The tiny grain packed with vitamins, minerals, antioxidants

If you’ve jumped on the “low carb” band wagon, you’re likely avoiding whole grains.

But given they contain phytochemicals — plant compounds that help alter risk factors for chronic diseases such as heart disease, diabetes and cancer, is this really a good idea?

With so many fad diets suggesting to remove grains completely from our cupboards, Choithrams.com teamed up with food experts from Victoria, Australia, to shed some light on why the powerful whole grain should be part of a healthy diet.

So firstly, what is a whole grain?

When you hear the term whole grain, it is generally describing something that has been made with or that contains the whole unprocessed grain.

Whole grains are less refined and closer to the original grain itself – which is a good thing.

The Australian Dietary Guidelines recommend eating a wide variety of grain foods, with mostly whole grain and/or high cereal fibre varieties.

That said, food labels and names can be confusing, something especially true when it comes to grains.

Grains can be whole, yes, but they can also be refined, enriched, fortified, coarse, fine — and what about the multigrain?

What's the benefit?

Whole grains are especially important in vegan and vegetarian diets as a source of zinc and iron.

Mixed grain breads, rolls, wraps, flat breads, whole grain breakfast cereals, including muesli and rolled oats, crisp breads and rice cakes, all contain important whole grains.

Wholemeal pasta, brown rice, popcorn, bulgar (cracked wheat), quinoa, barley, whole meal couscous are also good sources of healthy grains.

Look for words in the ingredient list such as: whole grain, whole wheat, stoneground, wholemeal, brown rice, oats, oatmeal, multigrain, sprouted, sorghum, quinoa and buckwheat.