Whole grains
Whole grains keep all three parts of the grain (the bran, the germ and the endosperm), so they carry far more fibre, B vitamins and minerals than refined white versions.
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Why choose whole grains
- More fibre, plus B vitamins, iron and magnesium from the bran and germ.
- Lower disease risk. Eating about 90 g of whole grains a day (roughly three servings) is linked to lower risk of heart disease, cancer and early death1.
- Steadier energy and better fullness than refined grains.
The UK's Eatwell Guide says to base meals on starchy foods and choose wholegrain or higher-fibre versions where you can2.
Wholegrains compared
| Grain (as eaten) | Fibre per 100 g | Protein per 100 g |
|---|---|---|
| Oats (dry) | 10 g | 13 g |
| Wholemeal bread | 7 g | 10 g |
| Bulgur wheat, cooked | 4.5 g | 3.1 g |
| Wholewheat pasta, cooked | 4 g | 6 g |
| Pearl barley, cooked | 3.8 g | 2.3 g |
| Quinoa, cooked | 2.8 g | 4.4 g |
| Buckwheat, cooked | 2.7 g | 3.4 g |
| Brown rice, cooked | 1.8 g | 2.7 g |
| White rice, cooked (for comparison) | 0.4 g | 2.7 g |
Approximate values from USDA FoodData Central and CoFID. Brands and cooking vary, so check the label.34
How to spot a real wholegrain
- Look for wholemeal or wholegrain as the first ingredient.
- "Brown", "multigrain", "seeded" or "wheat" bread isn't necessarily wholegrain.
- "High fibre" on a label means at least 6 g of fibre per 100 g; "source of fibre" means at least 3 g5.
- Easy swaps: white bread for wholemeal, white pasta for wholewheat, cornflakes for oats or bran flakes.
Common myths
MythGluten-free is healthier.
FactOnly if you have coeliac disease or a diagnosed gluten sensitivity. Many gluten-free products are more refined and lower in fibre.
MythCarbs from grains are bad for fat loss.
FactWholegrains are filling for their calories and help you hit your fibre target. It's total calories that decide fat loss. See Carbohydrates.
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References
- Aune D, Keum N, Giovannucci E, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016;353:i2716. doi:10.1136/bmj.i2716
- NHS. Starchy foods and carbohydrates. nhs.uk.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov.
- Public Health England. McCance and Widdowson's The Composition of Foods Integrated Dataset (CoFID). GOV.UK, 2021.
- UK legislation. Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (as retained in UK law). legislation.gov.uk, 2006.