Make the switch to whole grains
Monday, 17 May · 2 min read

You may think white bread, rice and pasta are tastier and more convenient, but these processed grains aren’t doing your health any good. Instead, choose whole grains – they offer you a host of health benefits, unlike processed grains, which have less nutritional value.

Whole grains are a rich source of many important nutrients, including fibre, protein, iron, B vitamins, vitamin E and omega-3 fats. They help you feel fuller for longer, so you snack less, and may help you maintain a healthy body weight.

Research also suggests that if you regularly eat whole grains as part of a balanced diet, your risk of heart disease, stroke, type 2 diabetes and bowel cancer may be reduced.

So, to make really tasty, healthy meals, pick from a wide variety of whole grains, including:

  • ‘ancient grains’, like kamut, freekeh, amaranth
  • barley
  • brown and wild rice
  • buckwheat
  • bulgur
  • corn (maize)
  • millet
  • oats
  • popcorn
  • quinoa
  • rye
  • wheats, like spelt and durum
  • whole wheat bread, pasta or crackers

To make the switch to whole grains for good, try:

  • swapping sugary breakfast cereals for whole wheat bran or oatmeal porridge
  • replacing white bread with whole wheat or rye bread
  • choosing brown rice or wholegrain pasta over white rice and pasta
  • adding wild rice, bulgur or barley to soups, stews, curries and salads
Quick Quiz
Whole grains help look after your ‘good’ gut bacteria. True or false?