About Grains Whole grains Health experts advise everyone – men and women, young and old – that grains are a healthy necessity in every diet, and that it's important to eat at least half our grains as "whole grains".

But what IS a whole grain? And why does it matter? All grains start life as whole grains.  In their natural state growing in the fields, whole grains are the entire seed of a plant.  This seed is made up of 3 layers: the outer bran layer, the inner germ, and the endosperm.  Whole grains are a great source of fibre, vitamins and minerals, as well as other valuable antioxidants. Most of the antioxidants and vitamins are found in the germ and the bran of a grain.  Once the grain has been processed, as in white flour, both the bran and germ layer are removed and therefore so have many of the nutrients.  If, after milling, they keep all three parts of the original grain – the germ, bran and endosperm – in their original proportions, they still qualify as whole grains. It can sometimes be hard to determine if a product contains whole grains, so when choosing grain-based foods, look for the following words in the ingredient list; whole grain, whole wheat, brown rice, barley, oats, rye, millet, sorghum or triticale. So what is the level of wholegrains in Hubbards cereals?

Health benefits of whole grains

Growing evidence suggests that replacing refined varieties of grain-based foods with whole grains can play a vital role in protecting us against chronic disease and improving our health.  Studies have shown that whole grains can reduce the risks of heart disease, stroke, and many types of cancers.  They may also help regulate blood glucose and reduce the risk of type 2 diabetes, lower cholesterol and blood pressure and assist with weight control.   Whole grains also provide essential nutrients such as fibre, folate, vitamin E, magnesium, B vitamins, zinc and antioxidants.

Oats

Oats have a sweet, nutty flavour that makes them a favourite for breakfast cereals. Unique among grains, oats almost never have their bran and germ removed in processing. So if you see oats or oat flour on the label, relax: you're virtually guaranteed to be getting whole grain.  The three most common forms of oats you can buy are rolled oats, quick oats and oatmeal. Rolled oats are oat grains that are steamed and flattened with huge rollers.  Quick oats are smaller in size, flattened so they are thinner than rolled oats and are pre-cooked. Oatmeal is finely ground grains of oat.

Oats are so good for us because they contain soluble fibre (called beta glucan). Soluble fibre in oats has the important function of reducing blood cholesterol levels.  Oats also have a high protein content compared to other grains which can help you feel fuller for longer.  They are also a good source of B vitamins thiamin, riboflavin and B6 and the minerals, calcium, magnesium, iron and zinc.  They also contain small amounts vitamin E, folic acid and potassium.

Rice

Rice is an excellent source of energy, especially energy-giving carbohydrates, which are used in the body for brain performance, physical activity, bodily functions and everyday growth and repair. Rice is an excellent food to include in a balanced diet having the following nutritional benefits:

• Low  in sugar
• Low in fat and cholesterol free
• Contains negligible amounts of sodium, with less than 5mg sodium per 100g serve
• Contains essential vitamins and minerals, including B-group vitamins (e.g. thiamin, niacin) zinc and phosphorus. Brown rice contains more nutrients than white rice since it retains the bran and germ, where many of the vitamins and minerals are found.
• The bran layer of brown rice provides valuable dietary fibre
• Gluten free and the most non-allergenic of all grains making it the essential choice for people with dietary requirements.
• No additives or preservatives

Triticale

Triticale is a unique hybrid of durum wheat and rye.  The word triticale comes from the Latin words for wheat (triticum) and rye (secale).  Triticale is a good source of protein (more than either rye or wheat) and has the benefits of being very low in saturated fat, cholesterol and sodium and is a good source of phosphorus, and a very good source of manganese.

Wheat

Wheat in its natural unrefined state features a host of important nutrients.  Wheat bran, the outer layer of the wheat itself has nutritious filling fibre that not only helps digestion, but also reduces the risk of some chronic health problems.  The middle layer (the endosperm) is a good source of carbohydrates that can provide the energy you need to keep active.  The centre of the wheat grain (the germ) contains a number of nutrients like B vitamins, zinc and magnesium.  To receive the benefit from the wholesomeness of wheat it is important to choose wheat products made from whole wheat rather than those that are refined and stripped of their natural goodness.

Barley

Like most whole grains, barley is low in fat but high in fibre, antioxidants and phytochemicals.  Barley is also packed with vitamins and minerals, such as niacin, thiamine, iron and magnesium.  Barley nutrition is unique in that it contains fibre throughout the entire grain kernel.  For most grains, when the outer bran layer is removed the fibre is also removed. This isn’t the case with barley. Pearled barley is the easiest form of barley to find.  Other varieties of barley include scotch or pot barley, barley flakes, quick-cooking barley, and hulled or hull-less barley.  Including barley as a regular part of your diet is a nutritious and simple way to promote heart health and lower total cholesterol levels

Buckwheat

While many people think that buckwheat is a cereal grain, it is actually a cousin of rhubarb and not technically a grain at all.  But its nutrients, nutty flavour and appearance have led to its ready adoption into the family of grains. It is a suitable substitute for grains for people who are sensitive to wheat or other grains that contain gluten.  This grain has plenty of protein and B vitamins and is rich in phosphorus, potassium, iron, and calcium.

Rye

Rye is unusual among grains for the high level of fibre in its endosperm – not just in its bran. Because of this, rye products generally have a lower glycemic index than products made from wheat and most other grains, making them especially healthy for diabetics.  In addition the type of fibre in rye promotes a rapid feeling of fullness, making rye foods a good choice for people trying to lose weight.

Corn

Corn is rich in vitamins and minerals (phosphorus, magnesium, manganese, zinc, copper, iron and selenium).  Corn is used to make corn flakes.  Corn flakes are made by combining cooked corn along with sugar and vitamins. The dough is rolled and toasted to make the well-known flakes.