Learn about Wholegrains

 

What are wholegrain foods?

Wholegrain foods are those that contain all 3 components of the cereal grain- the bran layer (fibre rich outer layer), endosperm (middle starchy layer) and germ (nutrient rich inner core). Grains such as wheat, rye, barley,  brown rice, corn and oats are examples of wholegrain foods.

Why eat wholegrain foods?

Wholegrains provide a large range of vital nutrients for good health and wellbeing, including 1,2,3 :

  • Protein for growth and maintenance of body cells
  • Fibre for digestive health and healthy bowel function
  • Carbohydrates used as the body’s primary energy source
  • B vitamins, including thiamin (B1), niacin (B2), riboflavin (B3), pyridoxine (B6), panthotenic acid -  all needed to help release energy from food, and folate for development of healthy cells
  • Iron for delivery of oxygen to working cells
  • Magnesium for a healthy nervous system
  • Zinc essential for wound healing
  • Antioxidants, including Vitamin E to protect our body cells

How many wholegrains should I eat? 

The Australian Guide to Healthy Eating5 recommends that we should eat at least four serves of grain-based foods everyday.

Health authorities around the world, including Australia suggest at least half of the grain serves should be wholegrain6. Therefore to help achieve optimum health and wellbeing, we need at least two serves of wholegrain foods every day.

A serve is5:

  • 2 slices wholegrain bread or 1 wholegrain bread roll
  • 4 wholegrain crispbreads
  • 1 cup wholegrain pasta
    2-3 Wholegrain wheat breakfast biscuits
    1½ cups wholegrain breakfast flakes
    1 cup cooked porridge
    ½ cup muesli
    1 cup cooked brown rice

For more information on wholegrains please go to: www.gograins.com.au

  1. Slavin JL. Whole grains and health. Separating the wheat from the chaff. Nutrition Today 1994;29(4):6-11
  2. Clydesdale FM. Optimising the diet with whole grains. Crit Rev Food Sci Nutr 1994;34(5&6):453-471
  3. Thompson LU. Potential health benefits and whole grains and their components. Contemp Nutr 1992;17:1-2
  4. Go Grains Health and Nutrition Limited 4+ serves a day brochure, GGNH 2008
  5. Australian Guide to Healthy Eating. Dept of Health and Aging, 1998.
  6. National Health and Medical Research Council. Dietary Guidelines for Australian Adults, Canberra:Commonwealth of Australia. 2003.
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