Ask a Dietitian

Why Eat Whole Grains?

Many consumers believe that the main benefit of eating whole grains is in the fibre.  Fibre increases fecal bulk and promotes regularity.  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 6 servings for women and 8 servings for men/day.  (Assuming you are exercising regularly and limiting high fat and sugary foods.)  Men need 38g of fibre per day and women need 25g/day.

1 serving is equal to ½ c cooked rice, pasta or grain, 1/4c dry oats, 1 slice bread (30g) or 30g cold cereal or ½ a tortilla or pita.

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 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

Adding whole grains to your diet

1. Cook amaranth, millet and buckwheat in the slow cooker for a delicious breakfast cereal.  Top with fresh or dried fruit and chopped nuts
2. Use quinoa flakes or gluten free oats as a topping for fruit crumble
3. Add leftover quinoa cold to a green salad
4. Toss in brown rice or quinoa into a soup
5. Add rolled oats, amaranth or quinoa to burger patties