Canadians seem to be cutting grains from their diets in hopes of losing weight or making healthier food choices.  The fact is, grains are not the bad guys, they are a very important part of our diet that provides us with vitamins, minerals, phytochemicals, protein and fibre.  It’s the refined grains combined with sugar and fat that are the main culprits.  Research shows that people who eat the most whole grains have healthier weights.  Whole grains have also been shown in research to reduce the risk of several diseases including hear disease and Type 2 diabetes. 

Why Eat Whole Grains?

Many consumers believe that the main benefit of eating whole grains is in the fibre.  Some may also be aware of the benefits of soluble fibre in lowering cholesterol.  But did you know there is more to whole grains than just the fibre?

Whole grains are rich in many nutrients such as B vitamins, vitamin E, iron, magnesium, fibre, protein, antioxidants and phytochemicals that have several health benefits.

What is a Whole Grain?

A whole grain is the entire seed including the bran, the germ and the endosperm.

The Bran: contains 50-80% of the minerals iron, copper, zinc and magnesium as well as fibre, B vitamins and phytonutrients.

The Germ: Contains most of the fat (polyunsaturated fats) and is rich in trace minerals, B vitamins, antioxidants and phytonutrients.

The Endosperm: contains most of the carbohydrate and protein and is the largest part of the grain.

Recommended Intake:

Health Canada recommends making at least 50% of your grain servings whole grain.  Men need 38g of fibre per day and women need 25g/day.

Health Benefits of Whole grains:

Soluble Fibre (beta glucan) in oats and barley will help lower LDL cholesterol

Antioxidants (vitamin E, selenium, phenolic acids, lignans, phytoestrogens and phytic acid) help prevent LDL oxidation, reducing CHD risk

Did you know…the antioxidant activity of some whole grains is similar to that of some fruit and vegetables?

The fibre and antioxidant activity have also been shown to help reduce the risk of GI cancers by reducing transit time and protecting cells from oxidative damage.

Fibre and antioxidants have also been show to improve blood glucose control and help manage diabetes.

Fibre in whole grains may also help with obesity by increasing the volume of food without increasing the calories consumed, slowing gastric emptying and improving insulin sensitivity.

Gluten Free Whole Grains

When choosing gluten free grain products it is so easy to be caught in a trap of choosing white refined grains like white rice, tapioca or potato starch and corn, all fairly low in nutrients and fibre.

Choose:                                                            Instead of:

Whole grain GF crackers                        White rice crackers and rice cakes

Quinoa or oat flakes                              Rice Krispies or Chex

Millet or amaranth                                White rice

Brown rice, buckwheat, amaranth         Rice or corn pasta

Millet or quinoa pasta              

10 Ways to Add Whole Grains to your Diet.

1.     Add barley to a vegetable and lentil soup.

2.     Use whole grain rye bread for your morning toast with peanut butter.

3.     Cook amaranth, millet and buckwheat in the slow cooker for a delicious breakfast cereal.  Top with fresh berries or dried fruit and chopped nuts.

4.     Use quinoa flakes or gluten free oats as a topping for fruit crumble

5.     Add leftover quinoa cold to chopped cucumber, tomato and white onion salad.

6.     Use quinoa as a base for a Budha bowl with baby kale, edamame, chickpeas and chopped vegetables.

7.     Choose soba (buckwheat) noodles in place of white pasta.

8.     Try Farro or wheat berries added to a green salad with fresh herbs and cherry tomatoes.

9.     Try Black rice or red rice instead of white rice with a stir fry or grilled fish.

10.  Cook oats with frozen blueberries and top with walnuts and sliced banana.