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Health Bytes

Whole-Grains: The Wise Choice

You may have heard that eating whole-grains is good for you. But do you really know what whole-grains are – or why they are beneficial? Many people still have reservations because they think whole-grains don’t taste good, while some simply don’t know what they are. Are you one of them? Perhaps it’s time to start reaping the benefits of whole-grains by getting to know them.

What qualifies as whole-grains?

You first need to know that all grains start out as whole-grains. After milling, the grains must keep all three original parts – the bran, endosperm and germ – in their original proportions to qualify as whole-grains.

Some whole-grains can be eaten on its own such as brown rice and oatmeal. They may also be used to make whole-grain products e.g. brown rice in brown rice vermicelli; whole-wheat flour in wholemeal bread and chapati; as well as whole-wheat and oats in whole-grain breakfast cereals..

What’s so good about of whole-grains?

When you think of healthy food, what comes first to your mind? Fruit and vegetables? Like most people, you would know that fruit and vegetables are packed with vitamins, antioxidants and fibre. But many people do not realize that whole-grains are rich sources of these beneficial compounds too.

Bran – This outer layer is rich in fibre, B vitamins, minerals and phytochemicals (beneficial plant substances)
Endosperm – This middle layer contains mainly carbohydrate and protein
Germ – This portion of the grain is packed with B vitamins, vitamin E, trace minerals and phytochemicals

During the refining process of grains (e.g. in the production of white rice and white flour), the germ and bran layers are removed – this results in the loss of a host of important nutrients.

The wholesome benefits of whole-grains

Eating more whole-grains has been shown to lower the risk of developing chronic diseases such as heart diseases, diabetes and certain cancers. The health benefits of whole-grains are not just contributed by fibre or any single nutrient. Instead, the different components all work together to protect your health. For example, vitamin E, selenium and phytic acid found in whole-grains have antioxidant effects which may help prevent damage to blood vessels, while soluble fibre helps reduce blood cholesterol. These play a role in lowering the risk of developing heart disease.

Whole-grains may also support weight management as they provide bulk to the diet. This promotes the feeling of fullness and helps reduce the risk of overeating.

How much do you need?

It is recommended that we eat sufficient amounts of grains especially whole-grains. Adults should consume 2 to 3 servings of whole-grain food. What does this mean for you?

Out of the 5-7 servings of Rice & Alternatives, 2-3 servings should be whole-grain food. All you have to do is replace your refined items with whole-grain items. E.g. instead of white rice, go for brown rice. Examples of 1 serving of whole-grain food are:

Some tips to get started

Thankfully, getting more whole-grains into your diet is not as difficult as you think.

Other than brown rice or wholemeal breads, you can enjoy a broad range of ready-to-eat whole-grain breakfast cereals, instant oatmeal, chapati and whole-grain biscuits.

Enjoying your whole-grains

Do you think that whole-grains are dry and gritty? Try different types of whole-grain food and you will discover a subtle, pleasant “nutty” flavour. Once you acquire the taste for whole-grains, you will appreciate how whole-grains can add interesting textures to dishes. Just use your imagination when combining whole-grains with other flavourful ingredients in your favourite dish.

Examples of ways to include whole-grains:

- Make your sandwich with wholemeal or whole-grain breads. For a start, use one slice of white and another slice of wholemeal bread to make an interesting sandwich.

- Mix brown rice with white rice when you are cooking for your family.

- Enjoy whole-grain cereals with low fat milk or yoghurt, and top it up with any fruit of your choice

Eating a variety of whole-grains not only ensures you get more nutrients, but will also make your meals and snacks more interesting.

So Remember…

- Whole-grains are rich in fibre, vitamins, minerals and various phytochemicals (beneficial plant substances). Eating whole-grains can help reduce the risk of chronic diseases such as heart disease and diabetes, while assisting in weight management.
- Aim for 2 to 3 servings of whole-grain food a day to replace part of the recommended 5 to 7 servings for the Rice & Alternatives food group.
- Start including whole-grain food in your diet today!

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