100% Whole Grains

Why choose 100% whole grains?

When products are made with 100% whole grains it means that they contain all 3 parts of the grain (internal seed, germ and bran) for maximum nutrition. Whole grain foods play a key role in leading a healthy lifestyle because they contribute to your vitamin, mineral and fibre intake. In fact, many of the potential health benefits of whole grains are currently being studied around the world. Whole grains may play a role in reducing the risk of heart disease and certain kinds of cancers and maintaining healthy blood sugar levels.

Whole grain breads, crackers, pasta, brown rice and oatmeal are examples of whole grain foods that can be easily integrated in your daily diet.

Health professionals recommend at least 3 servings of whole grains a day as part of a healthy diet.

Easy ways to incorporate whole grains in your diet...

There are more and more whole grain products available at your local grocer. Look for “whole grain…” as the first ingredient in the ingredient list to find out whether your bread, pasta or cereal is made with whole grains. Check out some easy sandwich recipes here.

Sections:

Essential nutrients in grains
Carbohydrates, Fibre and Glycemic Index
Good Fats and Bad Fats
Flax and Omega
Diet and Breast Cancer

 

Essential nutrients in grains

Grains are sources of many essential nutrients.
You can find information about some of the most important ones below:

Vitamin B1 (thiamine)

Thiamine helps the body use carbohydrates as the principal source of energy in the most efficient manner. It is equally important for muscular coordination and development. The primary sources of thiamine are whole grain or enriched products, wheat germ, red meat, poultry, legumes and nuts. Thiamine deficiency can cause symptoms of Beriberi: troubles with neuromuscular coordination, loss of appetite, cardiac problems and mental confusion.

Vitamin B3 (niacin)

Niacin is essential to the synthesis of lipids, to metabolize proteins, and for the conversion of food to energy. Dietary sources of niacin include peanuts, whole grains, vegetables and yeast from beer. In general, the typical North American diet provides a sufficient amount of vitamin B3. Vitamin B3 plays a role in the production of red blood cells, blood circulation, the transportation of oxygen to cells, and the functioning of the digestive and nervous systems. It is equally necessary for the development of sexual hormones and neurotransmitters.

Vitamin B6 (pyridoxine)

Pyridoxine is an essential vitamin, as the body is incapable of producing and storing it. As a result, the body must find this vitamin in food on a daily basis. Liver, red meat, fish, legumes, nuts, whole grains or enriched products, as well as many vegetables, are good sources. Pyridoxine plays a role in a large number of processes related to metabolism, notably the metabolization of protein. Its presence is essential for the proper functioning of the immune, circulatory and nervous systems. Together with folic acid and vitamin B12 (cobalamin), vitamin B6 contributes to the prevention of cardiovascular illnesses.

Vitamin B12 (cobalamin)

Cobalamin is essential to the development and adequate functioning of all the body’s cells and maintaining a balance in the nervous system. Vitamin B12 is predominantly found in animal products like liver, red meat, poultry, fish, shellfish, eggs and dairy products. Certain products are also enriched with vitamin B12. A vitamin B12 deficiency can lead to anaemia. Vegetarians who eat no animal products are the most prone to a cobalamin deficiency. Female vegetarians who are pregnant or breastfeeding should consume vitamin B12 regularly through enriched soy beverages or enriched cereals, in order to prevent the baby from consuming their very small reserve.

Folic Acid (folate)

Folic acid is necessary for the production of red blood cells, certain proteins and cellular genetic material. It equally helps prevent anaemia, an illness where red blood cells die quickly in higher than normal levels. Many food products contain folic acid, notably enriched bread and whole grain or enriched cereals, liver, legumes and dark green leafy vegetables. Inclusion of Folic Acid in the diet before and during pregnancy is especially important because it reduces the risk of malformation of the fetus. Folic acid paired with vitamin B6 and B12 equally contributes to the prevention of cardiovascular illnesses.

Iron

Iron is a mineral that plays a role in the transportation of oxygen, a vital source of energy for the body. It exists under two principle forms: heme and non-heme. Heme iron (found in animal products) is easily metabolized by the body, and non-heme iron (found in plant products) is less easily absorbed. Vitamin C increases the absorption of non-heme iron, while tea decreases absorption.

An iron deficiency can lead to anaemia, irregular or non-existent menstrual periods, as well as delayed development and cognitive problems in children. Some complications during childbirth can also be traced back to iron deficiency.

Vegetarians and people who are physically very active are prone to an iron deficiency. Women are more at risk to develop anaemia as they lose iron every month during their menstrual period. A growth spurt in children can also lead to an iron deficiency.

Phosphorus

Phosphorus is an essential mineral to almost all chemical cellular reactions. With calcium and magnesium, phosphorus is the mineral framework for our bones. Phosphorus contributes to the strength of bones and teeth. It also allows the body to produce and store energy as needed. Food rich in protein (red meat, poultry, fish, dairy products, eggs, nuts, grains and legumes) and whole grain products are the main sources of phosphorus. Because most of the food we eat contains phosphorus, a deficiency in this mineral is very rare.

Magnesium

Magnesium is an essential mineral for all biochemical reactions in the body in addition to metabolizing carbohydrates, lipids and protein. Very similar to calcium, magnesium plays an important role in the development of muscle and prevents dental decay by keeping calcium in the enamel of the teeth. The best sources of magnesium are whole grain products, legumes, seafood, milk, fruits, vegetables and nuts. Many dietary studies have found that food regimens rich in magnesium significantly reduce the risk of hypertension. It has also been found that a deficiency in magnesium can lead to an increased risk of diabetes and cardiovascular diseases.

Zinc

Found in almost every cell in our body, zinc is an essential mineral. In addition to strengthening the immune system and aiding in the healing of wounds, zinc helps over 100 enzymes work throughout the body. It equally plays a role in supporting the senses of taste and smell. Finally, it is essential to the development of the fetus during pregnancy, as well as development throughout childhood and adolescence. Zinc can be found in a large variety of products like red meat, poultry, legumes, nuts, seafood (particularly oysters), whole grains and dairy products. The body needs very little zinc, but it is still essential. In our modern society, a slight zinc deficiency is very common.

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Carbohydrates, Fibre and Glycemic Index

Carbohydrates

Carbohydrates along with protein and lipids are essential to the human body. Carbohydrates represent approximately 55% of our energy intake. Among the main sources of carbohydrates, we find grain products, potatoes, vegetables, fruits, milk, yogourt, and sweet condiments like brown sugar, jam, white sugar and honey. Carbohydrates are quickly transformed into glucose, the first choice of fuel for the cells. The brain requires a minimum amount of glucose to function. A diet low in carbohydrates can cause fatigue, a loss of appetite, headaches, nausea and even vomiting.

Fibre

Fibre is the non-digestible carbohydrate found in plants. There are two kinds of fibre: soluble and insoluble. Soluble fibre can help decrease cholesterol levels and plays a role in regulating blood sugar levels and decreasing cholesterol levels. Insoluble fibre can help accelerate intestinal transit time (alleviate constipation). It has also been suggested that fibre may decrease the risk of colon cancer; however, this viewpoint remains controversial. Most foods contain both types of fibre.

Foods rich in fibre include whole grains (for example breads and cereals), vegetables, fruits, nuts and legumes.

Surveys indicate that most Canadians eat less fibre than recommended. New dietary reference intakes recommend 21–38 grams each day, depending on age and gender.

Daily Adequate Intake For Fibre:

Women (19–50 years old) = 25 grams
Women (51+) = 21 grams
Men (19–50 years old) = 38 grams
Men (50+) = 30 grams

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The Glycemic Index (GI)

The glycemic index is a ranking of carbohydrates based on their immediate effect on blood sugar levels. Researchers conducted several experiments looking at the speed at which different foods affect blood sugar levels and compared the numbers to glucose. Glucose was given the glycemic index value of 100. Foods that have a value less than 100 raise blood sugar levels more slowly than glucose. A long-term diet full of high glycemic index foods increases the risks of type 2 diabetes and cardiovascular diseases.

Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They also have benefits for weight control because they help control appetite and delay hunger.

In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.

The table below shows the glycemic index when compared to glucose. Foods with indexes higher than 70 are considered high glycemic foods. Those with indexes lower than 55 are considered low glycemic foods.  For example 100% Stone Milled Whole Wheat bread or any 100% whole grain bread are low on the GI scale, while white bread is  high.

Low GI (55 or less)	Medium GI (56 – 69)	High GI (70 or more)
Breads 100% Stone ground Pumpernickel	Breads Whole Wheat Rye Pita	Breads White bread Kaiser roll Bagel (white)
Cereals Oatmeal (old fashioned) Oat bran	Cereals Quick oats	Cereals Corn Flakes
Grains Converted rice Barley Pasta/Noodles	Grains Basmati rice Brown rice Couscous	Grains Short-grain rice
Other Sweet potatoes Legumes (lentils, chickpeas, kidney beans…)	Other Sweet corn Popcorn Black bean soup	Other Potatoes French fries Pretzels Rice cakes Soda crackers

Source: Canadian Diabetes Association, adapted from the international table of glycemic index and glycemic load values. Am J Clin Nutr. 2002; 76:5-76.

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Good Fats and Bad Fats

You need fats in your diet in order for your body to function properly. These "good fats" include polyunsaturated and monounsaturated fats. The majority of your total fat intake should come from these good fats. Omega-3 is an example of a good fat, look for this in your food choices.

“Bad fats” include saturated and trans fats. They can be found in processed foods but they also occur naturally in animal products. You should limit your intake of saturated and trans fats because a healthy diet low in saturated and trans fats may reduce the risk of heart disease. Bad fats also elevate cholesterol levels while good fats may reduce them. Trans fats are the most damaging to the arteries. Trans fat can be found in foods that are made with hydrogenated oil and shortening.

Be sure to check the nutritional panel for details under “Total Fat” to see the balance of good and bad fats in the products you eat.

Trans Fats

Trans fats are found naturally in some animal-based foods, but are also formed when liquid oils are made into semi-solid fats like shortening.

Research shows that consuming either saturated or trans fats raises the blood levels of the so-called "bad" cholesterol (serum LDL-cholesterol). LDL-cholesterol is a risk factor for heart disease. In addition to raising bad cholesterol, trans fats also reduce the levels of the so-called "good" cholesterol (HDL-cholesterol) in your blood. HDL-cholesterol protects against heart disease.

Some low levels of trans fat have always been found naturally in the fat from ruminant animals (e.g. cows and sheep). These are considered good trans fats. Naturally occurring trans fats have not been shown to be detrimental to health (they may even reduce some types of cancer risk).

Trans fat is also formed when manufacturers use a chemical process that turns liquid oil into a semi-solid form, like shortening. This process is referred to as "partial hydrogenation." You can significantly reduce your intake of saturated and trans fats by avoiding commercially fried foods and products made with hydrogenated shortening and oils. Eating more vegetables, fruits, whole grain breads and cereals, beans, lentils and nuts, will also satisfy your hunger and result in lower intakes of both saturated and trans fats.

If a product does not have a nutritional label, read the list of ingredients and look for terms such as shortening and partially hydrogenated oil; these items indicate the presence of trans fats.

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Flax and Omega

Omega-3 is a fatty acid that contributes to good health, normal growth and development.

You can find Omega-3 in flax seeds (ground flax seeds provide more benefits) and in fish like tuna, salmon, mackerel, trout and sardines. The type of Omega-3 in flax seeds and some other plant sources (e.g. green leafy vegetables), some nuts and canola oil, is called alpha-linolenic acid (ALA). The forms of Omega-3 in fish are called eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA).

The body has enzymes to convert ALA to EPA and DHA. All forms of Omega-3 play an important role in human health. To reap the full benefits of Omega-3, eat flax seed products every day, and fish 2 to 4 times a week.

Ongoing research continues to explore the potential health benefits associated with Omega-3, like improved blood circulation and reduced risk of heart disease and cancer. Omega-3 also acts as an anti-inflammatory agent.

More recently, researchers have found that Omega-3 ALA (the type of Omega-3 found in flax seeds and some other plant sources) may reduce the risk of sudden cardiac arrest. Researchers at the American Heart Association’s annual meeting said that in an observational study, women who consumed the most ALA had a 46% reduced risk of dying from sudden cardiac arrest and were 21% less likely to die from coronary heart disease than women in the lowest ALA intake group.
Although more research is required, Omega-3 oils found in flax seeds promise significant potential health benefits.

Omega-6

Omega-6 fatty acids are essential fats (good fats), which means that they are essential to human health, but cannot be made in the body. For this reason, they must be obtained from food. Omega-6 can be found in corn, sunflower and soybean oil. However, North American diets tend to have too much Omega-6, particularly in relation to Omega-3 fatty acids.

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Diet and Breast Cancer

By: Dr. Isabelle Huot, Registered Dietitian

Every year, more than 21,000 Canadian women are diagnosed with breast cancer... and nearly 5,300 die of the disease.¹ Breast cancer is widespread across Canada, accounting for 22% of new cases in women under 59.

Equally alarming is the fact that women have a 35% chance (approximately 1 in 2.9 females) of being diagnosed with some type of cancer in their lifetime, while men have a 41% chance. That’s why prevention tools are so important — now more than ever.

A Healthier Diet May Reduce the Risk of Cancer

Some cancers can be linked to modifiable behaviours. Like our eating habits for example. Many studies have shown that overall diet may play a major role in reducing the risk of cancer. Consequently you may reduce your risk of being diagnosed with various kinds of cancers — by adopting a healthier diet!

According to the Canadian Breast Cancer Foundation, lifestyle choices such as eating healthy and staying physically active can play an important role in reducing breast cancer risk. This includes eating high fibre foods like vegetables, fruits, whole grains and vegetables, which are low in fat and a good source of vitamins and minerals.

The Power of Whole Grains

Whole grains may reduce the risk of a number of cancers, including breast cancer.^2,3 The fibre in whole grain products also makes them more filling than refined products. There are links associated with obesity and breast cancer, therefore eating whole grains is even more advisable because they also helps you maintain a healthy body weight.

Health experts recommend eating 3 servings of whole grains a day. One serving of whole grains equals one slice of whole grain bread or a 3/4 cup of whole grain cereal.

Omega-3 – The Healthy Fat

In the past, the total amount of fat in your diet has been linked to an increased risk of cancer. But recently, saturated fats are being recognized as the true cancer-causing culprits. So replacing these bad fats in your diet with mono-unsaturated fats (e.g. olive oil and canola oil) and certain polyunsaturates (e.g. omega-3) may also help you reduce the risk of cancer.

Omega-3 oils are polyunsaturated fats found mainly in fish, flax seeds and their oils. These Omega-3 substances benefit the body in a variety of ways, including lowering blood viscosity and blood pressure, and reducing the risk of blood clots and inflammatory reactions. What’s more, many studies claim that Omega-3 lowers risk of developing certain cancers (including breast and prostate cancer).^4,5 This correlation is likely to be confirmed within the next few years.

While fish (and oily fish in particular) is the best source of Omega-3, it’s important to also include vegetable sources like flax and hemp seeds, canola oil, and all the Omega-3 enriched products that are now available.

Conclusion

Two-and-a-half thousand years ago, Hippocrates, the father of modern medicine said: “Let food be thy medicine and medicine be thy food.” This philosophy seems to have been adopted in many Mediterranean regions, where fruits and vegetables, olive oil, nuts, seeds, whole grains and fish are part of the every day diet.⁶ Not surprisingly, the incidence of cancer in these regions is considerably lower than in North America.^7,8

And while there are a number of factors that determine why someone is diagnosed with various forms of cancer, including breast cancer, many health care professionals agree that diet can make a difference.

1 Public Health Agency of Canada. Reducing the Risk of Breast Cancer. www.phac-aspc.gc.ca
2 Jacobs DR Jr et al. Whole-grain intake and cancer : an expanded review and meta-analysis. Nutr Cancer. 1998 ; 30(2) : 85-96
3 La Vecchia C, Chatenoud L. Session : whole cereal grains, fibre and human cancer. Proc Nutr Soc. 2003 feb;62(1) :45-9
4 Larsson SC et al. Dietary long-chain n-3 fatty acids for the prevention of cancer: a review of potential mechanisms. Am J Clin Nutr. 2004 Jun;79(6):935-45
5 Gago-Dominguez M et al. Opposing effects of dietary n-3 and n-6 fatty acids on mammary carcinogenesis: The Singapore Chinese Health Study. Br J Cancer. 2003 Nov 3;89(9):1686-92
6 Huot I. Les conseils santé d’Isabelle. Éditions publistar, Quebecor media, Montréal, 2005
7 La Vecchia C. Mediterranean diet and cancer. Public Health Nutr. 2004 Oct;7(7) : 965-8
8 Simopoulos AP. The traditional diet of Greece and cancer. Eur J Cancer Prev. 2004 Jun; 13(3) : 219-30

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