Eat at least 90 grams of brown bread, whole-grain bread or other whole-grain products daily and replace refined grain products with whole-grain products
Whole-grain products
Whole-grain products are healthy! They are good for your gut and make you feel satiated for a long time.
Examples of whole-grain products:
Wholemeal bread, oatmeal, wholemeal pasta, quinoa, and brown rice.
Healthy
Whole-grain products such as wholemeal bread, oatmeal, wholemeal pasta, quinoa, and brown rice are high in fibre, vitamins and minerals. Whole-grain products are made from the whole grain, including the bran and germ. Whole-grain products are high in fibre, vitamins and minerals. Fibre ensures good digestion, stable blood sugar levels and long satiety. They also reduce the risk of certain diseases, such as cardiovascular disease, certain cancers and diabetes.
Note
There are also refined grain products such as white bread, white pasta and white rice. These are ‘processed’ products. The bran and germ have been removed from the grain kernel. As a result, refined cereal products contain less fibre, vitamins and minerals. As a result, they have fewer health benefits.
Tip
Whole-grain products are satiating for a long time, therefore they prevent you from cravings and unhealthy snacking in between meals.
How much do you need?
Eat at least 3-4 slices of brown or whole-grain bread (women), 5-7 slices of brown or whole-grain bread (men) and 4 scoops of whole-grain cereals or 4 potatoes every day.
Find more recipes with whole-grain products here
