What are whole grains?

Why whole grains matter

The bran and germ are where much of the fibre, protein, vitamins and minerals live.

Foods made from whole grains:

• have more fibre and protein than refined versions
• keep you full for longer
• help keep your bowels regular

Eating more whole grains is linked with a lower risk of many long-term diseases.

If you have diabetes, the extra fibre slows down how quickly the starch reaches your blood, which helps avoid big sugar spikes after meals.

Whole grains in Indian food

Small swaps work best. Make rotis from chakki atta rather than maida, and mix in jowar, bajra or ragi flour.

• Try dalia, oats or brown rice a few times a week.
• When buying bread or biscuits, check the ingredient list for whole wheat or another whole grain rather than going by the name or colour.

Whole grains are still a carb, so keep your portion sensible, around a quarter of your plate, and fill the rest with vegetables and protein.