WHOLEGRAIN PRODUCTS

Wholegrains contain  three layers of the grain.

Bran – the outer layer of the grain (fibre omega-3 fatty acids, vitamins and dietary minerals). 

Endosperm – the main part of the grain (mainly starch).  

Germ – the smallest part of the grain.  (vitamin E, folate, phosphorus, magnesium).

Identifying Wholegrain Products

You idenfiy wholegrain products by the ingredients list on the packaging. If the ingredient lists "wholewheat," "wholemeal," or "whole corn" as the first ingredient, the product is a wholegrain food item. If the label says "enriched" or "bromated," among others, this could indicate that the food lacks wholegrain.

Many breads are colored brown (often with molasses or caramel colour) and made to look like wholegrain, when infact they are not.

The amount of fiber varies from grain to grain, and some products may have things like bran, peas, or other foods added to boost the fiber content.

Grains, Wholegrains and Cereals

Grains include wheat, barley, oat, rye, corn, rice and triticale. Whole grains include wholemeal or wholegrain breads or crispbreads, dark ‘seedy’ breads, wholegrain breakfast cereals, wheatgerm, brown rice, puffed whole grains, bulgar, couscous, popcorn and oatmeal. 

Refined cereals include cake, desserts, white bread, pasta, muffins, sweet or savoury biscuits, refined grain breakfast cereals, white rice, pancakes, waffles and pizza.

Wholegrain Cereals

Wholegrain cereals are a rich source of many essential vitamins, minerals and phytochemicals. The typical cereal food is:

• Low in saturated fat but is a source of polyunsatured fats, including omega-3 linolenic acid.
• Cholesterol free.
• High in both soluble and insoluble fibre and resistant starch.
• An excellent source of carbohydrates.
• A significant source of protein.
• A good source of B complex vitamins, including folate.
• A good source of many minerals, such as iron, magnesium, copper, phosphorus and zinc.
• A good source of antioxidants and phytochemicals that can help lower blood cholesterol levels.

Phytochemicals in Wholegrains

Wholegrain cereals contain many different phytochemicals that have been linked to significant health benefits. These phytochemicals include:

• Lignans – can lower the risk of coronary heart disease, and regress or slow cancers in animals.
• Phytic acid – reduces the glycaemic index (GI) of food, which is important for people with diabetes, and helps protect against the development of cancer cells in the colon.
• Saponins, phytosterols, squalene, oryzanol and tocotrienols – have been found to lower blood cholesterol.
• Phenolic compounds – have antioxidant effects.

Refined Cereals DO NOT Have The SameBenefits

When grains are refined (for example, to produce white flour), the bran and germ layers are removed, leaving only the endosperm. This process can cause 66 per cent loss of fibre, 92 per cent loss of selenium, 62 per cent loss of folate and up to 99.8 per cent of phytochemicals from the grains.

Some fibre, vitamins and minerals may be added back into refined cereal products (such as white bread), which compensates for losses, but it is impossible to add the mix of phytochemicals that is lost in the processing.

Sometimes, the fibre that is added back is from vegetable fibre. Some breads contain ‘Hi-maize’, which is a resistant starch from corn. It is unknown whether these breads have similar beneficial properties to breads high in cereal fibres. For example, ‘Hi-maize’ does not have the same laxative effect as wheat fibre.

Refined cereals generally have a higher GI than their wholegrain counterparts. This means that eating refined cereals causes a sharp rise in blood sugars, demanding a strong response from the pancreas.

Tips When Buying Bread

• When you buy wholegrain products, look for words like ‘wholegrain’ or ‘wholemeal’.
• Grainy and seedy breads are more nutritious and have a lower GI than more refined breads.
• Some ‘multigrain’ breads are made with white flour and various whole grains added.
• ‘Wholemeal wholegrain’ bread is made with wholemeal flour plus whole grains and has more fibre and nutrients and a lower GI than wholemeal, wholegrain or white breads.
• Sourdough breads have a lower GI, especially dark rye. These breads contain ‘wild’ yeast whereas other breads have specially cultured baker’s yeast.

The recommended amount of wholegrain per day for an adult is - 48 grams.

Children aged 2-3 years – 24 grams of wholegrains per day.

Children aged 4-8 years – 32 – 40 grams per day.

 olegrains per day

Here are some examples of readily available wholegrain foods and their approximate wholegrain content.

Wholemeal bread, 2 slices = 30-40g wholegrains 

Multi-grain bread, 2 slices = 5-30g wholegrains

Wholegrain breakfast cereal, 30-45g serve = 15-30 wholgrains

Porridge, using 1/2 cup rolled oast = 40g wholegrains

Brown rice, 1 cup cooked = 65g wholegrains

Wholegrain pasta, 1 cup cooked = 55-65g wholegrains


Disclaimer: This article is solely for informational purposes. It is not intended to provide medical advice. Seek the advice of a qualified health professional on any matters regarding your health.