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 Take a look in the cereals and snacks sections in the supermarket and you’ll see many packages emphasising ‘whole grains’. What is so good about grains and especially, ‘whole grains’? Check out these FAQs to get up to speed on how grains can be good for the brain (and body).
1. What are grains?
Foods such as wheat, rice, oats, cornmeal, barley, or products made from these foods are considered grains. There are two types of grains: whole grains and refined grains. When we eat whole grains, our bodies are getting nutrients found in all parts of the grain - the bran, germ and endosperm. However, this is not the case when we eat refined grains, The process gives these foods a finer texture and helps them stay fresh longer but unfortunately, it also removes important nutrients like Vitamin E, B and folic acid, and certain minerals.
2. What are the benefits of grains? Why are they considered good for the brain?
Every organ in the body depends on blood flow, especially the heart and brain. Eating a diet high in whole grains and fruits like avocados can reduce the risk of cardiovascular disease and lower bad cholesterol. As it enhances blood flow, eating whole grains is a great way to get your brain cells all alert and ready for action. Whole grains also contribute dietary fiber and vitamin E, and are more nutritious than refined grains. Whole grains supply more vitamin E, B, and folic acid than refined grains, as well as important minerals such as magnesium, zinc, and iron. For people looking to lose weight, whole grains are also fiber-rich, which makes people feel full faster and for a longer period of time, hence making it easier to control the amount of food they eat. Many refined cereals have nutrients added back to them to make them as nutritious as whole grains, but one thing which is not added back is fibre.
3. How many servings of grains should be included in our diet?
Children and adults should eat at least 3 servings of whole-grain foods each day. One serving can be a slice of bread, half a pita bread pocket or half a standard cup (one standard cup is 250 ml) of cooked pasta, rice or couscous.
4. How do I know if a product contains whole grains?
Be sure to look for the word 'whole' in the ingredients listing.  An accreditation stamp that indicate the words 'whole grain' is also a good indicator of the whole grain content. Be careful with certain labels - "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" do not necessarily mean whole-grain products.Color is also not an indication of a whole grain - that healthy-looking brown loaf of bread may have had colour added to it.
5. How do I include grains in my children’s diet? What if they don’t like whole grains?
Many cereals designed to appeal to kids are made with whole grains nowadays - just make sure you see the 'whole grains' label on the packaging. When making sanwiches, replace one slice of bread with with whole grain bread. You can also substitute half the white flour with whole wheat flour when making pancakes, cookies and cakes. Adding a handful of brown rice or barley in vegetable soups is a good way too - this also makes the soups more 'filling' and can be a complete meal in itself. When making pasta dishes, replace some of the pasta with wholegrain pasta - just check the cooking times as wholegrain pasta make take a little longer to cook compared to regular pasta.
How did you get your children to eat more whole grains? Share your tips at the EduCommunity.
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