My Healthy Plate, developed by the Health Promotion Board is unique to Singaporeans.

It guides us to fill 1/4 of our plate with whole grains, 1/4 of our plate with meat and others like poultry, nuts and 1/2 a plate of fruits and vegetables. The daily wholegrain requirement is 50g.

There are 2 types of grains – whole grains like brown rice and refined grains like white rice.

And by definition, whole grain products refer to brown rice, wholemeal bread, etc. which are rich in phytochemicals like lignans and phytosterols. Refined grains like white rice have been processed, thus losing the valuable nutrients like fibre, leaving only carbohydrates/starches.

Wholegrain foods are also rich in inulin (a type of dietary fibre) which helps us to feel fuller for longer, thus, assisting in weight management.

Still not convinced why you should consume whole grains? Here are the top 5 reasons why;

1. They are rich in antioxidants that boosts potential health benefits like lowering the risk of chronic health diseases like coronary heart disease, diabetes and cancer¹.
2. Eating whole grains rich in fibre can help you feel full and aid in weight loss².
3. It aids in lowering and controlling blood sugar level³.
4. It supports a healthy digestive system².
5. It helps to lower chronic inflammation⁴.

Well, now that you know the benefits of consuming wholegrains, why not switch to eating brown rice today? Stay healthy everyone and have a happy chinese new year to all! 狗年大吉!

References

1. Jonnalagadda, S., Harnack, L., Hai Liu, R., McKeown, N., Seal, C., Liu, S. and Fahey, G. (2018). Putting the Whole Grain Puzzle Together: Health Benefits Associated with Whole Grains—Summary of American Society for Nutrition 2010 Satellite Symposium1–3.
2. A, F. (2018). New hypotheses for the health-protective mechanisms of whole-grain cereals: what is beyond fibre? – PubMed – NCBI. [online]
3. McKeown NM, etc. (2002) Whole-grain intake is favorably associated with metabolic risk factors for type 2 diabetes and cardiovascular disease in the Framingham Offspring Study.
4. Jacobs Jr, et al. (2007) Whole-grain consumption is associated with a reduced risk of noncardiovascular, noncancer death attributed to inflammatory diseases in the Iowa Women’s Health Study.