Whole Grains and Your Health

Whole grain foods like oats, whole wheat, brown rice, whole rye and barley are great foods to eat to satisfy your hunger. They contain fibre ; the healthy carbohydrates our bodies need to move, work and think; and important vitamins and minerals that help keep us healthy.

Fibre is the undigestible part of plant foods. It helps control appetite and may aid in weight management. There are two types of fibre:  insoluble, which prevents constipation, and soluble, which helps to lower cholesterol and keep blood sugar levels normal. Both types of fibre are found in whole grains, bran, vegetables, fruit, dried beans, peas and lentils.   

Whole grains also contain B vitamins, magnesium and other important nutrients:

• B vitamins help our bodies use the energy from carbohydrates.
  
• M agnesium is a mineral important to coordinate our muscular contractions.
  
• Vitamin E, selenium and phytochemicals may enhance our body’s natural defences against heart disease, diabetes and some types of cancer.      

How much do we need?

Eating Well With Canada's Food Guide  recommends eating 6 - 8 servings of grain products per day (for adults); at least half of these servings should be whole grains. Active people need to eat more; less active people need less. But most British Columbians are getting less than half the fibre they need.   

How do I prepare whole grains?

Whole grains have a delicious, slightly nutty taste. They are affordable and easy to prepare. Here are some suggestions for ways to eat more whole grains. Try:

• A bowl of dry whole grain cereal (such as bran flakes) or cooked cereal (such as oatmeal) in the morning. Top with some berries, or other fruit, for added fibre and nutrients.
  
• Bite size whole grain cereal packed in a plastic bag for a quick snack
  
• Whole grain cereal bar
  
• 100% whole wheat bread, rolls, tortillas, bagels or pita pockets
  
• Small muffins made with bran, whole grain or cornmeal
  
• Tabouli made with bulgur (cracked wheat)
  
• Popcorn (air-popped without added butter)
  
• Low fat wheat crackers, baked tortilla chips and brown rice cakes
  

If you cook or bake, try:

• Whole wheat pasta
  
• Soups, stews or casseroles made with barley, wild or brown rice
  
• Brown rice or other grains such as amaranth , whole wheat couscous, millet or quinoa
  
• Replace ¼ to ½ of the white flour in recipes with 100% whole wheat flour
  
• Bake with less common grains – spelt, kamut, teff, triticale and whole rye.
  

How much is a serving?

• A serving of cooked cereal, pasta, rice or grains is about the size of a baseball.
  
• A serving of ready-to-eat cereal is 1 cup.
  
• A serving of bread is one regular slice – a typical bagel could be 4 - 5 servings!  
  

Links:

Eating Well With Canada's Food Guide

Translated Versions of Canada's Food Guide

Dietitian Services @ Healthlink BC

HealthLink BC: Dietary Fibre for Your Health