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?
Keep Informed
Make sure you get the latest information, recommendations and news.
Previous Daily Drop-Ins