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What's to Gain from Eating Wholegrain?

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What's to Gain from Eating Wholegrain?

This week (12-19 June, 2022) is Whole Grain Week, so we’ve put together the key facts on what’s to gain from eating wholegrain.

What are the recommendations for grain foods?

We’re recommended to eat a wide variety of grain foods every day, including mostly wholegrain or high fibre varieties. How much is dependent on factors such as age, sex, and how active we are. You can read more on the recommendations here.

What are grain foods?

These are foods that are made from grains, such as wheat, rice, oats, corn, rye and barley. Grain foods include breads (e.g. wholegrain, white, pita), breakfast cereals (e.g. oats, weet-bix), grains (e.g. rice, quinoa), and other grain products (e.g. pasta, flour).

What makes it wholegrain?

Grains are made up of 3 layers. This includes the bran (outside layer), the endosperm (main part of the grain) and the germ (smallest part). The bran and germ hold most of the fibre, vitamins and minerals (especially the bran), while the endosperm is mostly made up of starch. Wholegrain foods contain all 3 layers of the grain, while non-wholegrain varieties (such as white bread) remove the bran (and sometimes the germ) during processing. Wholemeal foods also contain the whole grain, it has just been crushed down into a finer texture.

What are the benefits of eating wholegrains?

Grain foods are a good source of carbohydrates, protein, fibre and various vitamins and minerals, including B vitamins, vitamin E, zinc and iron.

Eating wholegrains is linked with a reduced risk of chronic diseases including coronary heart disease and diabetes, and can also be helpful in managing weight. There are a few factors that contribute to this, including that wholegrains are low in saturated fat and are a source of unsaturated (healthy) fats, and they have a high fibre content, which helps to keep you fuller for longer and aids in digestion.

Check out our Healthy, Easy Recipes for some recipes using wholegrains. Some of our top picks include:

Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz