A Guide To Carbs

It’s easy to think of carbohydrates as dietary villains, but fact is, we need them for energy to fuel our body.

Let’s look at their true nature and importance in our diet.

Intro to Carbs

Wholegrains

Wholegrain Rice

Intro to Carbs▲

WHAT ARE CARBS?

Our body gets most of its energy from carbohydrates (carbs). Digestion breaks carbs down into glucose (sugar), powering everything we do – from breathing to thinking. This is why we can't entirely cut out carbs from our diet.

WHAT TYPES OF CARBS ARE THERE?

Carbs come in two forms – sugars and starches.

Sugar come from:

Starches come from:

Wholegrains▲

What makes up a wholegrain?

Wholegrains have 3 edible layers:

01 BRAN
Rich in fibre, B vitamins, minerals and phytochemicals (beneficial compounds produced in plants)

02 ENDOSPERM
Contains mainly carbs and proteins

03 GERM
Packed with B vitamins, Vitamin E, trace minerals and phytochemicals

Here's the whole truth: all grains start out as wholegrains. But to keep that name, these grains have to retain all three layers in their original proportions after milling.

What makes wholegrains so great?

Wholegrains are every bit as rich in vitamins, antioxidants and fibre as fruits and vegetables! Working together, these nutrients help protect your health.

CHART - WHAT MAKES WHOLEGRAINS SO GREAT?

How do I start eating wholegrains?

Start switching from refined grains to wholegrains by mixing brown rice with white.

Fibre-rich starches – wholegrains, vegetables, fruit and beans – are your best bet for a balanced diet. These are nutrient-dense, and help control your blood glucose.

Wholegrain Rice▲

Is white rice a wholegrain?

No. White rice has no bran or germ, as polishing removes the bran so that its oil doesn’t turn rancid and spoil the rice. While white rice can keep for as long as 4 to 5 years, you’ll miss out a lot on the nutrients.

Polished rice will be known as white rice in the article.

Is brown rice a wholegrain?

Brown rice is unpolished rice with its bran and germ intact. As a wholegrain, brown rice packs way more nutrients than the white variety, but it can only keep for 6 to 12 months.

Unpolished rice will be known as brown rice in the article.

WHAT TYPES OF BROWN RICE ARE THERE?

Here, we’ll look at four rice varieties and their benefits relative to those of the common brown rice. Try these different types of rice in your diet for a wholesome blend of nutrients, flavour and texture!