6 Whole-Grains and Seeds to Liven Your Daily Meals

You may be familiar with whole-grains such as oats and whole wheat, but lately, lesser-known whole-grains such as rye, wheatberries and sprouted grains are slowly gaining popularity and for good reasons! Like regular whole-grains that help with weight management and the risk reduction of chronic diseases such as cardiovascular disease (CVD), they are rich in fibre, B vitamins, antioxidants and minerals. Plus, these nuts and seeds also contain healthy fats and protein, adding texture to every bite while maintaining good heart health.

Let’s dive into the world of whole-grains and seeds and explore what they are all about.

Rolled oats

Chewy and nutty, oats tout heart health benefits. They contain beta-glucan, a soluble fibre that helps lower LDL (“bad”) cholesterol levels and reduces CVD risk. They are also healthier alternatives to flour when ground into oat flour.

Sprouted grains

Sprouted grains are whole-grain seeds that have just begun to grow. Enzymes are activated during germination, improving the digestibility and bioavailability of minerals such as iron, manganese, and calcium. Sprouted grains are nutty and aromatic too.

Wheatberries

Don’t be fooled by its name. Wheatberries are a whole-grain too. They are rich in fibre, protein, iron, vitamin E and magnesium. They carry a delightfully nutty, hearty chew and can be ground into wheat flour or topped as a crunch to dishes.

Flaxseeds

These tiny yet mighty seeds are packed with protein and fibre and contain plant-based omega-3 fatty acids essential for heart health. With its mild yet nutty, crunchy consistency, flaxseeds are versatile and can enhance the taste and texture of almost any dish.

Rye

Known for its dense and earthy taste, rye is an excellent source of vitamins and minerals, such as magnesium, phosphorous, potassium and antioxidants. Rye is particularly rich in soluble fibre that keeps you satiated for longer periods, maintains blood glucose levels and lowers cholesterol levels.

Sunflower seeds

These seeds are powered with vitamin E, zinc, selenium and heart-healthy fats. These nutrients protect cells from free radical damage, boosting immunity and reducing the risk of chronic diseases. Its tender texture and mild and nutty flavour come alive when roasted. Raw or roasted, they are delightful additions to baked goods, salads and trail mixes.

Enticed by what whole-grains have to offer? These “exotic-sounding” grains are now readily available in your everyday bakes.

For starters: Ease into the world of whole-grains with soft and extra fine whole-grain bread. They are typically fluffy and pleasingly textured.

For the grain explorers: Ready for more bite? Check out the chart below and satisfy your cravings with SUNSHINE BAKERIES’s Hearty-licious wholemeal bread baked with wheatberries, rolled oats, rye and flax seeds. Check out their bread range below and pick the wholemeal bread that will meet your daily nutrition needs:

Brought to you by Sunshine Bakeries.