To be classed as ‘whole grain’ all three parts of the grain- the bran, endosperm and germ must be present in the same proportions as found in nature.

Wholegrains deliver over 26 nutrients – an abundance of valuable, naturally occurring, nutrients and phytochemicals which nourish the body (1,2,3). Wholegrains contain:

1. Vitamins, minerals and trace elements
2. A range of dietary fibres to help maintain good gut health
3. A source of protective phytonutrients and antioxidants
4. Good quality carbohydrate to help fuel the body
5. Protein – for muscle growth and maintenance

Almost three quarters of Australians are not eating enough whole grains (4,5). Not only that, but on average we’re eating less than half the recommended amount.

The Australian Dietary Guidelines recommend we eat a variety of grain foods each day choosing mostly whole grain and/or high fibre varieties, and according to the Grains & Legumes Nutrition Council, adults are recommended to eat 48 grams of whole grains every day. (6)

A simple way to get more wholegrains into your diet is to look out for foods which:

1. Are listed as containing whole grain, a source of wholegrain, or high in whole grain
2. Have the percentage whole grain identified in the ingredient list – the higher the number, the better
3. Contain the following ingredients: wholegrain, whole wheat, wholemeal, brown rice, barley, oats, rye, quinoa, millet, sorghum or triticale, buckwheat

For more information on wholegrains head to the Grains and Legumes Nutrition Council website https://www.glnc.org.au/

References:

1. Aune et al. BMJ. 2016;353
2. Proc Nutr Soc. 2003 Feb;62(1):129-34.
3. Liu RH. Whole grain phytochemicals and health. J Cereal Sci 2007;46(3):207–19
4. Galea et al. Public Health Nutr. 2017:1-7
5. GLNC. Secondary Analysis of the National Nutrition and Physical Activity Survey 2011-2012 Unpublished: 2014.
6. GLNC (2010) Grains & Legumes Health Report. Grains & Legumes Nutrition