Wholegrain hacks for a healthier diet

Wholegrains are nutrient powerhouses packed with fibre, vitamins and minerals which makes them a great choice to include each day. Before we dive into some simple hacks to boost your wholegrain intake, let’s first go through what wholegrains are and how much you should be eating.

What is a wholegrain?

A ‘wholegrain’ is a grain that still has all of its natural parts intact.  It consists of three key parts, each offering unique health benefits:

• Bran (the outer layer) – rich in fibre, B vitamins and minerals such as zinc and iron, and omega-3 fatty acids. The fibre supports digestion, helps keep you feeling full for longer and plays a key role in protecting against bowel cancer.
• Endosperm (the middle layer) – made up of mostly carbohydrate and protein. Carbohydrates are the body’s preferred source of energy.
• Germ (the inner core) – contains B and E vitamins, healthy fats and protein.

Wholegrains come in many forms including wholemeal and wholegrain breads, oats, wholemeal pasta, brown rice, barley, corn, popcorn, cracked wheat (burghul), rye, buckwheat, millet, sorghum and quinoa.

Whereas ‘refined’ grains are grains that have had one or more of their natural parts removed during processing. This also strips away many nutrients including fibre, vitamins, minerals and phytochemicals. Examples include white bread, white rice, regular pasta, tortillas made with white flour or cornmeal.

How much should I eat?

The Australian Dietary Guidelines recommend that adults should eat around 4-6 serves of different grain (cereal) foods each day, and children should have between 4-7 serves. Most of these should be wholegrain and high-fibre varieties.

Wholegrains are rich in nutrients that play an important role in digestive health. They help you feel fuller for longer, which can discourage overeating and lower your risk of developing chronic diseases such as type 2 diabetes, heart disease and cancer.  Now, let’s dive into some simple hacks to help boost your wholegrain intake.

1. Savvy swaps

Making simple swaps from everyday foods to wholegrain versions can boost your intake of fibre, vitamins and minerals. Check out these suggestions:

• White bread and wraps ➡ Wholemeal, wholegrain or rye varieties. Wholemeal bread has 1.5x more fibre than white varieties.
• Sugar-sweetened breakfast cereals ➡ Wholegrain cereals such as wheat biscuits, muesli, or overnight oats.
• White rice ➡ Brown, red or wild rice.  Surprising fact: white rice loses most of its B and E vitamins, iron and fibre during processing.
• Regular pasta ➡ Wholemeal pasta. Wholemeal pasta works well in recipes such as lasagne or a vegetable pasta bake.

Top tip: if you’re not ready to switch fully to brown rice or wholemeal pasta, start by mixing half white and half brown/wholemeal. This way you can get used to the flavour gradually.

2. Creative cooking and additions

Get creative and add wholegrains to dishes.

• Add wholemeal breadcrumbs or oats to meatballs, burgers or meatloaf. This not only boosts the wholegrain and fibre content, but also stretches the meat further. Plus, it’s a great way to ‘hide’ wholegrains in your meals.
• Try adding cooked grains like barley, brown rice or bulgur wheat to soups or salads. Check out these recipes for inspiration: caprese quinoa salad, tabouli and chicken and veg noodle soup.
• Use wholemeal flour instead of white flour. Give these recipes a try:
  • Banana pikelets – delicious for breakfast or a snack.
  • Apple and date muffins – perfect for the lunch box.
  • Oat, sultana and peach bread – packed with  goodness everyone will love.
  • Mediterranean scones – freeze a batch for a convenient snack.
  • Corn fritters – an easy meal that is ready in just 4 steps.
  • Zucchini slice – includes 3 serves of veg plus added wholegrain.
  • Pear and plum crumble – a tasty dessert to finish the day.

Did you know? Wholemeal flour has 4x more fibre and twice as much iron and zinc compared to white flour. 

3. Snack it up

Get wholegrain savvy with your snacks and make every bite count!

• Wholegrain crackers or brown rice crackers – add a slice of cheese or some hummus for extra goodness.
• Popcorn – try our poppletana recipe for a delicious snack.
• Wholegrain crispbread – spread with vegemite and top with a slice of cheese for a quick snack.
• Oat flapjacks – one flapjack gives you a serve of fruit and oats boost your wholegrains.
• No-bake Weetbix slice – no baking required, yes-please!
• Oaty biscuits – make a batch and freeze for a ready-to-go afternoon snack.
• Wholemeal or wholegrain toast – don’t underestimate humble toast; it’s cost effective and perfect for hungry kids between meals.

After some gluten free wholegrains?

Several grains are naturally gluten-free, including buckwheat, brown rice, corn, popcorn, amaranth, quinoa, oats, sorghum and millet.

⚠ Important:  Always check the label to make sure the product is clearly marked gluten-free and processed in a gluten-free environment.

Remember!

When adding more fibre to your diet, take it slowly to avoid possible tummy discomfort and be sure to drink plenty of water.