Are you getting the benefits of grains?

Michelle Broome, General Manager, Grains and Legumes Nutrition Council (GLNC)

Australians are cutting grain foods from their diet without realising the importance of these foods in providing essential nutrients and preventing chronic disease. Grain foods are the leading source of dietary fibre in the Australian diet, contributing 44% of total daily fibre intake, and breakfast cereals and breads are the main sources¹. Grain foods are also the number one source of essential nutrients including folate, thiamine, iron, magnesium and iodine¹. In addition, fibre-rich grain foods deliver protective phytonutrients, thought to protect against disease in the long term².

Given their impressive nutrition credentials it’s not surprising the science consistently shows people who eat more grain foods, mostly whole grain or high fibre, experience a reduced risk of weight gain, heart disease, type 2 diabetes and bowel cancer³.

In fact, compared to other food groups, fibre-rich grain foods offer the greatest protection against a range of diet-related diseases⁴ and cereal fibre offers greater protection against the risk of an early death than other high fibre foods⁵.

Despite their significant nutrition and health benefits, the 2014 Australian Grains & Legumes Consumption Study found the majority of Australians are not meeting their minimum recommended serves of grain foods and intakes have declined in recent years⁶. This is a concern because the people cutting out grain foods are likely to not be getting enough fibre, putting themselves at risk of chronic disease.

The benefits of grains, for day-to-day and long term wellbeing can be realised by enjoying a variety of grain foods three to four times a day, half of which should be whole grain or high fibre choices.

This is as easy as:

• Make time for breakfast: Try whole grain or a high fibre breakfast cereal with milk, or toasted wholemeal bread with an egg.
• Choose whole grain snacks: Try adding muesli or granola to yoghurt, lightly buttered popcorn or whole grain crackers with hummus dip .
• Plan fibre-rich grains for lunch: Choose wholemeal breads with your sandwich or add brown rice, quinoa or barley to salads.
• Get creative with dinner:
  • Add barley to soups, casseroles or risottos.
  • Use brown rice for stir fry.
  • Make salads with different grains such as wholemeal couscous, millet or quinoa.