Q: Will grain foods like bread, rice and noodles make me fat?
A: Grain foods are great sources of carbohydrates. But they are low in fat. Carbohydrates provide just 4 kilocalories per gram, while fat provides 9 kilocalories per gram. So, carbohydrates foods do not make you fat. Whole grains such as wholemeal being rich in fibre fill you up, reducing the urge to overeat. To maintain a healthy weight, balance what you eat with exercise.
 
Q: I have diabetes. How can I include bread in my diet and still control my blood sugar well?
Bread can be included in a diabetic meal plan. The exact quantity of bread you can eat will depend on your body weight, activity and medication or insulin. Meet with a dietician to draw up a meal plan that best suits your needs. For better blood sugar control, pick a higher fibre bread such as wholemeal bread or high fibre white bread.
 
Q: I have diabetes. My blood sugar is in good control. Can I eat fruit breads? If yes, how much can I eat?
Fruit breads have more carbohydrates per slice than regular bread as it contains fruit too. So to include some fruit bread as part of your meal or snack, work out the serving size that is equivalent to one slice of regular bread and replace the appropriate amount in your meal plan.
 
Q: I have a strong family history of colon cancer. Can eating whole grains help prevent colon cancer?
There are many risk factors that trigger off the development of cancers such as genetics, diet and exposure to carcinogens. Some research studies have highlighted that a high fibre diet may be beneficial in preventing certain cancers. So enjoy a well balanced diet made up of a wide variety of many foods including whole grains, fruits and vegetables.
 
Q: I have high blood cholesterol. Can whole grain foods help lower my blood cholesterol?
Whole grain foods are naturally rich in fibre - some soluble and a lot of insoluble fibres. It's the soluble fibres that have been shown to trap food cholesterol and the cholesterol discarded by the liver, thereby reducing absorption. Insoluble fibres help increase satiety and therefore indirectly help in weight reduction - a very good strategy for lowering blood cholesterol in overweight individuals.
 
Q: If I only eat white bread because I enjoy the soft texture, how can I get enough fibre?
A great option for white bread lovers is high fibre white bread. Made with added oat and soya fibres, its fibre content is equivalent to that of wholemeal bread and its texture is similar to that of white bread.