Whole-grains

Why You SHOULD Make Friends With Whole Grains

In recent years whole grain foods have been given a bad rep due to their high carbohydrate content. Low-carb eating plans such as the Atkins and Paleo programs – which minimise or completely eliminate grains from our diets – are increasingly becoming the go-to for weight-loss, but there is a great debate among dietitians and nutritionists as to whether this is safe or effective.

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With several health benefits to be gained from consuming whole grain foods, should we be ditching fads and opting for balance instead?

“There is a growing trend towards diets that eliminate sources of carbohydrate to aid weight loss. However, the science shows that these diets are no more effective than calorie-controlled diets that include grain foods,” says dietitian and GLNC Nutrition Program Manager, Michelle Broom.

“In fact, people who eat 3-5 serves of mainly whole grain foods each day are more likely to have smaller waists than people who eat less grain foods.”

According to a study by the University of Sydney, a high protein diet that restricts carbohydrates puts a person at a higher risk of diabetes and can reduce their life span. “Eliminating grain foods puts you at risk of missing out on a unique set of essential nutrients and phytonutrients important for good health,” Michelle explains.

“For example, grain foods are the leading source of fibre in the Australian diet, and many people don’t realise that people who eat diets rich in fibre from grain foods are more likely to be a healthy weight.”

Research shows that grains are the leading contributors of seven key nutrients, including zinc for healthy hair and nails, Vitamins B2 and B3 for soft, smooth skin and magnesium for brain function and muscle fuel. “On a daily basis, these vitamins and minerals in grain foods support your metabolism which helps you to feel less fatigued…” Says Broom.

”In the longer term, whole grain and high fibre grain foods promote health and protect against putting on extra kilos and developing chronic diseases, such as diabetes and heart disease.”

The recommended amount of whole grains is three to four servings a day, so what grains should you be eating and how can you incorporate them into your diet without going overboard? Michelle suggests “starting the day with oats or a high-fibre cereal, choosing a whole grain sandwich or sushi for lunch, and enjoying a stir-fry with rice for dinner.” Different grains like “black rice, barley, freekeh, quinoa or kamut” also make for great substitutes to mix up your week night recipes.

Before you start to panic and reject the concept of eating more carbs, Michelle insists that it will NOT lead to weigh gain. Of course, individual dietary and nutrition requirements need to be considered, as no one body is the same, but “research shows that people who eat higher intakes of whole grains and high fibre grain foods have a lower risk of weight gain and obesity in the long term.”

Now, before you go tucking into a large big mac or something of the unhealthy sort, there are particular whole grains that should be restricted or avoided altogether. Things like muffins, cakes and pizza are an obvious no-no, but Michelle says that it is okay to indulge in your favourite dish of white rice, pasta, low fibre cereal or white bread “once a day,” as long as you’re “careful to limit foods that are high in calories and low in nutrients.”

Essentially, the key here is balance and moderation. The Grains & Legumes Nutrition Council says the healthiest way to boost the whole grains in your day and take the guess work out is to look for foods labelled ‘high in whole grain’ or ‘very high in whole grain.’ They also recommend checking nutritional standards.

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March 27, 2015

5 Of The Best Whole Grains

We all know that whole grains are good for you, but what are they and why are they so beneficial to your health? Here’s five of the best:

Brown rice

Brown rice is simply the unrefined version of white rice, meaning that it still has the hull and bran which is why it takes longer to cook and is much healthier than white rice.  Because none of the nutrients have been stripped out in the refining process, brown rice is extremely good for you.  It is high in fibre which can help to prevent colon cancer, high in manganese which is great for the nervous and reproductive systems, rich in selenium which can help prevent cancer, heart disease and arthritis and is also jam packed full of antioxidants which can reduce the risk of heart disease and slow the aging process.

Barley

Barley is a member of the grass family and is a cereal grain that has a pasta-like consistency when cooked, commonly used in soups.  It is thought that the fibre in barley can help with intestinal health, decreasing the risk of colon cancer and haemorrhoids.  Barley is also a great source of B-vitamin, niacin, which can help protect the cardiovascular system by lowering cholesterol.  It can also help to lower blood pressure and help with weight control due to the body digesting barley slowly, keeping you full for longer.

Quinoa

Pronounced keen-wah, this well-known superfood is trending at the moment, because of the large number of health benefits that it can provide.  Technically, it’s not a grain but a seed, although it has been shoved under the whole-grain umbrella because of how it is prepared and consumed.  Quinoa is packed full of protein, in fact one cup of cooked quinoa provides 9 grams of protein which is great for maintaining the structural components of our body tissue as well as helping the immune system to fight off infections and disease.  Quinoa is also gluten free.

Oats

Although oats may not be very appealing when they’re a hot lumpy mush in porridge they can provide us with many health benefits.  Just one cup of cooked oats equates to 147 calories and your body will digest them slowly, keeping you full for longer which is perfect if you’re trying to lose weight.  Oats are also high in soluble fibre which can help lower cholesterol and the insoluble fibre is helpful too, aiding with digestion and preventing constipation.  Not only are they good for your insides but oats can also do wonders for your outside.  They are commonly used to exfoliate, gently scrubbing away dry skin or used as a mask, helping the skin to retain moisture.

Rye

Like barley, rye is a member of the grass family and is a cereal grain, commonly used to make bread, beer and whiskey.  Rye is a great source of insoluble fibre which can help prevent gallstones and is helpful during weight loss, making you feel full for longer.  It can also help with menopause, normalizing the estrogenic activity and reducing the uncomfortable symptoms such as hot flushes.  It is also thought that rye can help to prevent breast cancer. If you’re wondering how rye can be eaten then consider using it as a substitute for oats in a porridge, or substituting wheat flour for rye flour which still has plenty of nutrients, even after it has been refined.

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August 27, 2014