4 reasons to eat more wholegrains - not just at breakfast!

Wholegrains are often thought of as a breakfast food, but they can add flavour, texture and valuable nutrients to other meals and snacks throughout the day. Unlike refined grains, wholegrains retain all three parts of the grain: the fibre-rich bran, nutrient-rich germ and starchy endosperm - so you get more of the grain’s natural goodness. You can read more about what wholegrains are here.

From supporting long-term health to stretching the weekly food budget, there are plenty of reasons to make wholegrains a regular part of your day. Here are four of the big ones!

1.Wholegrains are key for good health

Wholegrains provide fibre as well as vitamins, minerals and protective plant compounds. Together, these nutrients support digestive health and form part of an eating pattern linked with a lower risk of heart disease, type 2 diabetes and bowel cancer. International research also identifies eating too few wholegrains as an important dietary risk factor for early death and years lived in poor health, with diets low in wholegrains being one of the leading dietary risk factors for chronic diseases such as cardiovascular disease, type 2 diabetes, some cancers and overall mortality. A recent study also showed that people who ate more wholegrains tended to have better heart and metabolic health, and the benefits increased as wholegrain intake increased. 

Wholegrains can also help you get more fibre in your diet, a key nutrient most Kiwis don’t get enough of. Fibre supports regular bowel habits, feeds beneficial gut bacteria, contributes to heart health and more — and when you get fibre from wholegrains, you also gain essential nutrients like iron, magnesium, zinc, B-group vitamins and vitamin E. 

2. We don't eat enough wholegrains

Most of us have room to add more wholegrains into our diet, with wholegrain experts in New Zealand estimating that we eat around 28g of wholegrains per day - well below the daily recommended target of 48g. A simple place to start is to swap one refined grain food each day for a wholegrain option for example instead of white bread, choose wholemeal or wholegrain. 

3. Wholegrains can be cost-effective

Research has shown that if New Zealanders met the recommended 48 grams of wholegrains per day, it could lead to significant economic savings annually by way of lower healthcare costs associated with chronic diseases like heart disease and type 2 diabetes.

Eating well doesn’t have to cost more. Research suggests that following dietary guidelines may even cost less than the way many of us currently eat. Choosing nutrient-dense, lower-cost foods like wholegrain breakfast cereals and breads is a great way to boost nutrition without stretching your budget. Prices can change, but choosing larger-value packs, checking unit prices and selecting versatile wholegrain staples can help make nutritious choices go a long way.

4. Wholegrains are versatile and tasty

Wholegrains are not just for your morning bowl. Their nutty flavours and different textures can work across breakfast, lunch, dinner and snacks. Try wholegrain cereal or oats at breakfast; wholemeal bread, wholegrain wraps or crackers at lunch; and brown rice, barley, quinoa, freekeh or wholemeal pasta with dinner. Even baking can get a wholegrain boost by replacing some white flour with wholemeal flour, crushed wholegrain cereal, or adding oats.

Keep it easy by making gradual swaps. Mix brown and white rice while your household gets used to the change, add barley to soups, use leftover wholegrains in salads, or top yoghurt and fruit with wholegrain cereal. For more recipe ideas, explore our wholegrain recipe collection - from quick breakfasts to veggie balls, soups, salads and bakes. Small changes across the day can add up, so choose the options that suit your taste, budget and routine.

Sanitarium is proud to be a member of the Grains & Legumes Nutrition Council.