Wholegrains are known to be a rich source of dietary fibre and nutrients because they contain all the natural goodness of the entire grain. Processed grains such as flour are considered to be wholegrain if the bran, the germ and the endosperm are all present in the same proportion as they are found naturally in the grain.
The Bran - Protective outer layer of the grain that is high in fibre, B Vitamins and minerals.
The Endosperm – Found in the centre of the grain, the endosperm contains mostly carbohydrates, protein and is a good source of B-vitamins. The endosperm is the major component of white bread.
The Germ - The germ is the small section of the grain which contains healthy fats, Vitamin E, Thiamin and other minerals.
Wholegrains contain all the natural goodness of the entire grain
Benefits of Wholegrains
Wholegrains play a beneficial role in helping to maintain heart health.
Wholegrains help to maintain a healthy digestive system and help keep you regular.
A diet high in wholegrains is associated with a lower Body Mass Index (BMI), waist circumference and risk of being overweight.
Go Grains Health & Nutrition (Go Grains) recommends Australian adults aim to eat 48g of wholegrains each day. This Daily Target Intake (DTI) is based on review of scientific research studies and wholegrain recommendations around the world.
Wholegrain versus wholemeal
The grains in wholegrain foods can be whole or cracked (visible) or milled (smooth texture). The most commonly eaten wholegrain foods include wholemeal and mixed grain breads, rolled oats, wholemeal pasta and brown rice.
People often wonder what the difference is between wholegrain foods (like multi-grain bread) and wholemeal foods (like wholemeal bread and rye bread). Both foods contain all the components of the grain. Wholemeal foods simply contain wholegrains that have been milled to a finer texture. In other words, wholemeal foods are also wholegrain.
Daily target for wholegrains
Go Grains Health & Nutrition has researched the scientific literature and established a daily target for wholegrain intake. Go Grains recommends Australian adults, teenagers and older children aim for 48 grams of wholegrains per day
This target intake is considered an achievable, evidence-based recommendation for optimal health.
Go Grains recommends the following wholegrain daily targets for small children:
Children aged 2-3 years: 24 grams of wholegrains per day
Children aged 4-8 years: 32-40 grams of wholegrains per day
Young children need to increase the amount of wholegrains in their diets as they grow. As with teenagers and adults, children should make at least half of their grain-foods ‘wholegrain’.
Aim to make at least half of the grain-foods you eat ‘wholegrain’. The target to aim for is 48 grams of wholegrain each day (with a lower target for small kids).
For further information on the benefits of wholegrains visit www.gograins.com.au
Tip Top Breads
How to increase your Wholegrain intake
Switch to breads and cereals containing wholegrains.