Healthy and wholesome choice
WITH the vast amount of dietary and nutritional information we are exposed to daily, it can be confusing to discern what we should include in our diet. When that happens, it is best to return to basics and improve on our dietary staples.
One of the most widely recognised dietary staples are grains – from cereal to rice, our daily meals often include some source of grains that supply several essential nutrients to the body.
However, most of the readymade products we are exposed to in the market consist of refined grains.
A wholegrain kernel consists of three layers: the bran, endosperm and germ. The bran is rich in fibre, vitamin B and minerals, while the endosperm contains carbohydrates and protein.
Refined grains are processed at the mill to remove the bran and germ, leaving only the endosperm, which is rich in carbohydrates ( this provides the bulk of our energy once it has been transformed into glucose).
Many consumers have found a healthier alternative in wholegrains. As the name suggests, wholegrains are grains with the germ, bran and endosperm intact, thus containing nutrients not found in refined grains.
Multigrain vs wholegrain
Wholegrain is not to be confused for multigrain – the latter refers to foods containing more than one type of grain, which may include oats, corn or wheat.
Nestlé’s corporate wellness manager Cher Siew Wei says this is why it is important to check food ingredient listings when shopping.
“Look out for indicative words such as wholegrain, wholemeal or wholewheat on food labels to know you are selecting a wholegrain product that is not just multigrain,” she says.
Nestlé’s Nestum uses three types of grains, which are corn, wholemeal wheat and rice, for a complete blend of aroma, taste and nutrition. It is a good source of both wholegrains and multigrains.
Its signature “aromalicious” aspect has been commended by consumers, who find the wonderful aroma of toasted grains both appetising and enjoyable.
Although the market is still greatly dominated by refined grain products, Cher says that a wider acceptance of wholegrain can now be seen.
While the latter can be unpopular for its distinct taste, the key is to slowly incorporate wholegrain into your diet, allowing yourself time to grow accustomed to its different taste and feel.
“Grains are already such a big part of our diet, so we should now strive to replace the refined grains we consume with a healthier option of higher quality,” says Cher.
Fit for all ages
As grains are staple in our diet, it comes as no surprise that wholegrains are suitable and even beneficial to a wide variety of consumers of various age groups.
Cher encourages parents to introduce wholegrains in their children’s diet as soon as they can eat solid food, as the nutrients in these grains can aid growth and development.
“Multigrains made of wholegrains are a good source of carbohydrate and fibre. Multigrains with high fibre content slow down digestion, thus allowing a slower release of energy. This ensures a more stable supply of energy,” says Cher.
This benefit of multigrains can be seen as opposed to refined grains, which provide short bursts of energy while the remaining carbohydrate is left to be transformed into excess fat if not used for energy.
This can be especially beneficial for children, who require a sustainable source of energy to carry them through daily activities such as playing and learning. Wholegrains are also rich in:
Iron, which aids in the formation of red blood cells. Red blood cells play the important role of carrying oxygen to all parts of the body and an iron deficiency ( the most common type of nutritional deficiency worldwide) can lead to anaemia.
Protein, which is important in healthy formation of body tissues and bones. It is crucial that children receive adequate protein in their diet to ensure optimum growth.
Vitamin B1, which aids in energy release from carbohydrate foods.
Vitamin C, which improves absorption of iron in the body.
Various essential vitamins and minerals.
Fibre is not just important for children. It is essential that everyone consumes fibre as it eases digestion and helps facilitate regular bowel movement.
The National Health and Morbidity Survey 2011 reports that Malaysians do not eat sufficient fruits and vegetables, which are primary sources of fibre in a regular diet.
This must change if Malaysians are serious about creating a generation of healthier, fitter individuals, and a vital first step could be examining our diet to identify how we can improve it to achieve a better quality of life.