The whole story about whole grains
What exactly is a whole grain?
A whole grain is made with all three parts of the grain’s kernel or seed. When you eat a whole grain, you’re getting the whole bundle of goodness just as Mother Nature intended.
Each part of the seed naturally contains unique nutrients:
- Bran – the outer part of the seed – contains all of the fibre, some B vitamins, iron, zinc, copper, magnesium, selenium and some
beneficial plant-based compounds (called phytonutrients);
- Endosperm – the middle part of the seed – contains most of the carbohydrate, some protein and small amounts of vitamins and minerals; and
- Germ – the smaller but mighty inner part of the seed – is packed with vitamin E, B vitamins, phytonutrients and the good (unsaturated) fats.
The nutrients in a whole grain work together as a powerful disease-fighting team. Research shows that eating whole grains helps to lower your chances of developing heart disease.
On the look-out for whole grains
Become a supermarket sleuth to spot whole grain foods.
- Check the ingredients list for words like “whole” or “whole grain” followed by the name of the grain. These words should be at the top of the ingredients list. For example, bread made with “whole wheat flour” or “whole rye flour” is a whole grain food. A cereal that lists “whole grain oats” as its first ingredient is another whole grain food.
- Don’t be fooled by the colour of a food. Brown bread may just be coloured with molasses, and not contain any whole grain at all!
- Take note that “high fibre” doesn’t mean “whole grain.” Foods that are high or very high in fibre usually contain only the outside bran layer and are missing the important nutrients found in the whole grain.
- Beware of words like “multi-grain” or “100% wheat.” “Multi-grain” simply means that different types of grains are used to make the food. It doesn’t mean that the food contains whole grains. And “100% wheat” just means that wheat is the only type of grain used.
Try some of these familiar and exotic whole grains
- amaranth
- corn
- oats and oatmeal
- pot barley
- millet
- quinoa
- spelt
- whole wheat
Adding up your whole grains
Canada's Food Guide to Healthy Eatingrecommends choosing whole grains more often. Here’s how:
- Use whole wheat pasta or brown rice in your favourite pasta or rice dishes.
- Make sandwiches on whole wheat bread or buns. Order pizza made on whole grain crust.
- Snack on nutritious whole grain foods like popcorn, whole corn tortillas and whole rye crackers.
- Substitute half the amount of white flour with whole wheat flour when making muffins or cookies from scratch.
- Serve a salad made with whole wheat couscous, quinoa or pot barley.
- Give buckwheat noodles or pancakes a try!