What exactly is a Whole Grain?
Whole Grains are sometimes called the "seed of life" because they are seeds that supply all the first nourishment for the plant. A Whole Grain comprises 3 parts: the Bran, Endosperm and Germ.
Bran: the coarse, outer layer of the kernel includes concentrated amounts of several nutrients:
- Fibre
- B vitamins
- Minerals
- Protein
- Phytonutrients (naturally occurring plant substances that have health benefits)
Endosperm: the middle layer (and the largest section) serves as the main energy storehouse for the plant. It contains:
- Carbohydrates
- Protein
- Small amounts of B vitamins
Germ: Although it's the smallest part of a grain, the germ is packed with nutrients. The germ sprouts into a new plant, so it holds rich supplies of key nutrients:
- Minerals
- B vitamins
- Vitamin E
- Phytonutrients (naturally occurring plant substances that have health benefits)
Why is it important that the grain is WHOLE?
You get more health benefits from the WHOLE grain.
Before they are milled or refined, all grains are whole. Some grains are milled, or refined, to remove the bran and germ portions, leaving only the endosperm. This removes most of the health benefits of the bran and germ portions. By contrast, whole grain foods contain all three layers of the grain.
The nutrients and other substances in plant foods work together in powerful ways. In other words, it is more than the individual nutrients and phytonutrients found in whole grains that leads to health benefits. The benefits stem from the way all these elements interact with each other in the "whole food."
Why should I eat Whole Grains?
Energy: Whole grains provide carbohydrates, which are the main source of energy for your body. In fact, your brain, heart and nervous system need a constant supply of carbohydrates. You use energy from carbohydrates to breathe, to think, to move; carbohydrates fuel your daily life.
Good nutrition
Whole grains provide:
- B vitamins (like niacin, vitamin B6, pantothenic acid), which help your body use the energy in food1
- Iron - a factor in red blood cell formation1
- Zinc - for growth and healing1
- Fibre - to help promote regularity1
- And other important vitamins, minerals and phytonutrients (naturally1 occurring plant substances that may have health benefits)
1Canadian Food Inspection Agency, Guide to Food Labelling and Advertising, Last Revised October 2002, section 7.5.2; consulted online, on July 20, 2006.
Why should I eat whole grain oats?
Whole grains in general have nutritional advantages. Whole grain oats in particular supply soluble fibre. Eating foods that provide soluble fibre, as part of a healthy diet, appears to help keep blood cholesterol levels in check.1,2
1Johnston L, Reiss Reynolds H, Patz M, et al. Cholesterol-lowering benefits of a whole grain oat ready-to-eat cereal. Nutri Clin Care, 1998; 1:6-12.
2Jenkins DJA, Kendall CWC, Vuskan V, et al. Soluble fibre intake at a dose approved by the US Food and Drug Administration for a claim of health benefits: serum lipid risk factors for cardiovascular disease assessed in a randomized controlled crossover trial. Am J Clin Nutr. 2002 May;75(5):834-9.
3Karmally W, Montez MG, Palmas W, et.al. Cholesterol-lowering benefits of oat-containing cereal in Hispanic Americans. J Am Diet Assoc. 2005 Jun;105(6):967-70.
4Van Horn L, Liu K, Gerber J, et.al. Oats and soy in lipid-lowering diets for women with hypercholesterolemia: is there synergy? J Am Diet Assoc. 2001 Nov;101(11):1319-25.
5Saltzman E, Das SK, Lichtenstein AH, et.al. An oat-containing hypocaloric diet reduces systolic blood pressure and improves lipid profile beyond effects of weight loss in men and women. J Nutr. 2001 May;131(5):1465-70.
Where can I find Whole Grain Foods?
It's easy to get the three recommended servings of whole grain foods each day if you know where to look. Wheat, corn, oats and rice are the most common varieties of grain eaten in Canada. An assortment of foods such as breakfast cereals, breads, waffles, pancakes, crackers and pastas can be delicious sources of whole grains. The phrase "whole grain" tells you that you are getting the entire grain.
How can I make sure I’m getting Whole Grains?
To find foods that have Whole Grains, you need to be "label savvy."
1. Pick the foods that list "Whole Grain" as a key ingredient, such as:
- Whole grain oats
- Whole grain wheat or whole wheat
- Whole grain rye
- Whole grain corn
2. Check a food's fibre content on the Nutrition Facts panel. Pick a food that contains two or more grams of "Fibre."
For More Information
There are some excellent heart health resources available on the web – follow a few of these links to learn more:
Heart and Stroke Foundation – http://www.heartandstroke.ca
Canadian Health Network – http://www.canadian-health-network.ca
Health Canada – http://www.hc-sc.gc.ca/dc-ma/heart-coeur/index_e.html
Dietitians of Canada – http://www.dietitians.ca
