Scientific evidence supports the role of grains, especially whole-grains, in reducing our risk of chronic diseases such as heart disease, type II diabetes and cancer. Grains have been a dietary staple for 10,000 years and include wheat, rye, millet, oats, maize and barley as well as the less common varieties such as sorghum and teff. Studies suggest that those who regularly consume three or more portions of whole-grains each day enjoy a 20-40% reduction in the risk of heart disease which is currently the UK's biggest killer.  Unfortunately, we Brits consume less than one serving a day, preferring our grains in their refined form which of course have an extended shelf-life and are considered, by some, more palatable. Being a rich source of fibre and low in Glycaemic Index (GI), whole-grains such as oats, rye and barley help improve blood sugar control which means they are a great way to sustain energy levels.  Why not improve your energy and health by making these simple changes?

• Breakfast on porridge oats, granola or muesli

• Add a spoonful of oats to home-made smoothies

• Snack on oat cakes, oat biscuits or rye crispbreads

• Accompany main meals with brown rice, whole-wheat pasta, bulgur wheat or quinoa

• Replace white flour in recipes for bread, pancakes, muffins and cakes with whole-wheat or spelt flour

• Add barley, brown rice or quinoa to soups and casseroles

Ref: Jones JM (2008) "Grain foods and health: a primer for clinicians" The Physician and Sportsmedicine 36(1):18-33