Whole grains are a central part of the Nordic diet.
But what makes them different from refined grains?
A whole grain retains three main parts of the grain: the bran, germ and endosperm.
Refining removes much of the bran and germ. This creates a finer product but also removes part of the grain’s fiber and naturally occurring nutrients.
Which whole grains are good choices?
The Nordic diet provides several familiar examples:
Oats provide soluble fiber, including beta-glucan.
Rye can be eaten as whole-grain bread, crispbread or whole rye kernels.
Barley is another particularly rich source of beta-glucan and can be used in soups, salads and as an alternative to refined grains.
Other whole grains can provide similar benefits.
The important distinction is not whether a grain is Nordic. It is whether the whole grain remains an important part of the food.
Why does fiber matter?
Fiber has several functions.
It supports bowel function, contributes to satiety and provides substrates that can be used by microorganisms in the gut.
Certain soluble fibers can also help reduce LDL cholesterol and moderate the rise in blood glucose after a meal.
Whole-grain foods provide these fibers together with minerals and other naturally occurring compounds.
Does dark bread always mean whole grain?
No.
Color alone does not tell you whether bread is whole grain.
A dark loaf can contain refined flour and obtain its color from ingredients such as malt.
Look at the ingredient list. Whole-grain rye, whole-grain wheat, oats or other whole grains should appear prominently.
This is more useful than judging bread by its color.
