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Whole-Grains: Health Food of the Moment
Have you ever wondered why whole-grains are superior to refined grains? Whole-grains boast high amounts of dietary fibre that aids bowel movement and promotes satiety. The soluble fibre present in whole-grains also helps lower LDL (“bad”) cholesterol levels, which in turn reduces our cardiovascular disease risk. Evidence has also proven that consuming more whole-grains helps lower the risk of developing chronic diseases like type 2 diabetes and certain cancers.
It is recommended that at least half of your carbohydrate intake should be whole-grains (i.e. two to three servings of whole-grain foods daily).
Example of 1 serving of whole-grains
| Food | Quantity |
| Wholemeal Bread | 2 slices |
| Brown Rice | ½ bowl |
| Brown Rice Beehoon/Whole-wheat Spaghetti | ½ bowl |
| Chapati | 2 pieces |
| Uncooked Oats | ⅔ bowl |
Consuming at least two to three servings of whole-grains daily with two servings of fruit and vegetables would not only fulfil your recommended fibre intake (20g/day for women and 26g/day for men) but also power your body with nutrients.
If you struggle with incorporating whole-grains into your diet, consider beginning with wholemeal bread, as they are versatile and convenient. Overwhelmed by the wide array of bread options? Here are some tips to help you become a discerning shopper:
- Choose wholemeal
- Look out for the word “wholemeal” or “whole-grain” on the ingredients list. If the first few ingredients are wholemeal flour, whole-wheat flour or whole-grain, you know it’s the real deal!
- Check for fibre content
- Fibre content is significantly higher in wholemeal/whole-grain bread than in white bread. Compare the ‘Per 100g’ column located in the nutrition information panel to select the wholemeal/whole-grain bread which contains the higher amount of dietary fibre.
- Bread baked with nuts and seeds (e.g. flax seed, sunflower seeds) alongside a blend of whole-grain varieties such as oats, wheat bran, rye, etc., may have higher fibre content.
- Look out for the Healthier Choice Symbol
- Products with the Healthier Choice Symbol (HCS) are generally lower in saturated fat, sodium and sugar; and higher in dietary fibre, calcium and whole-grains compared to similar products in the same category.
- Each HCS carries a tagline highlighting the nutritional criteria that the product is awarded for. For instance, products bearing the HCS with the ‘Higher in Wholegrains’ tagline contain at least 20% more whole-grains than similar products from the same category.
Make the switch to whole-grains today to reap their heart health benefits and become a stronger and healthier you! Check out Sunshine’s Hearty-licious bread range below and pick the wholemeal bread that will meet your daily nutrition needs:
Brought to you by Sunshine Bakeries.
