Grains are enjoyed in many forms and are eaten as the staple part of the diet around the world. However, people eating a diet high in refined grains such as white rice or white bread, tend to have higher rates of cardiovascular disease and diabetes than those eating plenty of whole grains.

Since whole grains are an important source of dietary fiber and carbohydrates, they should form the foundation of a healthy, well-balanced diet. But which grains are the healthiest and what are their benefits?



Benefits of whole grains

Whole and unrefined grains provide a good source of carbohydrates and we derive much of our energy and nutrients from them. But eating refined grains is often a complete waste of calories. When grains are refined, the process strips the outer coating of bran and germ which also robs the grain of up to ninety percent of its nutritional content.

Whole grains on the other hand, are a good source of B vitamins and minerals, and many are an excellent source of fiber. Whole grains also have a lower glycemic index, meaning they take longer to digest, so they fill you up for longer.

Healthy whole grains

Wheat: When choosing breads and cereals, always look out for the wording 'whole grain' or 'whole wheat' on the packet. This means the products have been made using the whole of the grain and therefore retains most of its original nutrient content. It also has plenty of fiber which is good for a healthy digestive system. Other types of wheat include bulgur wheat and cracked wheat, which are grains that have been 'cracked' to speed up the cooking process.

Oats: Although oats are wholegrain, they have had the inedible outer hull removed but they still retain a bran layer. Wholegrain oats are high in soluble fiber which is particular good for helping to lower cholesterol levels.

Maize: Good sources of maize include corn on the cob or fresh sweet corn which are the maize kernels before they’ve reached maturity. Maize can be hulled and dried to make hominy or grits. Alternatively it can be ground up finely into a polenta or cornmeal and it's used to make taco shells and corn chips.

Barley: Although whole barley and pearl barley are good grains, whole barley retains the hull and bran, making it chewier with a nuttier flavor. Both types of barley are useful for thickening soups and must be soaked in water prior to cooking.

Brown rice: Brown rice is a great source of fiber, carbohydrates and protein. Choose brown rice over white rice, as brown rice still has both the bran layer and germ of the rice kernel. Brown rice does take longer to cook.

Rye: Rye can be purchased as whole or cracked rye grains and is most often purchased as rye bread but is also an ingredient in many cereals such as muesli.

Quinoa: This lesser known whole grain is gaining in popularity and for good reason. It's an excellent source of protein and fiber, contains no cholesterol, is highly nutritious and easy to digest. Furthermore, it can be substituted for or added to most other grains and it has a relatively quick cooking time.

Popcorn: Popcorn has all the potential to become healthy and filling snack. While shop bought popcorn tends to be on a par with many high calorie snacks, this is only due to way it’s prepared. But popcorn is a whole grain containing all the associated health benefits. Keep its healthy grain status by air popping and not adding unhealthy toppings.

Whole grains should form an important part of a healthy diet. As well as containing more nutrients and dietary fiber than refined grains, including them in the diet could lead to a reduced risk of cardiovascular diseases. Ensuring you eat enough whole grains each day can be as easy as swapping white bread for whole grain. And with so many delicious whole grains to choose from, this shouldn’t be too difficult at all.