Whole grains are those with intact bran and germ. Eating whole grains means you are getting 100% of the nutrients provided from grain products. Refined grains are processed to remove the nutrient dense germ and bran. Specific nutrients differ by type of grain but generally whole grains are a source of fiber, B vitamins, vitamin E, healthy fats, iron, copper, zinc, magnesium, phytochemicals, and antioxidants. ​​​​​​​​
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Fiber

Fiber is a carbohydrate that cannot be broken down and digested by the body. There are two types of fiber: soluble and insoluble.  Soluble fiber dissolves in water to form gel.  Food sources high in soluble fiber include oat bran, barley, psyllium, nuts, seeds, beans, lentils, fruit, and vegetables. Insoluble fiber does not dissolve in water but will rather absorb water (and other materials) to form stool.  Food sources of insoluble fiber are whole wheat/whole grain products, wheat bran, vegetables. Both types of fiber are valuable. Fiber can increase the feeling of fullness which could reduce overall intake.

Benefits of Whole Grains

Fiber found in whole grain products help with bowel regularity and consistency, slow digestion and release of sugar to the body, traps dietary fats and cholesterol for excretion (rather than absorption). As a result, whole grains can prevent constipation, help regulate blood sugars, reduce cholesterol, and reduce inflammation.

Consumption of whole grains has been associated reduced risk of overweight/obesity, diabetes, cardiovascular disease, cognitive decline, possibly some cancers, and death.

Recommended Intake

The Mediterranean, DASH, and MIND diet patterns all recommend intake of whole grains.

Why older adults are at risk of insufficient intake of whole grains

Older adults are at increased risk of not consuming whole grains because of dentition, reduced appetite, difficulty swallowing, limited income, and dexterity for food preparation.

How to improve intake

Fortunately, whole grains products are readily available. There is a whole grain alternative to many refined grain products. Consider swapping whole grains for refined grains. Try whole wheat bread instead of white bread, brown rice instead of white rice, whole wheat pasta instead of white pasta.

Try a new (to you) whole grain like quinoa, barley, bulgur, amaranth, buckwheat, or farro.

• Quinoa is a gluten free whole grain (that’s actually a seed) that is also a whole protein which means it contains all nine of the essential amino acids. Quinoa is a source of fiber, protein, B vitamins, and iron.
• Barley a whole grain with a mild nutty taste and chewy texture. Barley is a source of both soluble and insoluble fiber, protein, calcium, phosphorus, and B vitamins.
• Bulgur is cracked wheat berries that are partially cooked and dried. Bulgur has a nutty flavour and is a source of fiber, protein, iron, vitamin B6.
• Amaranth is similar to quinoa, a gluten free seed that can be found as seed and flour. It has a grassy smell with strong nutty, herbal, slight peppery taste. It is a source of fiber, protein, iron, calcium, vitamin C, phosphorous, manganese, selenium, and magnesium.
• Buckwheat is gluten-free with toasty-nutty flavour and chewy texture. It can be purchased a groat, flour, or noodles. It is a source of fiber, protein, antioxidants, phosphorous, iron, magnesium, copper, and manganese.
• Farro is a high fiber, high protein grain similar to barley. Once cooked it is soft and chewy with a nutty flavor. It is a source of fiber, protein, iron, and magnesium.

Try using whole grains in a new way. Replace the rice or noddles in a stir fry with a different grain. Try a grain based salad. Or try a new grain in a favorite recipe.

What is your favourite whole grain?