Nutritional Benefits of Wholegrain Cereals
Wholegrain cereals are a rich source of many essential vitamins, minerals and phytochemicals. 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 both soluble and insoluble fibre, and resistant starch
- an excellent source of carbohydrates
- a significant source of protein
- a good source of Bb 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.
Health Benefit to Cereal Eaters of Sunshine
Bran Range
1.Wholegrains help protect against heart disease. Eating cereal foods (especially
wholegrains and those with fibre from oats or barley) is associated with
protective effects against heart disease in adults. It has been Studies have shown
that a high intake of wholegrains (at least 2.5 serves per day) is associated
with 21 per cent lower risk of cardiovascular events. Regularly eating of
cereals that are rich in soluble fibre, such as oats (containing beta-glucans)
and psyllium, has been found to significantly reduce the amount of cholesterol
in the bloodstream.
2.Wholegrains and type 2 diabetes. Results from the Nurses Health
Studies I and II showed that two serves of
wholegrain cereals daily can reduce the risk of developing type 2 diabetes by
21 per cent, which have been linked to improvements in insulin sensitivity.
3.Wholegrains and weight management. High-fibre cereals, can be an
effective part of any weight loss program as they tend to have a lower energy
density, which means they provide fewer kilojoules per gram of food. . High-fibre
cereals they take longer to digest and create a feeling of fullness, which
discourages overeating. Wholegrains are also naturally low in saturated fat and
contain good polyunsaturated fatty acids
4.Wholegrains, cereals and bowel health. High-fibre foods and wholegrain
cereal products increase movement of food through the digestive tract. The
result is increased stool (faeces or poo) bulk, softer and larger stools, and
more frequent bowel action . A high-fibre diet, especially one high in
insoluble fibre, has been associated with decreased risk of developing colon
cancer and diverticular disease (a condition where ‘pouches’ form in the wall
of the intestine).
5.Wholegrain cereals and cancer.Consumption of one to three
serves per day of wholegrain cereals high in dietary fibre is associated with a
reduced risk of colorectal cancer in adults. A recent review showed that three
servings of wholegrains daily (about 90 g) equals about a 20 per cent reduction
in the risk of colorectal cancer – and further reductions are possible with
higher intakes.
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