18 Apr Why People Want More Grains!
Studies have shown that on average, we are only consuming about 19g of the recommended 30g of fibre per day.
It’s important that we reach as close to this recommendation as possible because dietary fibre can help you improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity and even type 2 diabetes.
Ideally, we want to get fibre from a variety of different sources – this could be from beans, brown rice, oats, fruit and vegetables.
What is the difference between Whole Grains and Refined Grains?
In essence… Whole Grains contain the entire grain (as the name suggests!) – the bran, germ and endosperm.
Refined Grains have been milled (ground into flour or meal) which removes the bran and germ. By doing this it improves their shelf life but strips the grain of important nutrients you need, including dietary fibre, B-vitamins and iron. In most cases, refined grains are enriched, meaning that some of the B vitamins and Iron are added back in after processing. Most refined grains contain little to no fibre. Examples of refined grains include white and wheat flours, enriched breads, and white rice.
Why are Whole Grains so important?
Whole grains deliver a variety of important nutrients, including vitamins, minerals, protein, fibre and other healthy plant compounds. A diet rich in fibre can help digestion and prevent constipation. Eating whole grains may lower your risk of heart disease, especially when they replace refined grains. Wholegrains may help prevent colorectal cancer, one of the most common types of cancer, this is because of its role as an antioxidant and a prebiotic.
How we can eat more Whole Grains!
There are many ways to work whole grains into your diet. Replacing refined grains with whole grains is a good place to start. Simple changes to whole grain bread, rice, quinoa, oats and pasta will make a big difference.