What Are Whole Grains? Benefits and Recipes to Enhance Your Health

If you've found yourself asking, 'What are whole grains?' while perusing the back of a cereal box, this article is here to help. Whole grains have become the backbone of almost all diets across cultures, but are they just filler, or do their health claims stack up to the research? Understanding what whole grains are, learning about their benefits and discovering how to incorporate them into your diet can profoundly affect your health and well-being. Read on to learn all about whole grains.
Written by Elise Goldsworthy
Bachelor of Health Science (NUTRITIONAL MEDICINE)
October 23, 2024

What Are Whole Grains?

Whole grains are defined as an intact or 'whole' grain seed in which the entire kernel (bran, endosperm and germ) has been retained. This contrasts refined grains with the bran and germ parts removed, leaving only the endosperm remaining. The key components of whole grains (bran and germ) are rich in minerals, vitamins, polyphenols and insoluble fibre. These nutrients account for many health benefits associated with whole grain consumption.

Types and Species of Whole Grains

Common Cereal Grains

  • Wheat (whole wheat, bulgur, farro)
  • Barley (hulled or unhulled)
  • Spelt
  • Rice (brown, black, wild)
  • Oats (rolled, steel-cut)
  • Millet
  • Rye
  • Teff
  • Triticale
  • Sorghum

Pseudocereals

  • Quinoa
  • Buckwheat
  • Amaranth

The Health Benefits of Whole Grains

Now you understand what whole grains are, we can dive into their many health benefits. The consumption of whole grains has been linked to a reduced incidence of chronic diseases, such as obesity, heart disease, type 2 diabetes and digestive health. Let’s look at these benefits in more detail.

Promotes a Healthy Weight and Strong Heart

The primary feature of all whole grains is that they are rich in dietary insoluble fibre. Fibre found in whole grains supports healthy weight parameters by regulating appetite hormones and improving satiety levels, which means you feel fuller for longer. Fibre also promotes cardiovascular health by reducing cholesterol levels.

Balances Blood Glucose

Consistent consumption of whole grains has been linked to a reduced risk of type 2 diabetes across various populations. The insoluble fibre in whole grains is readily fermented by microflora in the intestines, which has many metabolic benefits. The byproducts of fermentation in the gut are short-chain fatty acids, which have demonstrated anti-diabetic effects by improving insulin sensitivity. The fibre content also slows dietary glucose absorption, promoting better glucose regulation throughout the day.

Some whole grains like sorghum demonstrate broad protective metabolic effects, including blood glucose regulation, reduced oxidative stress and augmented immune function. Rye bread also has metabolic superpowers, with research showing it can reduce postprandial insulin responses without impacting glucose.

Supports Digestion and Detoxification

As mentioned, the abundance of insoluble dietary fibre found in whole grains aids proper digestion by promoting fullness, enhancing gastric emptying and contributing to stool bulking, which helps bowel regularity. Insoluble fibre has chelating properties, which means it can bind to and eliminate carcinogens, mutagens and toxins, preventing reabsorption into the bloodstream. The short-chain fatty acid production from bacterial fermentation also has anti-inflammatory effects on the gut and the liver.

Nutrient Profile of Whole Grains

The nutritional value of whole grains makes them a powerhouse of health benefits. Here are some of the vitamins, minerals and plant compounds typically found in whole grains that support overall health and wellbeing:

Incorporating Whole Grains into Your Diet

Whole grains are all around and, therefore, super easy to incorporate into your diet. A simple starting point is to substitute them with their refined grain counterparts. Trading white rice for brown rice in curries or baking with spelt or whole wheat flour instead of white flour are easy swap-outs that pack a nutritional punch.

Get Your Daily Whole Grains for Better Health

Integrating whole grains into your diet is a simple yet effective way to enhance your overall health and well-being. The diversity of whole grains like brown rice, oats, quinoa, spelt, barley and whole wheat delivers a nutritional boost of essential vitamins, minerals and antioxidants. Whether it's a simple bowl of porridge topped with fruit and nuts or a fresh and crunchy salad with protein-rich quinoa, making the most of whole grains is easy, delicious and great for your health.

Easy and Delicious Whole Grain Recipes

Here are a few simple and delicious recipes to help you incorporate more whole grains into your diet:

Recipes

Chopped rye bread on a wooden board.

Classic German Rye Bread

It's hearty, deep and super healthy! This German-style rye bread will satisfy you and maintain your blood sugar throughout your day. For more delicious bread recipes, check out these healthy breads for tasty inspiration!

Ingredients

  • 2 cups rye flour
  • 2 cups all-purpose flour
  • 1 tablespoon caraway seeds
  • 1 tablespoon salt
  • 1 tablespoon sugar
  • 1 tablespoon instant yeast
  • 1 1/2 cups warm water
  • 1/4 cup molasses
  • 2 tablespoons vegetable oil
  • 1 tablespoon vinegar
  • Optional toppings: oats, sunflower seeds, sesame seeds

Method

  1. In a large mixing bowl, combine rye flour, all-purpose flour, caraway seeds, salt, sugar, and instant yeast. Mix well to distribute the dry ingredients evenly.
  2. In a separate bowl, mix warm water, molasses, vegetable oil and vinegar. Stir until completely blended.
  3. Gradually add the wet ingredients to the dry ingredients, stirring continuously until the mixture forms a sticky dough.
  4. Transfer the dough onto a floured surface and knead for about 10 minutes or until the dough becomes smooth and elastic. Add more all-purpose flour if necessary to prevent sticking.
  5. Place the dough in a greased bowl, cover it with a damp cloth, and let it rise in a warm place for about 1 to 2 hours or until it doubles in size.
  6. Punch down the dough to release any air bubbles. Shape the dough into a loaf and place it in a greased loaf pan. Cover and let it rise again for about 45 minutes. (Remember the double proof!).
  7. Preheat the oven to 190°C. Sprinkle the loaf with oats, sunflower seeds, or sesame seeds for a decorative crust.
  8. Bake the loaf for 35 to 40 minutes or until the top is golden brown and the bread sounds hollow when tapped on the bottom.
  9. Remove the bread from the oven and let it cool in the pan for about 10 minutes. Transfer to a wire rack to cool completely before slicing and serving. Enjoy with butter or your favourite spreads.

Whole grain recipe of spelt and apple muffins.

Spelt And Apple Muffins

Subtly sweet apples and nutty spelt flour combine in this moreish muffin recipe. Perfect for breakfast or as a snack on the go, these muffins are a great way to kickstart your day with whole grains.

Ingredients

  • 1 1/2 cups spelt flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon sea salt
  • 2 large eggs
  • 1/2 cup brown sugar
  • 1/4 cup applesauce
  • 1/4 cup olive oil or melted coconut oil
  • 1 teaspoon vanilla extract
  • 1 cup grated apple (approximately 1 large apple)
  • 1/2 cup walnuts, chopped (optional)

Method

  1. Preheat your oven to 175°C and line a muffin tin with paper liners or lightly grease the tin.
  2. In a large mixing bowl, combine the spelt flour, baking soda, baking powder, cinnamon, and sea salt. Mix well to ensure even distribution.
  3. Whisk together the eggs and brown sugar in a separate bowl until smooth. Add the applesauce, olive oil, and vanilla extract, mixing until well combined.
  4. Pour the wet ingredients into the bowl with the dry ingredients. Mix gently until just combined. Fold in the grated apple and walnuts, if using.
  5. Divide the batter evenly among the prepared muffin cups, filling each about 3/4 full.
  6. Bake in the preheated oven for 18-20 minutes or until a toothpick inserted into the centre of a muffin comes out clean.
  7. Allow the muffins to cool in the tin for about 5 minutes before transferring them to a wire rack to cool completely.

oats with whole grains and apricots.

Steel-Cut Oats With Fig and Apricot

There's nothing quite as nourishing as traditional porridge for breakfast! Steel-cut oats give a chewy texture, while figs and apricots add natural sweetness. Plus, steel-cut oats are packed with fibre and protein, making for a filling and satisfying meal to start your day.

Ingredients

Method

  1. Bring the water or milk to a boil over medium-high heat in a large saucepan. Add the sea salt to the boiling liquid.
  2. Stir in the steel-cut oats. Reduce the heat to low and simmer gently, stirring occasionally to prevent sticking.
  3. Cook the oats for about 20-30 minutes or until they reach your desired level of creaminess and tenderness.
  4. About 5 minutes before the oats are done, stir in the dried fruits, vanilla extract, and cinnamon. Allow the flavours to meld and the fruits to soften.
  5. Spoon the porridge into bowls and top with your choice of nuts, seeds, honey, or fresh berries for added deliciousness. Serve and enjoy.

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Article References

Călinoiu, L. F., & Vodnar, D. C. (2018). Whole Grains and Phenolic Acids: A Review on Bioactivity, Functionality, Health Benefits and Bioavailability. Nutrients, 10(11), 1615. https://doi.org/10.3390/nu10111615

Della Pepa, G., Vetrani, C., Vitale, M., & Riccardi, G. (2018). Wholegrain Intake and Risk of Type 2 Diabetes: Evidence from Epidemiological and Intervention Studies. Nutrients, 10(9), 1288. https://doi.org/10.3390/nu10091288

Gill, S. K., Rossi, M., Bajka, B., & Whelan, K. (2021). Dietary fibre in gastrointestinal health and disease. Nature reviews. Gastroenterology & hepatology, 18(2), 101–116. https://doi.org/10.1038/s41575-020-00375-4

Grains & Legumes Nutrition Council. (n.d.). About whole grains. https://www.glnc.org.au/resource/wholegrains/, viewed 15 October 2024

Harvard School of Public Health. (n.d.). Whole grains. The Nutrition Source. Retrieved [21 October 2024], from https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/

Oregon State University, Linus Pauling Institute Micronutrient Information Center, 2024, Whole-grains, Food and Beverages, https://lpi.oregonstate.edu/mic/food-beverages/whole-grains, viewed 21 October 2024

Oregon State University, Linus Pauling Institute Micronutrient Information Center, 2024, Whole-grains, Food and Beverages, https://lpi.oregonstate.edu/mic/food-beverages/whole-grains#increasing-intake, viewed 21 October 2024

Stefoska-Needham A. (2024). Sorghum and health: An overview of potential protective health effects. Journal of food science, 10.1111/1750-3841.16978. Advance online publication. https://doi.org/10.1111/1750-3841.16978

Soliman G. A. (2019). Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients, 11(5), 1155. https://doi.org/10.3390/nu11051155

Wikipedia Contributors. (2024, October 21). Whole grain. Wikipedia. https://en.wikipedia.org/wiki/Selenium, viewed 21 October 2024