Wholegrains have been a cornerstone of the human diet for centuries. Staples like rice, oats, wheat, barley and corn provide basic sustenance to millions of people around the world.
However, with recent trends touting the advantages of zero or low-carbohydrate diets, many consumers are left confused. Are all carbohydrates unhealthy? Do wholegrains fall into this category?
The reality is that cutting out carbohydrates altogether can have adverse effects on your health. Some zero-carb diets can lead to side effects like fatigue, weakness and digestion problems. Wholegrain-based foods are a healthy way to maintain carb consumption and enjoy the myriad benefits provided by these nutrient-dense foods.
Let’s learn more about the importance of wholegrains and explore the benefits of adopting a diet rich in wholegrain-based foods.
What Are Wholegrains?
Grain refers to the seeds obtained from crops grown for food, such as wheat, rice, barley, and oats. “Wholegrain” means that the entire grain kernel is included in the final food product.
Every grain is made up of three parts: the bran, which is the hard, nutrient-rich outer layer, and the germ, which is the seed that can grow into a new plant. This section contains plenty of vitamins, minerals and healthy fats. Finally, the endosperm is the largest part of the grain, providing food and energy to the germ.
Wholegrains have all three layers of the kernel still intact, preserving greater nutritional value. This makes wholegrain foods like brown rice, wholegrain bread, oatmeal, quinoa and wholewheat flour excellent sources of nutrition, as they retain their natural fibre and essential nutrients.
In contrast, refined grains undergo a milling process that removes the fibre-rich bran and germ sections of the kernels, cutting down their protein content by 25%.
As a result of processing, refined grain products such as white rice, white bread and white flour have a softer texture and a longer shelf life. However, this process also strips away essential natural fibres, vitamins and minerals.
For those looking to make healthier dietary choices, wholegrains offer a more nutritious and well-balanced alternative.
The Benefits of Wholegrains
Wholegrains are a vital part of a balanced diet, offering a wide range of nutritional benefits. From boosting digestive health to protecting against chronic diseases, the section below discusses how wholegrains can be a valuable addition to your diet.
1. Improve Digestion
Research indicates that the quality of gut function can significantly impact the rest of the body. The human digestive system needs at least 25 grams of fibre a day to function properly, and wholegrains are an ideal source to meet that requirement.
Wholegrains contain two types of fibre; soluble and insoluble. Soluble fibre is able to dissolve in water and adds bulk to stool, making it easier to pass through the body. Insoluble fibre, which cannot dissolve in water, helps activate the movement of contents through the digestive tract. Together, these fibres work to regulate bowel movements and metabolism which leads to improved digestion.
Fibre also plays a key role in supporting a healthy gut microbiome, which is made up of millions of bacteria living in the small and large intestines. Acting as a prebiotic, fibre “feeds” good bacteria in the digestive tract, helping them thrive while preventing the overgrowth of harmful bacteria. This balance in the microbiome in turn promotes better digestion and overall gut health.
Furthermore, the fibre and antioxidants in wholegrains safeguard the gut against inflammation and lower the risk of digestive disorders such as colorectal cancer and haemorrhoids.
2. Support Better Heart Health
According to the World Health Organisation (WHO), cardiovascular diseases are the world’s leading cause of mortality, with heart attacks and strokes being the most common afflictions.
In Singapore, 1 in 5 people have been found to be at risk of developing conditions like hypertension, high cholesterol, and diabetes. Contributing factors include sedentary lifestyles, diets high in sugar and saturated fats, and the pressures of urban living, which often lead to poor sleep habits and elevated stress levels.
These lifestyle elements, coupled with a genetic predisposition common among certain populations, have made such conditions a significant public health concern in the country. All of which further increases their chances of developing cardiovascular diseases.
Fortunately, research suggests that incorporating wholegrains into your daily diet can reduce the risk of developing heart disease by as much as 22%.
While a heart-healthy diet should also include portions of fruit, vegetables, fish and poultry, wholegrain consumption in particular is closely linked to lower rates of developing cardiovascular disease. This is due to the high fibre content in wholegrains, which plays a crucial role in decreasing cholesterol levels in the body, and in doing so, improves heart health.
3. Lower the Risk of Chronic Diseases
Eating wholegrains not only boosts cardiovascular health, but also helps prevent chronic conditions like type 2 diabetes and high blood pressure. 2. Support Better Heart Health
High-fibre wholegrain foods are shown to have a positive effect on blood sugar levels. Eating whole grains regularly helps improve insulin sensitivity, allowing the body to better regulate glucose levels.
Controlling blood sugar levels can help lower blood pressure, as insulin resistance and high blood pressure are closely linked. Regularly consuming a diet rich in whole grains can help prevent the development of both diabetes and hypertension.
4. Manage Weight More Effectively
A 2022 review suggests that adding wholegrains to your diet can promote weight loss and help prevent obesity, thanks to their high fibre and resistant starch content.
As resistant starch in whole grains is not digested in the small intestine, it passes into the large intestine where it acts as a prebiotic, feeding beneficial gut bacteria and promoting gut health. This slow digestion process helps stabilise blood sugar levels over time, reducing the risk of insulin spikes and improving overall glucose control.
Such properties make whole grains a valuable dietary choice not only for individuals managing diabetes but also for those aiming to prevent its onset or support long-term metabolic health.
Wholegrain foods help you feel fuller and keep you satiated for longer, reducing the temptation to overeat or snack regularly. Meals or snacks that incorporate wholegrains also stabilise blood sugar levels and boost your energy throughout the day.
Moreover, wholegrain foods provide a wealth of nutrients that support weight loss, including magnesium and riboflavin. Riboflavin is a type of vitamin B that helps the body metabolise carbohydrates and fats, while magnesium contributes to the regulation of blood sugar and blood pressure levels.
Incorporating Wholegrains for a Healthier Diet
From breakfast to dinner, incorporating wholegrains into your diet is an easy and delicious way to boost your health. Here are some practical tips for starting to eat more wholegrains daily.
Make Simple Substitutions
Begin by swapping basic foods for wholegrain alternatives. Choose wholegrain bread, brown rice and oatmeal instead of white bread, white rice and sugary cereals. There is also a variety of wholegrain-based alternatives to conventional meals to indulge in, like Living Forest’s tasty selection of nutty granola which does not contain any added sugar or artificial sweeteners.
Incorporate Wholegrain Ingredients Into Meals
Make it a habit to include at least one wholegrain ingredient or product into your meals each day—whether at breakfast, lunch, or dinner. Doing so not only boosts your nutritional intake, but also introduces new flavours and textures to keep meals interesting. Consider a hearty wholegrain porridge in the morning, or nourishing brown rice to accompany stir-fried vegetables for dinner.
Learn to Understand Labels
Food labels can be misleading. Terms like “multigrain” or “fortified” do not always guarantee that a product contains wholegrains.
Packaging that features images of crops or presents dark-coloured food may also give the impression that a product is wholegrain. However, these visuals are not reliable indicators of wholegrain foods.
According to Harvard Health Publishing, it’s crucial to check the ingredient list to confirm that “wholegrain” is the primary ingredient in the product. Wholegrain ingredients should be listed first or second, ensuring that the product truly offers the nutritional benefits of wholegrains. Always read food labels carefully to make informed choices about what you consume.
At Living Forest, we want to make healthier food options more accessible and delicious. Explore our carefully curated selection of natural, minimally processed whole grain granola and cereals. We offer selected products that feature no added sweeteners and are made with top-quality whole grain ingredients. Taste the difference for yourself here.
