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The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

Wholegrains contain a magic combination of nutrients that comes from eating all three parts of the grain

WHEN IT COMES TO CEREALS, pasta, rice and bread, it’s best to go for wholegrain varieties. These contain all parts of the grain:

• the nutrient-rich germ
• the energy-providing endosperm
• the fibre-rich bran layer

When grains are refined, as in white rice and white bread, the outer bran layer and germ of the grain are stripped away, removing a lot of the fibre and other nutrients. It’s becoming increasingly clear that it’s the combination of fibre, vitamins, minerals, phytochemicals, antioxidants and complex carbohydrates that gives wholegrains their health benefits.

A lot of the fibre and other nutrients are stripped away when grains are refined