A Grain of Truth

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Füsun Atalay Copyright © 2006

A survey suggests most people are unaware of the health benefits of whole grains.

A recent BBC News for World Edition report gave me food for thought. Its Whole Grain for Health survey shows that: 70% per cent of those surveyed were not aware of whole grain health benefits,

* 70 % per cent did not know what whole grain is,
* 77% per cent of those surveyed do not check the ingredients in foods,
* 72% per cent said they would eat more whole grain if they knew the health benefits, and only

* 15% per cent eat three servings — the recommended amount — of whole grain a day.

I like to think that Canadians in general are more aware of the link between good health and whole grains than our British counterparts, yet oftentimes we don’t pay enough attention to what we consume and still reach for the habitual white bread, potatoes, instant rice or oats, and overly processed cereals.

Dr. Susan Jebb, head of nutrition and health research at the Medical Research Council Human Nutrition Research centre (HNR) in Cambridge, U.K., says: "The evidence is compelling that a diet rich in whole grain foods has a protective effect against several forms of cancer and heart disease."

Whole grains are believed to be far superior to refined grains because they contain antioxidants, dietary fibre, protein — particularly the amino acid lysine — dietary minerals, and vitamins such as vitamin E, vitamin B6 and niacin, which are lost in the refining process.

The greatest health benefit of whole grains is thought to be that of its dietary fibre, as it has been shown to reduce the incidence of coronary heart disease, diabetes, certain types of cancer, digestive system diseases and obesity.

The most common grains we know and consume daily are rice, wheat and corn. But there’s a world of grains, such as buckwheat, farro, kasha, spelt, rye and quinoa, to be discovered and enjoyed.

A whole grain is the least processed version of any grain. Grain kernels are made up of three parts: bran, germ and the endosperm. Only a grain that retains its bran, germ and endosperm qualifies as whole grain. Common whole-grain products include oatmeal, brown rice, whole-wheat flour, barley and whole-wheat bread.

White bread, white rice and pasta are products of refined grains which retain only the endosperm and consequently don’t supply the body with the full nutrition of the whole grain. The precious bran and the germ are removed during the refining process, thus taking away with them much of the fibre, minerals, vitamins and antioxidants.

Buying and storing

It is not difficult to identify whole-grain products. One way is to check the ingredient list. If "whole wheat," "rolled oats" or "whole corn" is listed as the first ingredient, the food item is a whole-grain product.

Another way is to look in the nutritional facts information on the package and check if the food itm contains a significant amount of dietary fibre. Always read labels to see that whole grains or whole-grain flour is the first ingredient on the list — many products which look healthy may actually be refined. Many breads are often coloured brown with molasses and look like whole grain, but wheat flour is not a whole grain unless it is specified as whole wheat.

Unfortunately whole grains are more expensive than refined grains because the former have their kernel intact and the healthy oils in the germ render them susceptible to going rancid faster, complicating their processing, transport and storage. Therefore, when you buy whole grains, or whole grain flours, purchase small quantities and store them in an air-tight containers in the fridge. Whole grains such as barley, brown rice, oats and quinoa can be kept in a cool, dry place in an airtight container to stay fresh longer.

Once you try breads, soups, casseroles or salads using whole grains, you’ll quickly acquire a taste for the nutty, chewy, wholesome goodness of these grains. Start by substituting whole grains for their refined versions, whether you are buying products at the supermarket or cooking at home. Buy multigrain or whole-wheat breads. Switch to steel-cut oats instead of instant, and to brown rice instead of white.

Copyrighted Material ~ Copyright © 2006 All Rights belong to Füsun Atalay