Nutrition

 

Wholegrains and Fibre


Wholegrains


'Wholegrain’ means the entire grain including its three layers: the outer bran layer, the internal germ and endosperm. As each part of the grain contains nutrients, it makes sense that the more useful nutrients are consumed when the whole grain is used.

Wholegrain foods provide:

  • Fibre for digestive health.
  • B vitamins for energy release.
  • Iron for delivery of oxygen to working cells.
  • Magnesium for a healthy nervous system.
  • Folate for healthy red blood cells.

The Food and Nutrition Guidelines for Healthy Adults recommends eating breads and cereals daily (including all breads, grains, rice and pasta), and that wholegrain varieties are eaten more often. A large amount of scientific evidence supports the following benefits of eating whole grains:

  • Protects against heart disease and stroke.
  • Assists with weight control.
  • Reduces the risk of type 2 diabetes.
  • Improves bowel health and regularity.
  • Lowers cholesterol and blood pressure.
  • Protects against certain cancers.
  • Offers benefits of low glycaemic index.
  • Provides a high level of dietary fibre for digestive health.

The Fibre Benefit

One of the key benefits of wholegrain foods is that they provide three different types of fibre.

  • Soluble fibre found in higher amounts in oats and barley, forming viscous gels during digestion. The viscous nature of soluble fibre slows the time it takes for food to pass through the digestive system. This results in slow, steady absorption of nutrients including controlling the rate of entry of glucose into the bloodstream which can help maintain blood glucose levels. Soluble fibre can also aid in reducing the levels of cholesterol absorbed by the body. 
  • Insoluble fibre found in higher amounts in wheat and rye is known for its stool-bulking effect which helps to promote digestive health by keeping bowels regular.
  • Resistant starch: found in higher amounts in maize, encourages the growth of beneficial bacteria to keep the bowel healthy.

All three types of fibre work together to ensure the entire digestive system works efficiently.

Benefits of grains

Grains and seeds provide a variety of nutrients to your daily diet. Here is a guide to the nutrients in some of the grains and seeds you’ll find in SOL Breads products.

GRAIN NUTRIENTS
Wheat Fibre, niacin, thiamin, potassium, iron.
Oats Folate, iron, zinc, magnesium, potassium, soluble fibre.
Rye Fibre, niacin, thiamin, potassium, iron.
Linseed Protein, insoluble fibre, folate, minerals such as iron, potassium, phosphorus, zinc, magnesium and calcium, vitamin E, beta-carotene and plant lignins (which act as an antioxidant). Most concentrated plant source of omega 3 fats.
Sesame Insoluble fibre, a good source of calcium, iron, magnesium, phosphorus, vitamin E, and zinc. Very high in both monounsaturated and polyunsaturated fats.
Sunflower Seed Insoluble fibre, good source of zinc, iron, potassium, thiamin, vitamin B6, magnesium, phosphorus, copper, manganese and selenium, and a very good source of vitamin E. High in polyunsaturated fats.
Poppy Seed A good source of thiamin, magnesium, phosphorus, zinc and copper, and a very good source of calcium and manganese. High in polyunsaturated fats.
Pepitas A good source of protein, vitamin K, iron and copper, and a very good source of magnesium, phosphorus and manganese. High in both monounsaturated and polyunsaturated fats.