Whole Grains for Whole Health

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Whole grains for weight control

Though at first they may seem too “heavy” to be a diet food, whole grains have been proven to help with weight control. A study conducted by the Harvard School of Public Health in the USA showed that eating 40 grams (equivalent to about 1 cup of oats or 3/4 cup of brown rice) of whole grains a day could significantly reduce middle-age weight gain. It’s thought that the fibre and protein in whole grains helps to regulate blood sugar, increase satiety and delay the return of hunger. The body also uses more calories to break down high-fibre foods.

How to go whole grain

Just because a food sounds or looks "grainy" doesn’t mean it’s made from whole grain. For example, “brown” bread can actually get its color from molasses or food dye. Words like “multigrain” and “stone ground” can also be misleading. “Multigrain” simply means that the food has more than one grain – refined or otherwise, while “stone ground” only refers to the technique used to prepare the food – not the ingredients.

Here are some handy tips for choosing whole grain products:

Read the ingredient list – If the first ingredient listed contains the word “whole” (such as “whole wheat flour” then the product is predominantly whole grain.

Check the fibre content – You can find this on the Nutrition Information panel on the packaging. A true 100 percent whole grain product will have at least two grams of fibre per serving, and often five grams or more.