Whole grains are rich in essential fatty acids, fibre, protein, iron, vitamins and antioxidants. They’re also associated with lowered risks of cardiovascular disease, type 2 diabetes and obesity, according to Rebecca Mozaffarian, a researcher at the Harvard University’s School of Public Health.
There’s plenty of variety to choose from, including wheat, oats, barley, bulgur, millet, spelt, farro, corn, buckwheat, kamut, rye and brown rice.
Unlike refined grains, which are stripped of fibre, whole grains are low on the glycemic index, so they don’t create blood-sugar spikes, says registered dietitian Shauna Lindzon.
Each whole grain contains soluble or insoluble fibre. Wheat bran, a source of insoluble fibre, promotes regularity, Lindzon says. Oat bran, which contains soluble fibre and makes us feel full, also absorbs cholesterol, decreasing our blood cholesterol levels.
The germ, the small innermost portion of the whole grain, contains protein and omega-3 fatty acids. It also contains vitamin B, which aids in cell metabolism, and vitamin E, an antioxidant that promotes healthy skin.
Whole grains contain magnesium, which may stabilize cardio rhythms and may lower blood pressure, says University of Toronto nutrition professor David Jenkins.
Cons: Against the grains
Many whole grains are actually still refined, so they lose some of their health benefits.
In Canada, companies can advertise that products are “whole wheat” even with 70 per cent of the germ removed, according to Health Canada. “There aren’t very tight regulations,” says Jenkins.
Labels can be deceptive. “Enriched,” “fortified,” and “multi-grain” do not imply that products contain whole grains, Lindzon says.
Processing often adds sugar or other sweeteners, fats, chemicals and sodium to refined grains to sweeten their bland or bitter tastes and increase shelf life. Mozaffarian’s research shows that processed products containing “whole grain” stamps are usually accompanied by more sugar and calories, she says.
The Bottom Line
Eat your Wheaties — literally. Whole grains are essential.
They supply the body with protein, vitamins, fibre and energy while curbing insulin response, aiding nutrient absorption, helping expel cholesterol and keeping the bowels moving.
If you’re buying processed foods, thought, it’s buyer beware. Instead of looking for stamps such as multi-grain, do some quick math, says Mozaffarian. Look for a ratio of carbohydrates to fibre that’s less than 10:1: in addition to being higher in fibre, it’s also less likely to contain trans fats and more likely to be lower in calories and sodium.
When choosing bread, go with one that has more than three grams of fibre per slice, says Lindzon, and look for varieties with visible seeds and grains. Some bread is brown because of additives or colouring, Lindzon cautions, masking a nonnutritious white bread.
Look for whole kernel grains, whole wheat and whole rice and eat hardier, steel-cut oats rather than instant oatmeal, says Lindzon. She also cautions against diets that advocate rejecting grains entirely.
Whole grains keep you full, she says, and cutting them out also cuts out “fibre, energy and many nutrients.”