Carbohydrates and Wholegrains

Wholegrains

Carbohydrates

One of our energy sources is carbohydrates. Carbohydrates are converted into glucose which is used for energy by our brain and muscles. Carbohydrates come in two forms: simple carbohydrates and complex carbohydrates. Simple carbohydrates can be found in fruit (fructose) and table sugar (sucrose). Complex carbohydrates are present in most grain products.


Wholegrains

The Health Promotion Board of Singapore has recently revised its consumption guideline for whole grains for adult Singaporeans. It now recommends a daily intake of two to three servings of whole-grain foods or 50g of whole grains. One serving of whole-grain is equal to a bowl of cooked brown rice or two slices of wholemeal bread or two chapatis made from wholewheat flour.

Wholegrain products include:

Brown rice
Wholemeal bread
Brown rice bee hoon and wholemeal pasta
Oats and wholegrain breakfast cereals
Wholewheat biscuits
Wholegrain Corn (popcorn)

What are the health benefits of whole-grains?

• Lower the risk of developing chronic diseases like heart problems, diabetes and cancer
• Reduce and control weight issues
• Soluble fibre found in oats helps reduce cholesterol and control blood sugar levels.
• Reduce digestive disorders and help prevent constipation
• Reduce the risk of stroke
• Boost immunity
• Maintain bone health


Anatomy of a grain

Whole grains possess all three parts of the grain: the fibre-rich outer layer known as the bran; the central starchy part known as the endosperm; and the nutrient-packed inner area known as the germ.

The bran is rich in fibre, B vitamins and minerals like zinc, iron, magnesium and potassium. The germ is packed with vitamin E, B vitamins, polyunsaturated fats, trace minerals and phytochemicals while the endosperm contains mainly carbohydrate and protein.

Whole grains contain more fibre, vitamins, minerals and phytochemicals (chemicals found in plants) than refined grains. When whole grains are refined or undergone a milling process, the bran and germ are removed, reducing the grain’s nutritional value.


Extracted from Wholegrain Goodness, The Straits Times (November 12, 2009)