While Canada’s Food Guide has always recommended eating whole grain products, they now recommend that at least 50% of your daily grain choices be whole grain ... and with good reason. Whole grains are rich in fibre and typically low in fat. They will make you feel full longer, which helps when you are trying to decrease your food and calorie intake to lose weight. Whole grains also contain more nutrients when compared to refined grains. Here’s why…

Whole grains are made up of the entire grain or kernel except the husk (see figure below).

Each of the three edible layers contains a unique combination of nutrients:

Bran: fibre, B vitamins, magnesium, iron, zinc, phytochemicals, and some protein

Endosperm: mostly complex carbohydrate and protein

Germ: B vitamins, unsaturated fats, vitamin E, minerals, and phytochemicals

When a grain is refined, the bran and germ are removed which results in a loss of nutrients.

Even though some refined products (e.g., all purpose wheat flour or some breakfast cereals) are “enriched” with some of the nutrients removed during processing, not all of the original nutrients are restored, and none of the fibre is typically added back. Choose a variety of whole grains and consider trying some that you haven’t yet tasted. Whole grains add a nutty flavour and chewy texture to cereals, salads, rice dishes, baked goods, and more.

Here are a few ways to add more whole grains to your day:

• Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat, brown rice, or quinoa in casseroles or stir-fries.
• Create a whole grain pilaf with a mixture of barley, wild rice, broth, and spices.
• Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin, or other flour-based recipes.
• Prepare a tabouleh salad with bulgur or whole wheat couscous.
• Choose popcorn, a whole grain, as a healthy snack with herbs and spices as an alternative seasoning to butter and salt.
• Choose a cereal that lists “whole grain” or “whole” followed by the name of the grain as one of the first ingredients and provides at least 4 grams of fibre per serving. Look for cereals made with whole grains like kamut, kasha (buckwheat), psyllium or spelt.
• Use brown rice or whole wheat pasta instead of white rice or pasta.
• Look for bread, crackers, or pasta that lists “whole grain” as one of the first ingredients.