Health Benefits of Whole Grains

By Simone Austin, Advanced Sports Dietitian and Healthylife Chief Health Officer

Introduction:

We’ve all heard the adage, “breakfast is the most important meal of the day,” but what’s the true power of whole grains that often help us kick start our day?

Whole grains offer a wealth of health benefits that often go unnoticed, overshadowed by low carb trends and fad diets. From ancient civilisations to modern kitchens, whole grains have been a dietary cornerstone for centuries. Let’s take a look at how whole grains benefit health (and potentially your budget, too!).

What are whole grains?

Grains are the edible seeds of plants. A whole grain contains the endosperm (starchy middle), bran (outer layer) and germ (embryo). A refined grain has only the endosperm (starchy middle), and the bran and germ are removed. For health benefits, whole grains offer a whole lot more, as the bran and germ offer a load of nutrients. The bran’s outer coating is rich in fibre, and the inner germ contains vitamins, minerals, lignans, and phytochemicals, all beneficial for our health.

Some grains you would be familiar with include wheat, rice, oats, barley, corn, and rye. Others such as millet, sorghum and teff might be less familiar. Teff is a very fine grain often used in Ethiopian cuisine to make bread. Other pseudo-cereal you may have eaten include quinoa and buckwheat.

The 5 nutrition benefits of wholegrains

There’s no question whole grains are good for you. These nutritional powerhouses are packed with essential nutrients with properties that may help reduce the risk of chronic diseases:

Fibre: Whole grains are rich in dietary fibre, both soluble and insoluble, promoting digestive health, regulating blood sugar levels, and helping to reduce cholesterol levels.
Carbohydrates: Grains provide a major source of carbohydrates, the body’s primary fuel source for energy.
Vitamins and Minerals: They offer an array of B vitamins (thiamin, riboflavin, niacin, and folate), essential for energy production, cell function, and nervous system health. Minerals like iron, magnesium, and zinc contribute to oxygen transport, bone health, and immune function.
Protein: Grains contribute a moderate amount of protein to the diet.
Phytochemicals: The bioactive compounds found in whole grains offer antioxidant and anti-inflammatory benefits.

A diet rich in whole grains has been linked to numerous health benefits:

Reduced risk of chronic diseases: Studies have shown that eating whole grains regularly is associated with a lower risk of heart disease, stroke, type 2 diabetes, and certain types of cancer.
Improved digestive health: The high fibre content of whole grains supports gut health, reduces the risk of constipation, and promotes a healthy gut microbiome.
Weight management: Whole grains contribute to satiety, helping control appetite and promoting healthy weight management.

Budget benefits of whole grains

Looking to stretch your shopping dollar further? Look no further than whole grains. The Healthylife Living Healthy Report 2024 shows that the Australian Dietary Guidelines food group of Grains is the cheapest on average per serve, at only 31 cents per serve. This is cheaper than discretionary (less healthy foods) foods that cost 78 cents per serve by 60%.

With the Australian Dietary Guidelines recommending we eat around 4-6 serves of grains per day, and the Living Healthy Report showing that the average Aussie purchases just under 4 serves of grains per day, we have room to eat more.

Here are some ways to use whole grains and make your food dollar go further:

Use whole grains as bases for salads such as whole grain pasta, barely or brown rice
Add rolled oats when making hamburgers or meatballs to add fibre and make your meat go further
Enjoy whole grain toast or cereal for hungry kids after school or before or after exercise
Snack on home-made popcorn
Add frozen vegetables and scrambled egg to brown rice for a quick meal

How to add more grains into your diet

Adding more whole grains to your diet can be quick and easy:

Breakfast: Opt for porridge or rolled oats with yoghurt, fruit and nuts added, a whole grain cereal, or whole grain toast instead topped with avocado, baked beans or fresh tomato.
Lunch and Dinner: Choose brown rice or quinoa over white rice, and whole grain bread or wraps with a mix of fillings. If brown rice takes too long to cook, try microwave brown rice pouches or cook extra and freeze for quick reheating.
Snacks: Enjoy popcorn (with just a touch of salt), whole grain crackers, or whole grain toast.
Baking: Choose wholemeal flour in baking, even if only swapping half of the white flour out. Add rolled oats to cookies.
Try a mix of different grains throughout the week: The variety of plant foods can be good for the gut microbiome.

Summary:

Grains, especially whole grains, are an important and delicious part of a balanced and healthy diet. Their rich nutrient profile and associated health benefits make them a valuable addition to your daily meals.

References

Makarem, B., & Samad, A. (2022). The role of whole grains in improving gut microbiota and immune system. Current Research in Food Science, 5, 106–113. https://doi.org/10.1016/j.crfs.2021.12.002
grain. (n.d.). In Cambridge Dictionary. Retrieved August 27, 2024, from https://dictionary.cambridge.org/dictionary/english/grain
Korem, T., Zeevi, D., Suez, J., Weinberger, A., Avnit-Sagi, T., Lotan-Pompan, M., … Elinav, E. (2017). Growth dynamics of gut microbiota in health and disease inferred from single metagenomic samples. Science (New York, N.Y.), 356(6339), 859–866. https://doi.org/10.1126/science.aan4812
GLNC. (n.d.-a). Enjoy whole grains for good gut health and so much more. Retrieved August 27, 2024, from https://www.glnc.org.au/resource/enjoy-whole-grains-for-good-gut-health-and-so-much-more/
GLNC. (n.d.-b). Teff. Retrieved August 27, 2024, from https://www.glnc.org.au/resource/teff/#:~:text=Teff%20is%20a%20hardy%20crop,found%20as%20a%20whole%20grain
Jonnalagadda, S. S., Harnack, L., Liu, R. H., McKeown, N., Seal, C., Liu, S., & Fahey, G. C., Jr. (2015). Putting the whole grain puzzle together: health benefits associated with whole grains–summary of American Society for Nutrition 2013 Satellite Symposium. The Journal of Nutrition, 145(3), 409–412. https://doi.org/10.3945/jn.114.200802
Korem, T., Zeevi, D., Suez, J., Weinberger, A., Avnit-Sagi, T., Lotan-Pompan, M., … Elinav, E. (2017). Growth dynamics of gut microbiota in health and disease inferred from single metagenomic samples. Science (New York, N.Y.), 356(6339), 859–866. https://doi.org/10.1126/science.aan4812
Costabile, A., Klinder, A., Fava, F., Napolitano, A., Fogliano, V., Leonard, C., Gibson, G. R., & Tuohy, K. M. (2014). Whole-grain wheat breakfast cereal has a prebiotic effect on the human gut microbiota: a double-blind, placebo-controlled, crossover study. British Journal of Nutrition, 112(3), 354–366. https://doi.org/10.1017/S000711451400150X