What are the benefits of eating wholegrains?

 

 

The entire grain or ‘wholegrain’ contains three elements: a fibre-rich outer layer – the bran, a nutrient-packed inner part – the germ and a central starchy part – the endosperm. Most of the goodness in grains is in the outer bran layer and germ of the seed. During the milling or refining process, the bran and the germ are often removed leaving only the endosperm. 

 

Wholegrains provide dietary fibre, B vitamins, essential fatty acids such as omega 3 fats, protein, vitamin E and important minerals like iron, selenium and magnesium. Dietary fibre is an essential part of a healthy diet and adults in the UK are recommended to consume 30g daily.

 

 

 

There is strong evidence that diets rich in fibre are associated with lower risk of many health conditions including cardiovascular disease (CVD) and type 2 diabetes. This is because fibre from wholegrains help to lower circulating fats in the blood known as triglycerides and LDL cholesterol, both are known risk factors for CVD.  Fibre also slows down the time it takes for sugar (glucose) to be absorbed into the cells, avoiding the rapid spikes in blood sugar that many refined carbohydrates can create; this is known as having a lower Glycaemic Index (GI).

 

Other benefits of eating wholegrain foods as part of a balance diet are improved digestion and waste removal as well as providing important nutrients for healthy gut microbes. Some examples of whole grains include buckwheat, bulgur wheat, oatmeal, quinoa, rolled oats, brown or wild rice, wholegrain barley and whole rye.  Guidelines suggest that we aim to consume 5 portions of wholegrains daily and one serving is approximately 25g porridge oats, one large slice of wholegrain bread, 25g of uncooked wholegrain rice or pasta or one wholemeal pitta bread.   

 

 

 

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