The good grain guide

Grains are one of the most misunderstood food types. To help you know what should be eating, check out the good grain guide.

From making you feel sluggish to piling on the pounds, grains often get a bad rap. And sure, while some grains like those found in white bread and white rice won’t get you any closer to your diet goals, complex carbs like brown rice, oats and spelt should definitely be part of your healthy food vocabulary – thanks to their impressive nutritional credentials.

Going carb-free isn’t really sustainable over the long-term. Your body needs this macronutrient group to as part of a balanced diet, and while your body will thank you for ditching white flour, wholegrains on the other hand contain fibre, which keeps your digestive system healthy, and so reduces the bloating and sluggishness that comes from eating white carbs. And if you’re looking to keep your weight in check, filling up on wholegrains can make for a sneaky shortcut by keeping hunger at bay so you consume fewer calories. This important food group also helps to stabilise blood sugar levels, so you won’t experience any of the nasty peaks and troughs that kickstart cravings (another massive weight gain culprit). Here’s our top five favourite wholegrain picks, to keep wellbeing at its best.

1) Oats

There’s nothing quite as satisfying as starting the day with oats. Super-versatile, time-friendly to prepare and ridiculously cheap, transform fibre-packed oats into a comforting bowl of porridge served with berries and seeds, soak your oats overnight with apple juice, dried fruit, nuts and grated apple to make the perfect Bircher muesli, or grind a handful into oat flour and whisk together with egg and milk for delicious oaty pancakes.

2) Brown rice

White rice is essentially brown rice stripped of its nutritional value, so swapping the white stuff for brown is a really worthwhile (and easy) diet compromise if you’re looking for a quick wellbeing boost. Brown rice is crammed with energising B vitamins and minerals like magnesium and selenium. Serve brown rice with curries, casseroles and stir fries for a healthy complex carb hit.

3) Quinoa

There’s so many reasons that quinoa has earned a well-deserved place in the health food spotlight. This nutty, gluten-free wholegrain is high in vitamin E and minerals like calcium and magnesium, and unlike most grains, this ancient South American grain also doubles up as a complete source of protein, which means it contains all of the essential amino acids you need. Oh, and did we mention that your tastebuds are practically guaranteed to love it! Mix it into salads, stuff into roasted peppers or eat as a porridge alternative for breakfast. The options are endless!

4) Farro

Originating in Egypt, farro contains more fibre than most other grains, helping to nuke hunger and keep you feeling energised. It’s also a good source of protein, minerals and B vitamins. We love it in salads, spooned into soup and eaten as risotto.

5) Spelt

Want to beat bloating but can’t bear to give up bread? Try spelt bread. This wheat-free grain offers less bloating and more health benefits than regular bread. It’s easier to digest and contains lots of fibre to keep you feeling full. Spread a slice of spelt bread with nut butter and banana for a healthy snack and look out for spelt-based cereals and flour in health stores.