By Elena Voropay

Scan the bread or cereal aisle and you will see that every package touts some kind of nutritional whole-grain goodness - multigrain, 100% wheat, cracked wheat, organic, pumpernickel, bran, and stone ground. These all sound like whole grains, but none of these descriptions actually indicate whole grain. Beware of buzzwords. Even though breads and crackers may be labeled as multigrain, 9-grain, and 12-grain, there's no guarantee that any of them are whole grain. 

The best cereal? The least processed one. Thanks to fibre, unprocessed grains usually have less calories per weight than the refined sugary starches, have a lot more essential vitamins, minerals and phytochemicals. 

• Bran - the outer layer of the grain
• Endosperm - the main part of the grain
• Germ - the smallest part of the grain.

• Low in saturated fat but is a source of polyunsatured 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 B-complex 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.
  
  
  Phytochemicals
  

• Lignans - can lower the risk of coronary heart disease, and regress or slow cancers in animals.
• Phytic acid - reduces the glycaemic index (GI) of food, which is important for people with diabetes, and helps protect against the development of cancer cells in the colon.
• Saponins, phytosterols, squalene, oryzanol and tocotrienols - have been found to lower blood cholesterol.
• Phenolic compounds - have antioxidant effects.

For a brain spark, you need carbohydrates, preferably from fibrous whole grains. Simple sugars give you immediate boost, but these get digested, absorbed and used by the body in minutes. Fibre and complex carbohydrates from cereals are digested slowly giving a gradual power supply. Whole grains also have many essential amino and fatty acids. In combination with milk, you get all the needed nutrients.

When grains are refined (for example, to produce white flour), the bran and germ layers are generally removed, leaving only the endosperm. This process can cause 66 per cent loss of fibre, 92 per cent loss of selenium, 62 per cent loss of folate and up to 99.8 per cent of phytochemicals from the grains.

Some fibre, vitamins and minerals may be added back into refined cereal products (such as white bread), which compensates for losses, but it is impossible to add the mix of phytochemicals that is lost in the processing.
Sometimes, the fibre that is added back is from vegetable fibre. Some breads contain ‘Hi-maize’, which is a resistant starch from corn. It is unknown whether these breads have similar beneficial properties to breads high in cereal fibres. For example, ‘Hi-maize’ does not have the same laxative effect as wheat fibre.

Refined cereals generally have a higher GI than their wholegrain counterparts. This means that eating refined cereals causes a sharp rise in blood sugars, demanding a strong response from the pancreas.

Whole grains help protect you from heart disease
Cereal fibre or whole grains offer protection against heart disease. A study of postmenopausal women found that eating at least one serve of whole grains daily reduced the risk of heart and blood vessel disease by almost 30 per cent.

Heart disease is often caused by high blood cholesterol levels. Regularly eating cereals that are rich in soluble fibre, such as oats and psyllium, has been found to significantly reduce the amount of cholesterol in the bloodstream.

Diabetes type 2
A study by Harvard researchers in 2000 showed that eating one serve of wholegrain cereal every day can reduce the risk of developing type 2 diabetes by as much as 34 per cent. Cereal fibre is shown to be particularly protective against this condition. People with diabetes also benefit from eating wholegrain cereals.

Whole grains and weight management
People who are obese tend to have energy-dense diets. High fibre foods, such as wholegrain breads and cereals, can be an effective part of any weight loss program. They take longer to digest and create a feeling of fullness, which discourages overeating. Whole grains are also naturally low in saturated fat and contain beneficial polyunsaturated fatty acids.

Bowel health
High fibre foods, such as wholegrain cereal products, increase movement of food through the digestive tract. The result is increased stool bulk, softer and larger stools and more frequent bowel action. This provides a good environment for beneficial bacteria, while decreasing levels of destructive bacteria and the build-up of carcinogenic compounds. Wheat fibre can bind certain toxins and remove them from the large bowel.

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).

Cancer
Whole grains can reduce the risk of some cancers, including colon, stomach and other digestive tract cancers, gallbladder, bladder, kidney and breast cancer. A consistent protective effect has been observed when whole grains are eaten three to four times a week. A Norwegian study found that people who ate the highest amount of whole grains reduced their risk of death from cancer and heart disease by almost 25 per cent. A study by the Mayo Clinic in 2001 found that those who ate the highest amount of cereal fibre were less likely to develop cancer at the juncture between the oesophagus and the stomach.

Choose Your Grains

Follow these steps when you buy a box of morning breakfast: 

The majority of the grains that we eat today are refined, a process that strips away many of the nutrients. Whole grains, in contrast, retain all their fiber, vitamins, and minerals. These are the best choices you can get now virtually in every supermarket:

Amaranth is a tiny grain native to Mexico. It's one of the few whole grains that contain all of the essential amino acids, making it an ideal source of protein. Choose it as a hot cereal, add to soups as a thickener, or use as a flour in pancakes and quick breads.

Buckwheat isn't actually a wheat, but a fruit seed in the rhubarb family. It's quick-cooking, gluten-free, and a good source of fiber and magnesium. Most familiar to Americans in the form of buckwheat pancakes, it's a grain with global popularity, found in everything from Japanese soba noodles to Russian porridge.

Bulgur cooks so quickly (in less than 15 minutes) because it has been boiled, dried, and cracked before reaching the supermarket. Perfect for fast side dishes and salads-and the main ingredient in tabbouleh, a Middle Eastern dish-bulgur has a mild flavor that makes it a great starter grain for kids (and husbands) who are picky eaters. Cracked wheat, often confused with bulgur, is actually raw wheat kernels that have been cracked to speed the cooking process.

Farro (emmer wheat), nicknamed the Pharaoh's wheat, was a culinary cornerstone of ancient Egyptian and Roman menus. It gradually fell out of favor because it was low-yield and difficult to hull. Now grown primarily in Italy, where it's known as farro, this nutty-flavored grain is undergoing a resurgence as a gourmet grain. Try it in soups, or use as an alternative to Arborio rice in risotto.

Quinoa is a nutrient-dense supergrain  grown in the South American Andes since 3,000 BC. It is mild and slightly sweet, in taste, but you need to rinse it thoroughly prior to cooking in order to remove its natural bitter-tasting coating. Quinoa is a terrific source of complete protein, cooks in less than 15 minutes and can substitute for rice in most dishes.

Wheat berries are actually whole kernels of wheat. When processed to remove the bran and the germ, then ground into powder, they become white flour. If they are unprocessed, they're a whole grain. Chewy, with a hint of nuttiness, the kernels are versatile add-ins to salads, soups, and side dishes. Wheat berries need at least an hour to cook, although that time can be reduced if they've been soaked overnight.

Whole grain cereal with low-fat milk is a great breakfast option. But go ahead and get creative: Try adding fruit or yogurt to your bowl or eating nontraditional morning foods for breakfast. It is important to choose from several different food groups such as high-fiber whole grains and low-fat dairy products and meats. Here are several options, or use your imagination to create your own morning meal that is both enjoyable and satisfying.

• Whole grain, high-fiber cereal with low-fat milk
• Whole grain, high-fiber bar and a cup of low-fat milk
• Toasted whole grain waffle with sliced fruit and yogurt
• All-natural peanut butter and jelly on whole wheat toast
• Whole grain crackers with low-fat cheese
• Reheated brown rice and a hard-boiled egg
• Grits with low-fat cheese
• Oatmeal with applesauce or raisins
• Pita bread with low-fat yogurt
• Brown rice and beans with fruit
• Chicken noodle soup with fruit
• Last night's leftover veggie pizza
• Fruit smoothie blended with juice and yogurt