Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Types of grains, wholegrains and cereals Nutritional content of wholegrain cereals Benefits of wholegrain cereals Protective chemicals in wholegrains When wholegrains are refined Wholegrains help protect against heart disease Wholegrains and type 2 diabetes Wholegrains and weight management Wholegrains, cereals and bowel health Wholegrain cereals and cancer Wholegrain cereals are recommended for health Choosing bread Where to get help.
Types of grains, wholegrains and cereals Grains include wheat, barley, oat, rye, corn, rice, millet and triticale. Nutritional content of wholegrain cereals Wholegrains consist of three major parts, including: bran — the outer layer of the grain which contains fibre, omega-3 fatty acids, vitamins and minerals endosperm — the main part of the grain, which contains mainly starch germ — the smallest part of the grain, which contains vitamin E, folate, thiamine, phosphorus, and magnesium.
Benefits of wholegrain cereals Wholegrain cereals are a rich source of many essential vitamins, minerals and phytochemicals compounds found in plant foods that have been linked to significant health benefits. The typical wholegrain cereal food is: low in saturated fat, but is a source of polyunsaturated fats, including omega-3 linolenic acid cholesterol-free high in soluble and insoluble fibre, and resistant starch an excellent source of carbohydrates a significant source of protein a good source of B group vitamins, including folate a good source of many minerals, such as iron, magnesium, copper, phosphorus and zinc a good source of antioxidants and phytochemicals that can help lower blood cholesterol levels.
Protective chemicals in wholegrains Wholegrain cereals contain many different phytochemicals which have been linked to significant health benefits. These phytochemicals include: lignans — which can lower the risk of coronary heart disease, and slow or turn back cancers in animals phytic acid — which reduces the glycaemic index GI of food.
This may be important for people with diabetes, and helps protect against the development of cancer cells in the colon saponins, phytosterols, squalene, oryzanol and tocotrienols — which have been found to lower blood cholesterol phenolic compounds — which have antioxidant effects.
When wholegrains are refined When grains are refined for example, to produce white flour , the bran and germ layers are generally removed, leaving only the endosperm. Wholegrains help protect against heart disease Eating wholegrain cereal foods especially those with fibre from oats or barley is associated with protective effects against heart disease in adults. Wholegrains and type 2 diabetes Results from the Nurses Health Studies I and II showed that two serves of wholegrain cereal foods each day can reduce the risk of developing type 2 diabetes by 21 per cent.
Wholegrains and weight management People who are overweight or obese tend to have energy-dense diets. Wholegrains, cereals and bowel health High-fibre foods such as wholegrain cereal products increase movement of food through the digestive tract. Wholegrain cereals and cancer Eating one to three serves of wholegrain cereals high in dietary fibre each day is associated with a reduced risk of colorectal cancer in adults. Wholegrain cereals are recommended for health Wholegrain cereals are recommended as part of a healthy diet.
Grainy and seedy breads are more nutritious and have a lower GI than more refined breads. Wholemeal wholegrain bread is made with wholemeal flour plus whole grains. It generally has more fibre and nutrients, and a lower GI than wholemeal, wholegrain or white breads.
Give feedback about this page. Was this page helpful? Yes No. View all healthy eating. Related information. From other websites Australian Dietary Guidelines. Enriching new cereal varieties with additional vitamins and minerals provides a wide-scale opportunity to improve nutrition without needing to change diets drastically.
Scientists are already doing this, and since the s have released more than 60 varieties of maize and wheat with enhanced levels of zinc or vitamin A in developing regions — including south Asia, southern Africa and Latin America. This has allowed families whose diets are heavily dependent on wheat or maize to improve their nutrition. It has reduced the risk of vitamin A deficiency, which causes as many as , children to lose their sight every year.
It has also prevented zinc deficiency, which can impair immune function. Biofortified cereals and other crops have been released in more than 30 countries and are being tested and grown in more than 40 countries.
Beyond fortifying such staple crops through conventional breeding, grain can be further improved through innovations in genomics. For example, mapping the sequence of plant genes allows researchers to modify the nutrient content of wheat in order to improve the quality. This technique can also be applied to other crops including rice, millet and sorghum. Another important strategy is enriching cereal foods through industrial fortification, where essential micronutrients are added to milled flour.
Food manufacturers and millers can also transform the quality of cereals by improving processing and maintaining more of the original nutrient content of grains. At the same time commercial firms and researchers need to find ways to maintain the cooking, eating and storage qualities of cereal-based foods to retain the micronutrients.
Since cereals are available throughout the year, it is often a staple food for many people around the world. Cereals help prevent diseases and maintain an overall healthy lifestyle. Also, cereals supply ample amount of energy to keep you active throughout the day.
When we consume food that is low in nutrients, there is a chance that our body will deplete energy quicker than it should. Cereals are a good source of nutrients. This contributes to the fact that integrating cereals in everyday diet can help you retain your energy levels throughout the day. Children need a lot of nutrients in their day to day life. Considering the activities they like to indulge in, nutrients are important to keep their energy levels intact.
Fiber is essential for the optimum functioning of the body. One of which is preventing heart disease which can be fatal. Consuming enough fiber per meal can reduce the risk of heart blockages and also aid in digestion. Vitamins are essential in maintaining healthy bones. Calcium and vitamin D go hand in hand to ensure the integrity of bones.
Cereals, rich in calcium and vitamin D will help you strengthen the bones. This, in addition, will prevent the premature aging of the bones. The human body requires proteins to build muscles and tissues. They are also important for skin, cartilages, bones, and blood. Different cereals contain different level of protein. When your body lacks proteins, a sure way to bridge that gap is adding breakfast cereals to your diet.
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