Reviewed by Andrea Miller MHSc, RD

The Science of Our Gut
Humans are hosts to huge numbers of bacteria ~100 trillion all through our body. The gut flora is our largest organ of immunity. The composition of each person’s microflora is as unique as your fingerprint and what we feed our flora determines which bacteria are found in our gut.

Consumption of foods high in sugar, fat and calories can reduce the diversity of our gut flora, whereas a varied diet with more vegetables, fruits and fiber supports a healthy microflora.

What are probiotics?
Probiotics are live microorganisms, which when administered in adequate amounts, confer a health benefit on the host. Derived from the Greek word ‘for life.’ A probiotic must be of human origin, have a demonstrated safety profile (cannot be invasive, carcinogenic), must be able to survive the acidity of our stomachs, must be able to colonize our gastrointestinal (GI) tract, and must have a demonstrated beneficial health effect through research. Probiotics cannot be used interchangeably with “live active cultures” – there must be a health benefit.

Probiotics are referred to be their genus, species and strain. Strain is extremely important, as it creates a different performance. Health benefits can only be attributed to the strain tested.

What’s the difference between probiotics and prebiotics?
A prebiotic is referred to as a selectively fermented ingredient that results in specific changes in the composition and/or activity of the GI microflora, thus conferring benefits to host health. They are food substances found in the diet that can nurture the good bacteria. Prebiotics are mostly found in food. Inulin is a common prebiotic found in onion, leek, garlic, artichoke, banana, chicory root. Another type of prebiotic is galacto-oligosaccharides found in human milk.

What are the health benefits?
Combining prebiotics and probiotics can be beneficial to gut health. Prebiotics help promote the growth of the probiotics. Emerging research links several diseases to the microflora of the colon. If your GI tract is working well, you may be more resistant to certain infections and intestinal disorders.

How to get probiotics in your diet?
Probiotics are regulated in Canada. When choosing a probiotic supplement – consider the following – does the product list the genus, species and strain, provide the number of organisms/serving, serving size/capsule and dose, guaranteed potency until consumption, storage information, and contact information? You can talk to your Registered Dietitian about which probiotic would be best suited for you.

Probiotics often do not colonize the gut after 1-4 weeks so we have to continually replenish it. The product needs to kept out of heat and light, after opening it should be kept away from moisture, keep refrigerated to prolong shelf life and check expiration dates.

Can You Get Probiotics from Foods?
There are lots of food products with “live culture bacteria,” or a probiotic in them. Products such as Activia, Yoptimal, Yakult, Bio-K and DanActive are probiotics. When choosing a probiotic food, review the ingredient list to determine which microorganism is present in the product, determine how many live microorganisms per serving size are indicated on the food package, and does the product list the health benefits.

Fermented foods including Kimchi, natto, sauerkraut, kefir, tempeh, miso, kombucha contain “live active cultures” but many of these have not been evaluated, but could be recommended based on emerging evidence that consuming these may confer health benefits.

Summary
In general, probiotic foods and supplements are thought to be safe for most people. As always, talk to your Doctor or Registered Dietitian determine if they are safe for you. In some cases, mild side effects might include upset stomach, diarrhea, gas, and bloating for the first couple of days after you start them.

Reference: Adapted from A Gut Feeling: An Inside Look at Pre and Probiotics by Natasha Haskey, Msc RD

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Reviewed by Andrea Miller MHSc, RD

Warmer weather, longer nights, barbeque season has arrived! Summer is the perfect time to enjoy the outdoors and start using the grill more. This summer think beyond the typical steaks, hamburgers, sausages, and hot dogs. Try grilling fish, fresh fruit, and even tofu for a change!  First things first, remember to heat up that grill for 20 to 30 minutes before cooking to kill off bacteria and other pathogens leftover from past grill sessions to reduce the chances of foodborne illness. Below are ten tips to remember to make this barbeque season a healthy one:

Watch the sauce: Traditional BBQ sauce can be high in sodium. Try making your own marinade when BBQ’ing. Check out this recipe for your next marinade.

Marinate: The simplest way to add flavor to meats is to marinate them. Coat meats with a marinadeand refrigerate overnight in a large plastic bag. As soon as the grill is ready, take the meat out of the bag and place directly on the grill.

Avoid processed meat: Processed meats often contain added salt and fat. Try to use fresh fish, beef, turkey, or chicken. Also, consider grilling fish like salmon, or halibut. Sprinkle some herbs over a fish fillet, then wrap them loosely in foil, to create a packet or tent. Place them directly on the grill for about ten minutes. The steam trapped in the foil packet essentially cooks the fish while locking in the flavour and the fish doesn’t stick to the grill either, making clean up easy. However, if you prefer BBQing fish directly on the grill, place it skin-side up since the skin helps to hold the fish together.

Trim the fat and skin: Trim off excess fat and skin from meat and poultry,prior to grilling. Look for lean cuts of meats in the grocery store. Reducing fat prevents BBQ flare ups from happening. Always have a water spritzer to spray if flare ups do occur. If flames reach the meat and create charred portions, trim and discard those areas, before eating.

Have two sets of BBQ tongs: Use one set for handling raw meat, raw fish, and raw poultry while using the other set for taking cooked food off the grill. Using two sets of tongs prevents cross contamination between raw and cooked foods and helps to prevent food poisoning. If you don’t have two sets of tongs, then wash them in hot soapy water and sanitize them first before using them to handle cooked food. The same applies to cutting boards and plates.

Bring out the digital thermometer: You can’t tell if a food is thoroughly cooked just by looking at it. Insert a digital thermometer into the thickest part of the meat, and make sure that it’s at the right temperature before you take it off the grill. Remember to wash the thermometer in hot soapy water between readings. To prevent food poisoning, cook your food to these recommended internal temperatures (see the temperature chart below).

temperature chart: http://befoodsafe.ca/

Pack it up: Bacteria grow quickly in food that is sitting out on your dining room or patio table. Pack and refrigerate any leftovers within two hours. The two-hour rule also applies to fruit salad, melons, pasta and rice dishes too.

Don’t forget your veggies: Layer the grill with a variety of vegetables, which adds nutrients and flavour to your plate. Try creating ‘veggie kabobs’ with peppers, summer squash, and mushrooms or the next time you’re cooking fish, meat, or poultry sauté some peppers, onion, garlic, and tomatoes to serve as the topping. The trick to grilling vegetables is cutting them into shapes and sizes that cook well on the grill. When you cook them over direct medium heat, turning frequently, they’ll usually be done in 8-10 minutes (sometimes less, depending on the vegetable). Look for grill marks and some light browning to develop. Colourful grilled fruits can be diced and tossed into pasta salad or served with yogurt for dessert. When grilling fruit don’t cook for too long or they will become mushy.

Pay attention to portions: during the summer it is easy to over eat while being social at barbeques. Beat the temptation to overeat by filling up on the healthier food options first. Fill your plate with fruit and green salads and choose raw vegetables over salty snack foods. Try to pay attention to what you are eating and recognize when you are full. Once you are finished your meal it is best to move away from the table as there will be less temptation to keep eating. You can also encourage eating smaller portions by grilling the meat in smaller portions.

Try Tofu: Buy extra firm tofu and soak it in your favourite marinade overnight. Cook on a lightly greased grill for about four or five minutes a side, or until browned. You can even buy pre-marinated diced tofu, ready to be threaded on your veggie kabobs.

Use these helpful tips to make your barbequing season a safe and healthy one.

Resources: Eat Right Ontario, American Heart Association, Government of Canada, Be Food Safe, WebMD

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Reviewed by Andrea Miller MHSc, RD

We would like to welcome one of our new Nutrition undergraduate volunteer students, to our practice. This is Erika’s first blog post, for us.

Canada’s Food Guide states that half of our daily servings of grains should be whole grains. Whole grains provide us with more fiber, vitamins and minerals, than refined grain products. It is important to understand the difference between whole grain and whole wheat.

What is “whole grain”?

Whole grain means that the entire kernel of any type of grain has been used.  The wheat kernel has three parts: the outer bran layer (which provides fibre), the endosperm (which provides minerals and proteins) and the germ (which provides B and E vitamins). Some examples of whole grains include barley, rolled oats, quinoa, spelt, brown rice or corn – in addition to wheat.

What is “whole wheat”?

Whole wheat also describes a fully intact kernel; however, it is specifically referring to wheat, and does not include any other type of grain. When buying whole wheat products, it is important to make sure the ingredients are listen as “whole” – otherwise it could be missing key nutrients from the removal of germ or bran layers.

Which is better for you?

Whole grains have been shown to lower the risk of heart disease, diabetes, stroke and some cancers as they provide the most vitamins, nutrients and fibre. The best thing to look out for when grocery shopping is the Whole Grain Stamp which indicates that all grains used in the product are whole. In addition, while shopping for both whole grain or whole wheat bread, it is important to check that it is a good source of fiber. Aim for breads that contain at least 4 grams of fibre per serving. Finally, as bread is known to be a source of sodium, try to choose breads with no more than 200 mg per serving.

Click here for more information on choosing healthy grains.

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Reviewed by Andrea Miller MHSc, RD

These days, consumers are paying closer attention to ways to improve their health and prevent disease. At the same time that interest in health is growing, so is the ease of which consumers can access health-related information to support self-care, online. The Canadian Council of Food and Nutrition Tracking Nutrition Trends survey revealed that 46% of Canadians use the Internet to find food and nutrition information; 76% use magazines, newspapers and books; friends, relatives and colleagues are the source for 66%. In other words, many of the most common methods for obtaining food, nutrition and health-related information are not necessarily science-based and may not be reliable. One area of current popular interest where misinformation abounds is detoxification (detox) and cleansing diets and other procedures supposedly designed to rid the body of toxins. Detox diets are popular strategies that claim to facilitate toxin elimination and weight loss, thereby promoting health and well-being.

Today, detox has become a catchall term for any number of non-traditional diets, fasts, or procedures that have claims to reset your metabolism, remove unwanted pounds, and eliminate so-called toxins from the body. Detox diets often refer to refined sugar, caffeine, red meat, alcohol, gluten, and various environmental contaminants as toxins. They cite wide-ranging conditions such as obesity, fatigue, skin rashes, various cancers, bloating, depression, insomnia, joint pain, and chronic nasal congestion as evidence of toxicity in the body. Most detox practices focused on the colon stating that toxic substances supposedly attach to and irritate the colon’s lining, increasing the risk of illness unless they’re removed by a special diet or cleanse. However, these notions are inaccurate, as fecal matter does not harbor toxins that can make you ill and cleansing your colon is unnecessary at best, and dangerous at worse.

There are many herbal products and detox diets with these claims however, bowel cleanses are not recommended and there is no evidence that they will help. Specific detox diets vary, but they typically include a period of fasting that is followed by a strict diet of raw vegetables, fruit and fruit juices, and water. In addition, some detox diets advocate using herbs and other supplements along with colon cleansing (enemas) to empty the intestines. Your body does not need bowel cleanses to remove stool or toxins as your body does this naturally. Bowel cleanses should be done under the supervision of a doctor and should only be needed to prep for a medical procedure.

If your goal is weight loss, a benefit promised by most if not all detox plans, evidence suggests that detoxing can actually ruin your efforts in the long-term. While the severe calorie restriction that most detox plans entail may make you thinner temporarily, the weight you’ll lose is mainly water weight, not body fat, the loss of which is essential in order to maintain weight loss over time. Indeed, studies have shown that both men and women who lose weight by fasting or dramatically reducing calorie intake routinely gain the weight back and often end up even heavier.

Some detox cleanses claim that drinking a lot of water will help the body flush out toxins. However, drinking more water than is necessary to stay hydrated and supress thirst can impair the ability of the kidneys to properly exchange electrolytes, such as sodium, potassium, and chloride. That in turn can lead to potentially life-threating problems like cardiac arrhythmias. It might seem reasonable to assume that the more water you pour in to your body, the more bad stuff you flush out, but that is simply not the case. As long as you are producing light-coloured urine and don’t feel excessively thirsty, you are drinking all the water you need.

Detox diets that severely limit protein, fatty acids, other essential nutrients or that require fasting can result in fatigue and other negative side effects. Long-term fasting and restricted diets can result in vitamin and mineral deficiencies. Colon cleansing can cause cramping, bloating, nausea and vomiting. Daily detoxes can cause dehydration, deplete electrolytes, and impair normal bowel function. They can also disrupt the natural intestinal flora, microorganisms that perform useful digestive functions. A person who goes on detox diets repeatedly may run the risk of developing metabolic acidosis, a disruption of the body’s acid-base balance, which results in excessive acidity in the blood. Severe metabolic acidosis can lead to coma and death.

Although the detox industry is booming, there is very little clinical evidence to support the use of these diets. A handful of clinical studies have shown that commercial detox diets enhance liver detoxification and eliminate persistent organic pollutants from the body, although these studies are hindered by flawed methodologies and small sample sizes. No randomised controlled trials have been conducted to assess the effectiveness of commercial detox diets in humans. This is an area that deserves attention so that consumers can be informed of the potential benefits and risks of detoxes.

Finally, keep in mind that fad diets aren’t a good long-term solution. For lasting results, your best bet is to eat a healthy diet based on fruits and vegetables, whole grains, and lean sources of protein. Healthy food choices combined with a healthy lifestyle can help you maintain your weight and as well working digestive system. The kidneys and liver are effective at filtering and eliminating most ingested toxins. The human body can defend itself well against most environmental insults and the effects of occasional indulgence. If you’re generally healthy, focus on giving your body what it needs to maintain its strong self-cleaning system with a wholesome diet, adequate fluid intake, regular exercise, sufficient sleep, and all recommended medical check-ups. If you experience changes in your health, visit your doctor instead of turning to detoxes.

Resources: www.todaysdietitian.com, Journal of Human Nutrition and Dietetics, www.eatrightontario.ca, www.healthstandnutrition.com, Registered Dietitian article at www.mayoclinic.org, www.health.harvard.edu, www.dietitians.ca

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Reviewed by Andrea Miller MHSc, RD

Four years ago, my family moved from Dubai, U.A.E. to North America. My brother and I are now in Canada and my parents in the States. We have grown accustomed to the North American culture but blend in our Indian traditions, particularly around food. The holidays bring the family together, as well as old friends and new. Our annual holiday dinner is the main event taking inspiration from different parts of India, while keeping elements of a traditional turkey dinner.

Our spin on the main dish is a Tandoori Turkey, made by marinating the turkey overnight in yogurt and tandoori spices consisting of chilli powder, papaya, garlic, Himalayan salt, ginger, nutmeg, cinnamon, black pepper, cumin, cardamom, mace and fennel seed. The morning of Christmas, the turkey is ready to be baked and with such a succulent bird, there’s no need for stuffing.

An alternate to the usual mashed potatoes is Potato Chops – an East Indian speciality of mashed potato filled with delicately spiced beef mince. The ground beef filling is sautéed with onions, chillies, ginger, garlic, turmeric, and cilantro, then tightly enclosed into the mashed potato, covered in bread crumbs and fried till golden brown.

My mother is the queen of variety and fills the dinner table with several types of meats. You may think the turkey was the star, but then comes the Achar Gosht – a dish made with goat and pickle spices; there’s always a Chicken Curry; and Pork Vindaloo – made by grinding red chillies, garlic, cumin, and turmeric in vinegar, marinating the cubed meat overnight in the spice mix, and cooking the next day. My favourite is the Steamed Pomfret in banana leaves – the fish is stuffed and marinated with spices and lemon juice and wrapped in an oiled banana leaf, then steamed on a flat skillet.

The meat dishes sit on a bed of Mixed Vegetable Pilaf, a dish of basmati rice cooked in stock with spices, adding peas, carrots and green beans.

There are a few vegetarian dishes such as French beans julienned and sautéed in onion, chilli, garlic, turmeric and salt; and Aloo Gobi –  spiced potato, cauliflower and peas which derives its main flavours from ginger, red chilli powder and garam masala.

Indian cuisine is aromatic, warm and loaded with spices and ingredients. The spices boost several health benefits and pack incredible flavour. To cool down from the spice, we have a Green Salad made with romaine lettuce, onion, tomato, cucumber, beetroot, salt, pepper and lemon juice. And of course, Raita – yogurt with cucumber, tomatoes, onions, salt, pepper and chilli powder.

For dessert, the table is filled with little treats like rum fruit cake, marzipan, milk cream and cocoa fudge sweets, and coconut cake. A lot of preparation goes into making these with each dessert taking a day to make, and the rum fruit cake needing its ingredients soaked a month ahead of the feast.

After dinner, it’s time to sit back and relax with Masala Chai – a blend of black tea, milk, sugar, ginger, peppercorn, cloves and cardamom, prepared by boiling the combination together on a low flame. We forget about the mess in the kitchen and just relax and enjoy our family and friends.

This holiday season, I encourage you to change things up. Perhaps, tap into your roots and cook a dinner inspired by your culture, travels or even where you may hope to travel! Another fun feast idea is hosting a multinational holiday potluck.

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Reviewed by Andrea Miller MHSc, RD

Just because the summer season is coming to an end does not mean that there isn’t any more delicious local produce available. From September to November the autumn harvest brings a variety of healthful and delicious produce from pumpkins to pears. Fresh local food has a shorter time between harvest and your table and buying in-season produce helps sustain the environment and local economy. So why not dig into the following local produce this fall season:

Cabbage: a healthy and inexpensive vegetable choice. As a source of vitamin C and fibre you can enjoy cabbage raw for a crunchy and spicy taste or cooked for a sweeter taste.

Potatoes: a source of potassium, vitamin C, fibre, and folate. To get the most fibre make sure to eat the potato skins. Boost the fibre by trying “smashed” potatoes by keeping the skins on when mashing.

Cranberries: a classic fall fruit. Cranberries are a source of vitamin C and are known to help lower the risk of urinary tract infections. Try cooking cranberries into a jelly, sauce or relish.

Brussels Sprouts: contain vitamin C which helps keep your immune system healthy. Enhance the flavour of cooked Brussels Sprouts by sprinkling with nuts, breadcrumbs, chopped dried fruit, or grated parmesan.

Pears: a good source of fibre which keeps your bowels healthy and regular. Pears are also a source of potassium, folate and vitamin C. Pears make a great fresh snack and healthy dessert but they are also delicious in baked goods such as pies, crisps and cakes.

Turnip: a source of fibre, vitamins C and potassium. The leafy part of the plant contains more nutrients compared to the root. Leaves are rich source of vitamins B6, E, K, A and C and minerals such as calcium, copper, iron and manganese.

Squash: an excellent source of beta-carotene and potassium. Beta-carotene is an antioxidant which gives the flesh of squash their bright yellow and orange colours. Beta-carotene may help to reduce the risk of some diseases and fight the signs of aging. Potassium is a mineral that can help lower blood pressure, reduce the risk of heart disease and stroke. Potassium also plays an important role in keeping our kidneys, muscles and digestive system functioning well. With the many varieties of squash available, try experimenting with different cooking methods and flavours.

Beets: contain folate, potassium, and vitamin C. Folate helps to build new red blood cells and lowers the risk of having a baby with birth defects. It may also help lower the risk of heart disease. Beets are known by the unique dark red and purple colour of the root, however, the green tops can be eaten too.

Pumpkin: not only a fun vegetable to carve on Halloween. Pumpkin is an excellent source of vitamin A which helps your eyes and skin stay strong and healthy. Both the seeds and the flesh can be used in many interesting dishes.

Apples: sweet, crunchy fall favorites are full of antioxidants, fibre, and vitamin C. Apple nutrients are present in the skin which is a particularly valuable part of the fruit with respect to its nutrient content. There are many delicious ways to enjoy apples from raw to warm apple pie.

Photos from Johnson Farmers’ Market in Desbarats Ontario. Check out your local farmers’ market to see what produce they have to offer.

Resources: www.ontario.ca/foodland/foodland-ontario, www.eatrightontario.ca

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Reviewed by Andrea Miller MHSc, RD

“Going gluten free” appears to be a diet trend that has grown in popularity over the past several years. Grocery stores devote entire aisles to gluten free foods and celebrities and fitness enthusiasts promote its’ “health benefits.”  Health claims that are associated with a gluten-free diet include weight loss, a reduction in bloating, improving skin tone, increasing alertness, and many others. Is a gluten free diet as beneficial as it is made out to be? What exactly is a gluten-free diet?

Gluten is a type of protein that is found in grains, including wheat, barley and rye. Gluten functions to give these foods shape and elasticity. Gluten is composed of two different proteins: gliadin and glutenin. It can be found in breads, soups, pasta, cereals, sauces, baked foods, some oats (if the are not certified gluten free) and even salad dressings.

Current research suggests that there is no evidence that gluten is bad or unhealthy for the general population. The benefits of a gluten-free diet are only be seen in individuals who have a gluten intolerance or celiac disease. These individuals produce an abnormal immune response when breaking down gluten during digestion. This immune response can damage intestines, which prevents the absorption of many essential nutrients. Symptoms associated with this response include bloating, cramping, diarrhea, skin rashes, and anemia.

In recent years, many people without a gluten intolerance or celiac disease are following a gluten free diet, as it has become a popular ‘trend’. One of the important and of unrealized challenges with a gluten free diet is that when gluten is removed from the diet, many other nutrients are also lost, as a result of removing a wide range of food choices. Nutrients that can become depleted, if not replaced by an alternate food source include, B vitamins, iron and fibre. Although gluten itself does not offer nutritional benefits, the whole grains that contain gluten, do. They are full of vitamins, minerals, antioxidants and fiber. Many gluten-free alternatives are processed foods that are low in fiber and protein and high in sugar and sodium.

All things considered, a gluten-free diet may actually cause more harm than good for those without celiac disease or any other medically prescribed reason for eliminating gluten from the diet. It is important to consult a Registered Dietitian for personalized nutrition advice and information.

For more information about celiac disease and a gluten free diet, check out the Canadian Celiac Association or this resource.

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Smoothies can be a healthy choice or they may be little more than sugary water (not much different than soft drinks or fruit punch).  Smoothies, made from whole, fresh or frozen fruit have higher vitamin, mineral, photochemical and fibre content, than juices and they can be a healthy choice.  But beware of added ingredients such as fruit syrups, whipped cream or flavoured drizzles- these add on’s can turn your smart smoothie into a glorified milkshake, complete with 400 or more calories!

Here are our 5 key elements for a smart smoothie:

S- Serving: Watch portions. Limit portions to 1cup (250ml). Large smoothies can provide as much as 300-400 calories.

M- Measure: Choose those with the lowest sugar content. Aim for those with 10-15 gms of sugar per serving. Use small amounts of juice and add ice, to create texture.

A- Aromatic: Add cinnamon,  ginger, lemon, mint, green tea or vanilla to add a great kick of flavour.

R- Radical: Chose a variety of fruit choices; add yogurt, flax or chia seeds, for added fibre and heart-healthy omega-3 fat. Add a healthy fat such as 1/2 an avocado or nut butter

T- Toppings: Skip the juice, syrups, whipped toppings and chocolate drizzle. Add a few frozen raspberries, a slice of cucumber, or a wedge of pineapple.

Other great tips to keep your smoothie smart-

– add a handful of the green stuff- kale, spinach or cucumber. This will have minimal impact on the flavour (it will change the colour), but can add a little more nutrition.

– switch up your yogurt- try adding kefier, cottage cheese or tofu, or even cooked lentils as a source of protein

– use frozen fruit- frozen berries, a frozen banana or frozen mango all make for great smoothies

– and our final time-saving smart smoothie tip- pre-blend your smoothie ingredients, then pour into muffin tins and freeze.  Once frozen, pop the “smoothie muffins” into a freezer bag and keep in the freezer until ready to use. To make a quick smoothie, just pop a couple of “smoothie muffins” and some milk, and ice in the blender and blend!

-check out this great smoothie recipe

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Whole Grain or Whole Wheat?

Grain products, one of the four food groups, are foods that are made or derived from barley, cornmeal, oats, rice, wheat, or any other cereal grain. Grains are often the seeds of certain plants. The bran, the endosperm and the germ are the three main parts of the seed, or kernel.  All three parts contain valuable nutrients that play an important role in the diet.

Grains are divided into two subgroups, whole grains and refined grains. Whole grains are grains that have undergone the least amount of processing and contain all three parts of the kernel.  Refined grains are whole grains that have had the germ and bran removed. As a result, there is a loss of fiber, B vitamins, iron and other vitamins and minerals.  Whole wheat is usually a refined grain, therefore, missing several important nutrients.

What to Look For

When looking for products that contain whole grains, look for the words “whole grain” on the label and in the ingredient list.  Most foods containing whole grains will have the words “whole grain” followed by the name of the grain as one of the first ingredients. Rolled oats and brown rice are examples of whole grains, whereas white rice, white flour and cream of wheat are refined grains.  Most refined grains are enriched.  This means that certain B vitamins and iron that were originally lost when the germ and bran were removed are then added back after processing. However, fiber is not added back to enriched grains.  When checking the ingredient list on refined grain products, make sure the word “enriched” is included in the grain name.

Why Choose Whole Grains?

Eating whole grains provides many health benefits, such as reducing the risk of some chronic diseases.  Further, grains provide many nutrients, like B vitamins, fiber, iron, folate and several others that are vital for the health and maintenance of our bodies. Whole grains are a major source of dietary fiber that may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber is also important in helping us feel full and for proper bowel function. Health Canada recognizes the importance whole grains play in a healthy diet and recommends that all Canadians should aim to get at least half of their grain servings as whole grains. It is with no doubt that whole grains should be included as part of a healthy diet.

Read more at:
https://www.eatrightontario.ca/en/Articles/Cooking-Food-Preparation/Cooking-with-Whole-Grains.aspx 

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