are the benefits of whole grains?

So just why are whole grains good for you? Whole grains contain more than 26 nutrients and phytonutrients – bioactive substances which play a role in disease protection.

Due to their high nutrient content, whole grain and high fibre foods have been found to offer the greatest protection against diet related diseases of all food groups – even more so than fruit and vegetables.¹

For every 16 gram per day increase in whole grain intake, we see a risk reduction of 9% for cardiovascular disease, 5% for cancer and 7% for total mortality.^2,3

What amount of whole grain foods should we be eating?

The Grains & Legumes Nutrition Council (GLNC) recommends that Australian adults enjoy 48 grams of whole grain every day, as part of a balanced diet. This means enjoying grain foods such as bread, breakfast cereals, rice and pasta, 3-4 times a day, choosing whole grain options at least half the time.

Despite the many benefits of whole grains, the 2017 GLNC Consumption Study revealed that most Australians are falling short on their whole grain consumption by half – eating just 26 grams a day4. But meeting the target is easier than you think and can be as simple as choosing porridge oats for breakfast, a whole grain sandwich at lunch and adding brown rice to a stir fry at dinner. To see just how easy it is, take a look at GLNCs handy whole grain guide.

So make the switch to whole grains today and reap the benefits!

For more info on whole grain foods and more, visit GLNCs website.

And, for the best whole grain bread in Australia and other healthy options you can get excited about, grab a loaf at Bakers Delight today!

 

References:

1. Fardet A, Boirie Y. Associations between food and beverage groups and major diet-related chronic diseases: an exhaustive review of pooled/meta-analyses and systematic reviews. Nutrition reviews. 2014:n/a-n/a.
2. Zong G, Gao A, Hu FB, Sun Q. Whole Grain Intake and Mortality From All Causes, Cardiovascular Disease, and Cancer: A Meta-Analysis of Prospective Cohort Studies. Circulation. 2016;133(24):2370-80.
3. Ma X, Tang WG, Yang Y, Zhang QL, Zheng JL, Xiang YB. Association between whole grain intake and all-cause mortality: a meta-analysis of cohort studies. Oncotarget. 2016.
4. Grains & Legumes Nutrition Council. 2017. GLNC Consumption & Attitudes Study. Unpublished.