You might have heard people say, “choose wholegrains instead of refined grains.” And I touched on this in my posts about carbohydrates and fibre. But what exactly are wholegrains? And why should you be choosing them over refined varieties?
What are wholegrains?
Grains are the seeds from cereal plants, including wheat, rice, corn, barley, oats, quinoa and rye. The entire grain from these plants is the “wholegrain”. It is made up of three parts:
- The bran – the outer layer: rich in fibre, B vitamins and antioxidants.
- The germ – the core: packed with nutrients including B vitamins, minerals, healthy fats and protein.
- The endosperm – the middle layer and largest part of the seed: it contains starchy carbohydrates, proteins and some vitamins and minerals.
All three parts should be present for a grain to be considered a wholegrain. Refined grains are not whole because when the seeds are milled, the bran or germ, or both, are removed. For example, white flour and white rice have had their bran AND germ removed, leaving only the endosperm. Removing the bran and germ means a lot of the valuable nutrients are removed too. For certain foods, some of the nutrients lost during food processing are added back in. For example, it is law in the UK for iron, niacin and thiamin to be added back into all flour (except wholemeal). Therefore, refined grains do contain beneficial nutrients. However, wholemeal varieties still provide many more, and are therefore a healthier option. For example, the fibre lost in refined grains is not usually replaced.
What nutrients do wholegrains contain?
Research suggests the antioxidant and mineral levels in wholegrain flours are 2-5 times higher than those in white flour (1). Above, I touched on some of the nutrients found in wholegrains. Here is a list, so you can see them more easily.
- Fibre
- B vitamins (thiamin, riboflavin, niacin and folate)
- Vitamin E
- Phytochemicals and essential minerals (iron, copper, magnesium and selenium)
- Healthy fats (omega 3)
- Protein
What are the health benefits of wholegrains?
As evidence into carbohydrates and health grows, it is becoming more apparent that the quality of the carbohydrates we eat is as important as the quantity. Research suggests eating wholegrains regularly, as part of a balanced diet and healthy lifestyle, is beneficial for health. Additionally, research suggests that:
- Higher intakes of wholegrain foods may reduce the risk of heart disease, certain forms of cancer, type 2 diabetes and stroke (2,3).
- An increase in the intake of wholegrains could reduce bodyweight and cholesterol (2,3).
How can I increase my intake of wholegrains?
- When buying food products such as bread, pasta and oats check for the word ‘whole’ on the label. For example, wholemeal bread, whole wheat pasta and whole oats. Also check the ingredients list, which should have the word ‘whole’ at the top.
- When buying bread and rice, try to swap the refined (white) varieties with the wholegrain versions, such as wholemeal bread and brown rice.
- Choose a wholegrain breakfast cereal, such as rolled oats, Weetabix and Shredded Wheat.
- For lunch and dinner, choose wholemeal pita or bread and whole wheat pasta.
- You can find a good list of wholegrain foods and ideas on how to incorporate them into your diet on the British Dietetic Association website here.
Summary
Wholegrains provide us with an important source of dietary fibre and micronutrients beneficial for health, yet we are generally not eating enough. But making some simple swaps in the food we buy and eat each day, we can increase our intake without too much effort.
References
- Wang J, Chatzidimitriou E, Wood L, Hasanalieva G, Markellou E, Iversen P O, Seal C, Baranski M, Vigar V, Ernst L, Willson A, Thapa M, Barkla B J, Leifert C, Rempelos L. (2020). Effect of wheat species (Triticum aestivum vs T. spelta), farming system (organic vs conventional) and flour type (wholegrain vs white) on composition of wheat flour – Results of a retail survey in the UK and Germany – 2. Antioxidant activity, and phenolic and mineral content. Food chemistry X. 2020;6(100091). Available from: doi: 10.1016/j.fochx.2020.100091
- Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393(10170):434-445. Available from: doi:10.1016/S0140-6736(18)31809-9
- Ludwig D S, Hu F B, Tappy L, Brand-Miller J. Dietary carbohydrates: role of quality and quantity in chronic disease. BMJ. 2018;361:k2340. Available from: doi:10.1136/bmj.k2340
