The whole truth about whole grains

It sounds like a good thing and it is; but what are the ins-and-outs of whole grains?

Whole grains provide fibre, fight disease and reduced the risk of heart disease.

If you're not filling your plate with whole grains on a daily basis, you may want to consider doing so. Given their wide range of health benefits, whole grains are especially beneficial to people living in the UAE where it is estimated that one in five people has diabetes and obesity rates rank among some of the highest in the world. Not only can whole grains lower the risk of developing type-2 diabetes, they also play a key role in weight management.

Still not convinced you should be stocking up on these little powerhouses? It turns out that diets rich in whole grains can also lower your risk of heart disease, including heart attack and stroke, and decrease your risk of cancer. And though they may be small in size, whole grains pack a powerful punch when it comes to nutrition - they are filled with fibre, B vitamins, magnesium and selenium. They also contain important disease-fighting compounds called phytochemicals.

Whole grains contain all three parts of the kernel, including the bran, the germ and the endosperm, all of which contain valuable nutrients. While all grains start whole, many are refined to have their nutrient-dense germ and bran removed - which means a loss of fibre, protein, vitamins and minerals. Whole grains run the gamut from whole wheat to brown rice, and also include barley, rye, oats, spelt, millet and buckwheat.

Whole grains boast something their refined counterparts don't - fibre. Take rice for example - a 250ml serving of brown rice has four grams of fibre, while the same amount of white rice has less than one gram. Many of the benefits of whole grains are due in part to their high fibre content. Fibre plays a role in everything from keeping hunger at bay, to decreasing cholesterol and keeping blood sugar levels in check.

While it is easy to spot whole-grain products when they are packaged as a single ingredient, such as rolled oats or brown rice - finding the whole truth in packaged products can be a little trickier. When shopping for whole-grain products it is necessary to look past words and images on the front of the package that can be misleading. Do not be fooled by descriptive words like "multi-grain", "stone-ground", "wholesome", "12-grain" and "100 per cent wheat" - since none of them guarantee that a product is whole-grain. Do not gauge products by their colour either - just because a loaf of bread is brown does not mean it is whole-grain. In some instances, molasses and caramel colouring are responsible for the brown colour. The only way to spot whole grains is to read the ingredient list and look for the word "whole", such as whole wheat, whole rye or whole oat. Ideally the grain should appear as the first or second ingredient in a product. Whole-grain ingredients can be cracked, split, flaked, ground or milled - all of which offer up the same health benefits. While whole-grain products can vary in fibre content, choose products that have at least four grams of fibre per serving as often as possible.

Looking to make the switch to whole-grain products? While UAE grocery stores don't seem to have the same variety of whole-grain food as North American or European stores, there are still enough choices. Adding whole grains to your diet does not necessarily mean you have to add new foods. Instead, making some simple substitutions can go a long way toward boosting your whole-grain intake. If you regularly shop for staples such as rice, pasta, bread and flour - make the switch to whole-grain alternatives - all of which are available here in the UAE. In fact, a quick scan of products at my local grocery store in Abu Dhabi revealed that Tilda offers a brown basmati rice that is the same price as its white counterpart. As for pasta, Divella, Barilla and De Cecco all offer whole-grain varieties in the UAE. As for ground flours, Doves Farm Organic offers a wide range of options, including spelt, rye and whole wheat.

Reaping the benefits of whole grains means consuming them on a regular basis. Both the American Dietetic Association and Heath Canada recommend that adults get at least three servings of whole grains everyday. In most cases, a serving counts as 125ml of cooked grain such as brown rice, barley or whole-grain pasta, or one piece of sliced bread.