Getting good grains: the whole truth

Brown rice, rolled oats, multigrain bread and wholemeal pasta scattered on a flat surface

Grains are the seeds of grasses that have been cultivated for food. They’re an important part of our diet and an easy way to get many of the vital nutrients we need, as well as helping to fill us up for long periods. In particular, grains are an important source of carbohydrates, which give us energy for our muscles to move and provide glucose for our brain to function. However, when it comes to grains, not all are created equal and it’s important we eat enough of the right grains to stay in good health.

Getting good grains

Adults should aim to have 4-6 serves of grains each day. The recommended daily serve for children varies based on age and sex, ranging from 4-7 serves per day¹. A serve of grains looks like¹:

1 slice of bread (40g)
½ medium bread roll or flat bread (40g)
1 crumpet (60g) or small English muffin (35g)
½ cup cooked rice, quinoa, noodles, barley, buckwheat polenta, or pasta (75-120g)
½ cup of cooked porridge (120g)
2/3 cup of wheat cereal flakes
¼ cup of muesli (30g)

Chicken salad sandwich on wholegrain bread

Whole vs refined grains

When you hear people mention ‘whole’ grains, it simply means grains that have not been milled and are either present in their whole form or were ground into flour while retaining all parts of the seed (bran, germ, and endosperm)².

Wholegrains are in their more natural form, and have the bran, germ and endosperm still in tact. The bran contains most of the seed's fibre and both the bran and germ have vitamins and nutrients.

Refined grains, on the other hand, have been milled to acquire a finer texture but lose most of their fibre, iron, and B vitamins in the process. In short, while they still retain carbohydrates, magnesium and selenium – 2 minerals vital in our diets – milled grains lose many nutrients important for optimal health³.

Refined grains have been milled to remove the bran and germ. They have a finer texture, but are lower in vitamins and fibre.

Examples of wholegrains include rolled oats, brown rice or pasta, wholemeal bread and popcorn. Refined grain products are anything made using white flour (such as white bread and rolls), white rice, pasta, or plain crackers³.

Nowadays, a lot of refined grains are ‘enriched’ or ‘fortified’, meaning some of the nutrients lost during milling have been replaced. While never as good as eating wholegrains, enriched refined grains do provide key nutrients needed for body functions.

Why are wholegrains important?

Wholegrains provide much needed B vitamins, which play a vital role in helping to release energy from foods. They are also a great source of fibre (including soluble and insoluble fibre, and resistant starch)². Fibre aids digestion and bowel function, and research shows it also reduces the risk of some diseases including coronary heart disease, diabetes, colon and bowel cancer^2,3,4. It also helps give us a feeling of fullness, aiding healthy weight maintenance over a long period⁵. The iron found in wholegrains is critical in oxygenating blood, while magnesium plays an important role in building healthy bones and releasing energy from muscles^2,3.

Bowl of brown rice with diced zucchini scattered on top

Making the switch to wholegrains

Switching from refined grains to wholegrains is a smart food swap you can make to increase your nutritional intake. This might look like opting for wholemeal or high fibre pasta, brown rice, or wholemeal, multi-grain or high fibre bread.

Another way is to start your day with a bowl of high fibre cereal such as rollled oats, wheat bran, wholewheat biscuits, muesli, or bran flakes. If cereal is not your thing you could try using wholemeal or multigrain bread for your usual breakfast toast. Not only will this ensure you stay full for a long period of time, and give you energy to get moving, but it also gives you heaps of vitamins and minerals and keeps your digestive system in check.

Check out our recipes for some wholegrain breakfast ideas.

Experiment with some new grains

With a variety of different wholegrains widely available in grocery stores today, including bulgur, quinoa, barley, buckwheat, and wild rices, there’s plenty of choices for you to experiment with. Adding wholegrains to dinner and lunch recipes is a great way to bulk out a meal and reduce costs, whilst adding valuable fibre to your meal. So, next time you make a soup or stew, add brown rice or barley to make it an even heartier meal.

For more inspiration, download this free recipe e-book from the Grains and Legume Nutrition Council.