The whole grain switch challenge encourages people to improve their health – and the health of the planet at the same time

Thin grains, hard and stodgy breads may not seem like superfoods but these humble meals fueled our ancestors as they toiled long days in the fields. They were nutritional powerhouses compared to the sugary cereals and fluffy white loaves that many of us eat today. What they lacked in nutritional value, they more than made up for as potent sources of fiber-rich, nutrient-dense whole grains.

Since then, the consumption of whole grains has decreased to an extent, according to 2019 Global Burden of Disease studya diet low in whole grains was linked to nearly 215,000 preventable deaths and more than 3.5m years of life lost to ill-health, disability or early death in the EU in 2019 alone. There are few studies on whole grain intake – most focus on fiber intake – but the oft-cited UK National Diet and Nutrition Survey back in 2015 found that only 17% of UK adults eat the recommended amount.

This is important because research This shows that eating 50g of whole grains daily is associated with a 25% lower incidence of Type 2 diabetes, a 20% reduced risk of heart failure and a 12% reduction in cancer deaths.

So what exactly is in whole grains? As a category, they include a wealth of global crops, including corn, oats, rye and wheat, as well as teff, sorghum, quinoa and freekeh. By definition, they include all three parts of the grain kernel – the bran, the germ, and the endosperm – unlike refined grains, which have the bran and germ removed during milling.

According to the UK Dietitians Associationas a result they contain up to 75% more nutrients than their refined counterparts. The bran – the outer layer – provides B vitamins, minerals and dietary fibre, which help improve gut health and mental health, helps with weight management, and reduces the risk of Type 2 diabetes, cardiovascular disease and some cancers. The germ, meanwhile – inside the grain – provides healthy fat, vitamin E, phytochemicals and antioxidants.

“Whole grains are one of the best ingredients to use in our daily diet,” says Valeria Degiovanni, cookery teacher and chef. She is trained in vegan, macrobiotic and ayurvedic cooking, and is based in Piedmont, north-west Italy. “They are richer in protein and fiber than refined grains. They are good for your metabolism, less caloric, have a lower glycemic index, and of course have great satiation power.”

One bushel of wheat can yield 60 loaves of whole grain bread, but only 42 of white

As well as being good for our health, whole grain production uses fewer resources than more refined food products. They improve soil quality, some, like millet and teff, are drought resistant, and there is less waste when processed than more refined products. For example, one bushel of wheat can yield 60 loaves of whole grain bread, but only 42 of white.

So, if you want to increase your whole grain intake, but don’t know where to start, why not take the Switch to Full Ugly Challenge? Launching from 1 November, the initiative from the European Food Information Council (EUFIC) invites us all to sign the Switch To Whole Grains pledge. This involves swapping out white bread, pasta and rice for whole grain alternatives for four weeks. The campaign website features recipe inspiration from top chefs across Europe, information on new grains you may not have heard of before and a guide to decoding food labels.

But before you race to boil a pot of gruel, fear not: no one is suggesting we start eating exactly like our ancestors. There are much tastier ways to add whole grains to our diet. How about a delicious black rice salad with roasted vegetables and creamy pesto? This is one of the recipes that Degiovanni teaches on her cooking courses. Coming from the land of pasta and pizza, she admits that while white pasta may dominate, Italy has a long history of using local whole grains. In his own region of Piedmont, corn and rice were more common than pasta. The favorite is Degiovanni ‘riso venere’locally grown black rice named after Venus, the goddess of beauty, due to the positive effect its nutrients are said to have on skin and hair.

Degiovanni’s black rice salad is an easy and versatile recipe, she says, that you can adapt with the seasons. “It’s autumn time now so I’m making it with pumpkin, broccoli and celery,” she says. “During the summer, I will use raw marinated vegetables. If you can’t find black rice, you can substitute wild rice or whole grain basmati.”

Diet changes are only permanent when they fit your body and lifestyle, she says. “I always recommend that people start trying not just one whole grain but several grains, so they can find their favorites,” says Degiovanni. She herself is a fan of barley, oats and millet, which she will use as an alternative to couscous in salads and soups. A handful of millet added to minestrone soup towards the end of the cooking time is an easy nutritional hit. She also recommends batch-cooking whole grains for the week ahead so they can be reheated from the fridge or freezer as needed. And she encourages experimenting with rice cookers, pressure cookers, and multi-cookers, which can dramatically shorten whole grain cooking times.

The people behind the Switch To Whole Grains campaign will share more cooking tips as the campaign progresses. Simple ones include swapping popcorn for your bag of crisps, or replacing the white bread in your sandwich with whole grain – adding an extra 6g of fiber per slice in the process.

Speaking from experience, Degiovanni says it’s hard to go back once you discover the extra flavor and texture that whole grains bring to your cooking. “When I tried them, I started to feel healthier, so I continued,” she says.

You never know, a four-week challenge might turn into a life of good eating.

Main image: photodigital