Whole Grain Week
Whole grains are so rich in nutrients so never cut them out of your diet. Whole grains have dietary fiber, antioxidant nutrients, vitamins, minerals, lignans, and phenolic compounds. The health benefits of whole grains have been linked to reduced risk of diseases such as coronary heart disease, cancer, diabetes, obesity and they also help with the thickening of your endometrium!
Whole grain foods and their nutrients have physiologic properties that support fertility. Whole grains have been linked with lower levels of inflammation and some specific nutrients of the whole grains (such as phytic acid, vitamin E, and selenium) are known to support your body’s antioxidant defence. Whole grain and a high fibre diet are also linked to the improved regulation of glucose metabolism and a decrease in insulin resistance. This is particularly important If you have polycystic ovarian syndrome (PCOS).
If you are trying to conceive it is suggested that you eat at least 48 grams of wholegrains/day. Research has shown that those women who have a higher dietary intake of whole grains had a greater chance of implantation after IVF. It has also been suggested that for each serve of wholegrains/day your uterine lining increases by an average of 0.4mm. This may not be the same for everyone, as we are all different, but this is promising research and if a high fibre and wholegrain diet may increase your chances of pregnancy why not try it. You will definitely gain some health benefits from a higher fibre diet!
How can I include more whole grains into my diet?
-At breakfast have a wholegrain cereal such as those that include whole-wheat bran flakes, shredded wheat or oatmeal. Mix these with some fresh fruit and yoghurt if you don’t want milk.
-Have whole-grain bread for breakfast with an egg or other topping.
-Have whole grain crackers with hard cheese or other topping for a snack.
-Make muffins or biscuits with whole grains to have as snacks.
-Have a look in your pantry and swap any white grains for their wholegrain substitute such as quinoa, brown rice, wild rice, barley or bulgur.
-Use whole grains such as wild rice or barley in soups, stews, casseroles and salads.
-Add whole grains, such as cooked brown rice or whole grain breadcrumbs, to ground meat or poultry for a change. Make hedgehog meatballs (rice and mince) and be creative with your meals to have variety.
-Don’t use breadcrumbs to coat your chicken use nuts or oats or quinoa, very tasty and better than plain old breadcrumbs.
Find out more about whole grain week at this link:
https://www.glnc.org.au/news-media/whole-grain-week/
