Whole Grains: More Than Just Fibre

Whole grains are known for their fibre content, but their benefits extend far beyond that. They support overall health, aid in cancer and chronic disease prevention, and are a key part of a balanced diet. Unlike refined grains, which lose nutrients during processing, whole grains offer a complete package of essential vitamins, minerals, and phytonutrients

A whole grain kernel consists of three nutrient-rich parts:

• Bran: The fibre-rich outer layer, providing B vitamins, iron, zinc, magnesium, antioxidants, and phytochemicals.

• Germ: The core packed with healthy fats, vitamin E, B vitamins, and antioxidants.

• Endosperm: The carbohydrate-rich inner layer, supplying protein and small amounts of B vitamins and minerals.

Many people avoid whole grains like brown rice, whole grain bread, and high-fibre pasta, believing starchy carbohydrates are unhealthy. This can lead to missing out on key nutrients, including specific fibres found in whole grains, which differ from those in fruits and vegetables. Whole grains are particularly high in insoluble fibre, crucial for gut health and normal bowel function. 

Aim to include a fist sized amount of whole grain food with your main meals - or at least 2-3 serves of whole-grain-rich foods a day. 

Jane Freeman, ELIA Lifestyle Medicine Centre Dietitian runs weekly nutrition and cooking classes that share lots of creative food and nutrition tips and tricks. Classes are run in Jacaranda Lodge and are open to Sydney Adventist Hospital staff and patients.

To book, or for more information,please call ELIA Lifestyle Medicine Centre on (02) 9480 6140, email elialmc@sah.org.au