Dietary Wholegrains
Cereal grains comprise kernels made up of an outer fibre-rich coating known as the bran, an inner main body known as the endosperm, and a micronutrient-rich inner component known as the germ. Wholegrain means that all three components of the original grain kernel are intact. The process of grain milling and refining removes the bran and germ, resulting in refined flour consisting mainly of the starchy endosperm. Such flour makes for baked produce of softer texture and extended shelf-life but removes a host of important nutrients contained in the bran and germ. Wholegrains are an important component of a healthy diet and evidence demonstrates that their regular consumption can reduce the risk of heart disease, type 2 diabetes, and certain digestive system cancers. Such health benefits are associated with consumption of the entire wholegrain package, which is rich source of fibre, vitamins (vitamin E and B vitamins), minerals (iron, magnesium, zinc, potassium, selenium), essential fatty acids, and a range of bioactive components such as inulin, lignans, phytosterols, phytic acid, and tannins, amongst others. Consumption of these nutrients and compounds together is believed to have an additive and synergistic effect on health.
What foods are good sources of wholegrains?
How much is recommended in the diet?
