Getting more whole grains and fibre

What are whole grains?
Many of the grains we eat in foods like bread, pasta and rice (such as wheat, rice or oats) are processed. This means that the grain seed's outer layer has been removed – taking with it most of the fibre, vitamin B and antioxidants, as well as a lot of the seed's carbohydrates, protein and vitamins.

Whole grains are not processed this way. Because they use the entire grain seed, they also include all the seed's naturally occurring nutrients:

•  the bran, the fibre-rich outer layer which contains important antioxidants, B vitamins and fibre.

•  a brown or red coat covering the grain.

•  the endosperm, the centre section which contains many B vitamins, some protein, minerals, and healthy fats.

•  the germ, which contains starchy carbohydrates, protein and small amounts of vitamins and minerals.

•  the nutrient-rich inner core.

Apart from being healthier for you, whole grains have one other natural advantage over refined grains – they add a lot more flavour and texture to a meal.

Why more fibre matters
Because of their higher fibre content, whole grains help your digestive system work properly and absorb the nutrients your body needs to function every day.

There's another positive side to eating more whole grains. Bulky, high fibre foods tend to leave you feeling full for longer than refined carbs, meaning you're less likely to be tempted by that second helping.

Other advantages of whole grains
Whole grains are packed with all the nutrition of the entire grain seed – complex carbohydrates, fibre, numerous vitamins and minerals as well as phytochemicals and antioxidants.

Apart from being more nutritious, complex carbohydrates also stay in your body longer than simple carbs, and release their energy over a longer period of time – meaning you feel more energy for longer.

Carbohydrates are a vital part of healthy eating – they fuel our muscles and brain while supplying the energy for essential body functions like breathing. Besides providing energy, foods containing carbohydrates are typically packed with vitamins, minerals, and fibre.