How Wholegrains Help You Succeed With Your Diet

You probably know that you should be eating more wholegrains: it’s been official nutrition advice for a while. But what exactly are wholegrains? And why are they particularly important for dieters?

The clue to wholegrains is in the name! They contain the “whole grain” – whereas refined grains (like white flour) only use the endosperm, the energy-dense inside part of the grain. Wholegrain foods keep the germ (which provides important nutrients) and the bran layer of the grain (which provides dietary fiber).

Common wholegrains include:

• Wheat
• Oats
• Maize
• Barley (not pearl barley
• Brown rice

Benefits of Wholegrains

Wholegrain foods contain nutrients – including vitamins, minerals, phytochemicals and antioxidants – which help to keep us healthy. Although fruit and vegetables are an even better source of many of these, wholegrains can still play an important role in helping us get the nutrients which our bodies need to stay healthy. They also contain a little more protein than refined grains.

You probably know about vitamins, but minerals are also important for good health. Wholegrains are particularly good as sources of magnesium and selenium:

Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.(Why is it important to eat grains, especially whole grains? – MyPyramid.gov, USDA)

Phytochemicals are chemicals which occur naturally in plants, many of which are believed to be beneficial to health.

Antioxidants help to keep you healthy – in particular, they are believed to reduce the risk of cancer and heart disease.

Because of this, eating high levels of wholegrains is associated with less risk of high blood pressure, diabetes and obesity – and a lower chance of heart problems.

Fiber and Wholegrains

Because wholegrains are fiber-rich, they assist your digestion, and they help you to stay full for longer – definitely a benefit for dieters!

Foods which are high in fiber take longer to chew, as well, which means you’re less likely to overeat at meal time.

Most adults in the West don’t get enough fiber in their diet: governments recommend 20-35g per day, but if you’re dieting, you may well want to aim higher than this. The average American eats around 12 – 18g of fiber per day.

Be careful about feeding wholegrain products to children, as small children should not have too much fiber: it can fill them up and stop them from eating enough.

Easy Ways to Eat More Wholegrains

It’s not hard to get wholegrain foods into your diet – and it doesn’t need to mean changing your meals much. For example:

• Swap white bread for wholegrain bread. In the US and Canada, look for bread labelled “whole wheat” and beware of bread which is simply “brown” – it may be white bread with caramel coloring added.
• Switch from white pasta to wholegrain pasta. It tastes a little different, but you may well not notice this if you’re serving it with a sauce. Wholegrain pasta takes a couple of minutes longer to cook.
• Switch from white rice to brown rice. It takes significantly longer to cook, so check packet instructions.
• Snack on popcorn (a whole grain) instead of chips.
• Choose wholegrain breakfast cereals, or have oatmeal.

If you normally eat refined grain products, don’t be put off by the slightly different flavor and texture of wholegrains: give yourself a few days to adjust, perhaps trying wholegrain products on several different occasions over the course of a week. You could also mix wholegrain and refined: for instance, if you’re making bread, use half wholegrain and half white flour.

Finally, don’t go too overboard on wholegrains at first – the increased fiber content could cause an upset stomach or wind. Gradually increase your intake of wholegrains and fiber, and you’ll be fine!

Written by Ali Hale

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1. Carbohydrates 101: What are “good” versus “bad” carbohydrates?
2. Carbs 101: Why Are Carbohydrates Important in the Diet?
3. The Gluten Free Diet