Whole grains and whole grain products refer to the entire grain of the grain, the grain. All cereals - whether rye, wheat, barley or oats - consist of three components. A peel part, a sprout and a flour body.

Whole grains can be crushed, ground or whole

In order for a product to be called whole grain, both the shell, germ and flour body must be included. Whether it is crushed, ground or whole does not matter. This means that we can get whole grains in many different forms such as; flour, pasta, bread and grains. 

Whole grains prevent diseases

Scientific studies show that people who eat a lot of whole grain products and otherwise have a healthy lifestyle are less likely to suffer from heart disease. Most likely, it has to do with soluble dietary fiber, so-called beta-glucans, which, together with other biological substances, have a positive effect on heart health.

*Research also shows that whole grains prevent type 2 diabetes and colorectal cancer.  
_{*Source: The Bread Institute}

How much whole grain should we eat? 

The need for whole grains varies from individual to individual. The National Food Agency's guideline is about 70 grams of whole grains per day for women and about 90 grams for men.

Here are some examples of what it corresponds to:

1 serving of oatmeal and 1 portion of whole wheat pasta or,
2 slices of crispbread and 1 portion of whole grain bulgur or,
1 portion of whole grain cereal, 1 slice of soft keyhole labelled bread, 1 slice of crispbread and 1 portion of whole wheat pasta.

Since different grains contain different nutrients, it's good to vary your intake to have a balanced diet.

Did you know?

Only one in ten eats enough whole grains every day.
The connection between whole grains and health is at least as strong as for omega 3 fats, for example, and the effects are similarly versatile. 

^{Source: The Bread Institute}

What are beta-glucans?

Beta-glucans are a special type of dietary fiber. They are found in high concentrations in oats and barley and the health properties are many. When we eat whole grains, the beta-glucans form a gel in our intestines. The gel captures bile salts, which help the body absorb fats from the intestine, and takes them out via the stool. When the bile salts disappear, new salts must be formed, which occurs through the conversion of cholesterol. In this way, the body's cholesterol level is lowered.

The gel that the beta-glucans form has several other positive health properties. Among other things, it contributes to inhibiting the absorption of glucose, which causes blood sugar to rise more slowly. The water-soluble beta-glucans also nourish the intestinal microflora, which makes us feel better in the stomach.