Frequently Asked Questions

What is a wholegrain?
What are the health benefits of whole grains?
What nutrients do you get from wholegrain bread but not white bread?
What are phytochemicals?
How many servings of wholegrain foods should I eat in one day?
What's a serving?
Is it possible to eat too many whole grains?
Is it true that popcorn is a wholegrain?
What is GI?
How does the Glycaemic Index relate to wholegrain foods?
Is kibbled grain the same as wholegrain?
How do I get my kids to eat whole grains?
I'm bored with sandwiches, are there other easy ways to eat wholegrain food?
Can I get all the nutrition of wholegrain bread in white bread?
Are wholegrain foods expensive?
Do wholegrain foods take longer to make?

What is a wholegrain?

Whole grains include all three parts of a grain kernel: the bran (outer shell), the germ (a small part inside the grain) and the endosperm (centre of the grain). If a grain is milled to remove the bran and the germ it is not a whole grain. Some whole grains are actually seeds, though they still have the health benefits of grains.

What are the health benefits of whole grains?

Recent research links whole grains to some disease-fighting benefits. It suggests that antioxidants in whole grains may work with other compounds, including fibre, to reduce cholesterol and minimise risk for heart disease. Studies have also shown that whole grains play a role in reducing the risk of some cancers and type 2 diabetes. The fibre in whole grains has been shown as a benefit to bowel health too.

What nutrients do you get from wholegrain bread but not white bread?

Wholegrain breads are much higher than white breads in:

Fibre
Iron, zinc and other minerals
Vitamin E
B vitamins
Phytochemicals

What are phytochemicals?

They are substances produced naturally by plants. They contribute to the plant's self-defenses by protecting it against viruses and bacteria. In people, phytochemicals could enhance the body's natural defenses against diseases, including heart disease, cancer and diabetes. Vitamins and other phytochemicals are found in the bran and germ portions of whole grains.

How many servings of wholegrain foods should I eat in one day?

The New Zealand Ministry of Health recommends that adults should eat at least six servings of foods from the breads and cereals group daily, and try to make as many of them as possible wholegrain.

What's a serving?

One slice of bread
One small bread roll
½ cup of cooked rice or porridge
2 cups of popped corn

Is it possible to eat too many whole grains?

Wholegrain foods contain energy and it is possible to eat too much of any food containing energy. You are not very likely to eat too much wholegrain food. Because they are slowly broken down and digested, they tend to make you feel fuller for longer. That means people are less likely to eat too much. That's why large amounts of wholegrain foods are not recommended for toddlers and young children - because they can feel full before they have eaten enough.

Is it true that popcorn is a wholegrain?

Yes. It is a whole, popped corn kernel.

What is GI?

The Glycaemic Index (GI) is a tool that shows the rate carbohydrates are absorbed into the blood stream after digestion. Carbohydrates that are digested quickly give a steeper rise in blood glucose than if they are digested slowly. Slowly digested carbohydrates give a slower and sustained rise in blood glucose. The lower the GI rating the slower and more sustained the release of blood glucose.

How does the Glycaemic Index relate to wholegrain foods?

Most wholegrain foods have a low to medium GI. They are broken down and digested slowly, causing a slow and sustained rise in blood glucose.

Is kibbled grain the same as wholegrain?

Yes, all of the parts of the grain are present, but kibbled grains are split to make the grains easier to eat.

How do I get my kids to eat whole grains?

Try starting with light grain bread such as Molenberg - it contains the goodness of grains with a softer texture than heavier wholegrain breads
Use wholegrain bread to make croutons or breadcrumbs for a crunchy topping on baked meals
Encourage your kids to help plan and cook family meals including whole grains (porridge for a family breakfast)
Let them choose their favourite sandwich fillings for wholegrain bread
Include wholegrain crackers as snacks
If all else fails there is always popcorn!

I'm bored with sandwiches, are there other easy ways to eat wholegrain food?

Other ways to enjoy wholegrain breads include:

As toast with various hot or cold toppings
As a case for mini quiches instead of pastry
As bread roll-ups
Made into breadcrumbs for a crispy topping on baked meals like macaroni cheese
Wrapped around a sausage or asparagus

Also, you'd be surprised how much yummier sandwiches are when they are freshly made. Instead of making your sandwich in advance, try throwing some of your favourite toppings (such as a whole egg, whole tomato, whole avocado) into a re-sealable bag and making your sandwich just before eating it at lunchtime. For variety, try lightly toasting your bread before putting it together. Another way to keep sandwiches interesting is to make sure you try different fillings each day. Get creative! Other common, non-bread, wholegrain foods include:

Porridge
Muesli
Whole wheat
Brown rice

Can I get all the nutrition of wholegrain bread in white bread?

Some white breads contain added fibre, vitamins and minerals to provide some of the goodness of wholegrain breads. But like fruit and vegetables, it is likely that the health benefits of whole grains are because of all their components - not just a selection of some.

Are wholegrain foods expensive?

Usually wholegrain foods are no more expensive than non-wholegrain. Also, because they help you feel fuller for longer, you are less likely to snack on other foods.

Do wholegrain foods take longer to make?

This depends on the type of wholegrain food. Because whole grains are intact they can take longer to cook (brown rice compared with white rice) and sometimes they benefit from pre-soaking (whole wheat). With breads this is not necessary.

Spitfire Creative