Whole grains are grains that contain all three parts of the grain kernel: the bran, germ, and endosperm. Each part packs its own set of nutrients that are great for our health. The bran is the grain’s outer shell and is high in fibre and nutrients like B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. The germ is the core part of the seed and contains some healthy fats, vitamin E, phytochemicals, and antioxidants. The endosperm, the innermost part, mainly contains carbohydrates, protein, and a bit of vitamins and minerals in smaller quantities.

Some popular whole grains you might know are oats, brown rice, quinoa, whole wheat, and whole rye. Since they keep the whole grain intact, they offer more fibre, vitamins, minerals compared to refined grains, which have had the bran and germ removed.

Whole grains are better for you than white, refined grains because they keep the whole grain kernel intact – the bran, germ, and endosperm. This means they’re packed with nutrients like fibre, vitamins, minerals, and other health-promoting compounds. For example, fibre plays a number of important roles in our bodies:

• Fibre-rich diets slow down the digestion of carbohydrates. This leads to lower rises in blood glucose after a meal, which can help to avoid fluctuating energy levels. Since they’re digested more slowly, eating food high in fibre also helps us feel fuller for longer.
• Some fibre can absorb water in our colon, which helps give our stool bulk. This increased bulk allows our stool to move through our colon more quickly, helping to prevent constipation.
• Soluble fibre lowers cholesterol by binding to it inside the small intestine. This prevents cholesterol particles from being absorbed into the body through your bloodstream. High cholesterol is a risk factor for cardiovascular diseases.

Swapping out refined grains for whole grains is linked to a lower risk of chronic diseases. Whole grains improve risk factors for chronic diseases such as total cholesterol, low-density lipoprotein (LDL) cholesterol, haemoglobin A1c (a long-term marker of average blood sugar levels used to measure diabetes control), and inflammatory markers. Studies that compared the health outcomes of people who ate the largest amount of refined grains with those who ate the smallest amount of refined grains found that people who ate the most tended to be at increased risk of coronary heart disease, a type of cardiovascular disease. Additionally, eating large amounts of white rice has been significantly associated with an increased risk of type 2 diabetes.

Yes, whole grains are rich in carbohydrates. But don’t let that scare you! They’re complex carbohydrates, which means they break slowly in your body and give you steady energy. That’s partly thanks to their high fibre content. Unlike simple carbohydrates like sugar and refined flour, whole grains are packed with fibre, vitamins, minerals, and other beneficial compounds that are great for our overall health.

Carbohydrates are a key part of our diet and contribute, alongside proteins, fats, vitamins, and minerals, to our overall health and wellbeing. Carbohydrates give us the energy we need for everything our bodies do, help with digestion by keeping things moving smoothly, and make us feel full and satisfied after eating.

Not all whole grains are gluten-free, so it’s important to know which ones to avoid if you have gluten sensitivity or coeliac disease. Gluten is a protein found in wheat, barley, and rye, so grains like whole wheat, whole grain barley, and whole rye are off the table. But don’t worry – there are plenty of tasty gluten-free whole grains to enjoy, like corn, millet, brown, red, black, and wild rice, sorghum, amaranth, buckwheat, quinoa, teff, and certified gluten-free oats. Just keep in mind that unless you have a gluten-related issue, there’s no solid evidence that going gluten-free is better for you. In fact, some gluten-free products might have more sugar, fat, or salt than their regular counterparts, so they might not always be the healthier choice.

Absolutely! Eating whole grains regularly as part of a healthy diet and lifestyle can really make a difference. There’s a lot of evidence showing that whole grains can help lower the risk of common diseases like cardiovascular diseases, type 2 diabetes, and colorectal cancer. They’re also great for managing your weight. Unfortunately, not getting enough whole grains is a big health issue in Europe, leading to years of ill health and early deaths. In 2019, a diet low in whole grains resulted in nearly 215,000 preventable deaths and over 3.5 million years lost due to ill-health, disability, or early deaths.

Learn more about the benefits of whole grains.

Whole grains are a big win for your diet! They’re packed with nutrients like fibre, vitamins, and minerals. Adding them to your meals can improve digestion, help with weight management, and even lower the risk of several chronic diseases. Plus, they’re a more sustainable choice with a smaller environmental footprint compared to other foods. So, by eating whole grains, you’re not just looking out for your health now but setting yourself up for a healthier future too!

Learn more about the benefits of whole grains.

There isn’t one “best” whole grain for your health – they all bring different nutrients to the table. Each type of whole grain has its own mix of nutrients; for example, one might have more iron while another has more vitamin B3 (niacin). That’s why it’s a great idea to mix things up and enjoy a variety of whole grains. On the other hand, refined grains don’t have as many nutrients, which is why national dietary guidelines suggest swapping them out for whole grains. Whole grains are loaded with fibre, vitamins, and minerals, help lower the risk of chronic diseases, are better for the environment, and make your meals tastier and more interesting.

Discover all the varieties of whole grains.

The recommended daily intake of whole grains can differ depending on where you are. In many European countries, the advice is to swap out refined grains for whole grains, but dietary guidelines don’t specifically recommend an exact amount you should have. Some guidelines, like the Nordic Nutrition Recommendations, get more specific – suggesting at least 90 grams of whole grains per day, measured in dry weight (including whole grains in products). Ideally, these should come from cereals other than rice. To give you an idea, about three slices of whole grain bread would cover that.

Whole grains are the whole package – they’ve got all three parts of the grain kernel: the fibre-packed outer bran, the starchy middle called the endosperm and the nutrient-rich inner germ. That means they’re loaded with fibre, vitamins, minerals, and other good-for-you stuff. Some common whole grains you might know are buckwheat, bulgur, millet, oats, quinoa, brown rice, whole grain barley, whole rye, and whole wheat.

On the other hand, refined grains have gone through milling to remove the bran and germ, which gives them a finer texture and a longer shelf-life. But, this process also strips away a lot of the fibre and nutrients. Think white bread, white rice, and most kinds of pasta – they’re usually refined grains.

Then there’s multigrain, which simply means a product has more than one type of grain. But don’t be fooled – it doesn’t necessarily mean it’s whole grain. To know for sure, it’s always a good idea to check the ingredient list for whole grains.

Whole grains are loaded with all kinds of nutrients essential for good health. They are a rich source of fibre (both soluble, for example, beta-glucan and insoluble, for example, lignin), vitamins and minerals, like B vitamins, iron, and magnesium, trace minerals, and phytochemicals. In fact, whole grains can pack up to 75% more nutrients than refined cereals. 

Discover all the nutrients in whole grains.

• Add fibre-rich foods to your diet gradually and spread them out throughout the day.
• Try not to gulp down air (so maybe slow down a bit while eating).
• Keep active and drink plenty of water.

Totally! Whole grains can be beneficial for weight loss, managing and preventing type 2 diabetes, and lowering cholesterol. Here’s how:

• Weight loss: whole grains are usually low in fat but high in fibre and starchy carbohydrates. Some also have a low glycaemic index, which means they provide a slow release of carbohydrates into the blood. This, together with their fibre content, helps keep you feeling full for longer and can help control your appetite. Some studies suggest that eating whole grains might even lead to a slight reduction in body weight in obese/overweight people compared to non-whole grain diets.
• Type 2 diabetes: research shows that eating 2 or 3 servings of whole grains a day (about 30-40 grams) can significantly lower your risk of developing type 2 diabetes – by as much as 20-32%. This may be due to the insoluble fibre they contain which delays how fast food moves from the stomach to the small intestine and decreases the time it takes for glucose to be absorbed in your cells. Both these factors have a positive effect on glucose and insulin responses.
• Lowering cholesterol: eating more whole grains can reduce serum cholesterol and low-density lipoprotein (LDL) cholesterol, two risk factors for cardiovascular diseases. The soluble fibre in these grains binds to cholesterol in our intestines, stopping it from being absorbed into the bloodstream.