What are wholegrains
Wholegrains are grains that incorporate all parts of the seed: bran, germ and endosperm. The grain may be ground, so even though a slice of wholemeal bread may not contain any actual ‘whole’ grains, it is still considered a wholegrain food because it contains all three parts of the grain that we need for good nutrition. The bran is the outer layer of the grain and is rich in fibre important for a healthy digestive system, the endosperm provides carbohydrates and B vitamins for energy, and the germ is rich in nutrients from the seed: further B vitamins, vitamin E, antioxidants and unsaturated fats.

Common wholegrain foods include many breakfast cereals and rolled oats, wholemeal and wholegrain bread, brown rice, popcorn, quinoa, hulled barley, wholemeal flour, bulgur wheat and wholemeal pasta. It is recommended that we aim to consume at least three 16 gram serves of wholegrains per day to optimise our health, for example a 30 gram bowl of oats for breakfast and two slices of wholemeal bread for lunch.

Heart health
Consuming the recommended intake of wholegrains is associated with a reduction in the risk of developing heart disease. Wholegrains are rich in nutrients beneficial for cardiovascular function, such as antioxidants to defend the body against free radicals; plant sterols, fibre and resistant starch to decrease cholesterol levels; and ‘good’ unsaturated fatty acids to increase our protective HDL cholesterol. In particular, oats are extremely rich in beta-glucans, with research finding that 3 grams of beta glucan per day can decrease ‘bad’ LDL cholesterol by about 10%.

Blood pressure
People who consume 1–4 servings of wholegrains per day may decrease their risk of developing high blood pressure compared to those who consume less than one serve per day.

Diabetes
Studies suggest that consuming three servings of wholegrain foods per day is associated with a 30% reduction in the risk of developing type 2 diabetes. Furthermore, by swapping from processed cereals to wholegrains, people with type 2 diabetes may improve their insulin sensitivity.

Gut health
A diet rich in wholegrains is associated with a reduced risk of bowel cancer, and may help reduce symptoms of inflammatory bowel disease, decrease the risk of constipation and improve immunity.

Weight management
Contrary to popular belief, a diet rich in wholegrains is associated with a lower Body Mass Index (BMI) and waist circumference. Wholegrains may assist with long-term weight management, not just quick weight loss. They help manage appetite hormones and some have a low Glycemic Index to keep you feeling full for longer.

Melanie McGrice, AdvAPD, MNutr, is an Advanced Accredited Practising Dietitian

This article was originally published in Conquest Magazine published by Health Publishing Australia