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Ask a Dietitian: What’s the difference between INTACT grains and WHOLE grains?

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A loaf of whole grain bread

You’ve probably heard of whole grains – they include all three parts of the grain (bran, endosperm, germ) and are linked to health benefits such as a lower risk of type 2 diabetes and heart disease. 

Intact grains are whole grains that have not been processed. Now, I want to stress that “processed” is not a bad word. Whole grains can be processed by milling the grain into some flour to make other foods (such as whole wheat bread) or by steaming and rolling the grain into thinner pieces so that they cook faster (such as rolled oats or instant oats).

Here are a few examples of intact grains and whole grains.

Wheat berries are an intact grain.  They have not been processed.

Bulgur is a whole grain. It’s made by boiling, drying and then cracking the wheat berries. This processing speeds up the cooking time of bulgur.

Whole wheat bread is a whole grain. It’s made by milling the wheat berries into flour used to make the bread.

Wheat berries, bulgur and whole wheat bread

 

 

 

 

Oat groats (also called oat kernels) are an intact grain. They have not been processed, milled or cut.

Steel cut oats are a whole grain. They’re minimally processed oat groats that have been cut into 2-3 pieces with a steel blade.

Old-fashioned rolled oats are a whole grain. They’re made by steaming the oat groats and then rolling them into large flakes.

Instant oats are a whole grain. The groats are steamed the longest and rolled out the thinnest, making them the fastest to cook.

Different types of oats

Other examples of  intact grains are amaranth, buckwheat, farro and quinoa.

Both whole grains and intact grains provide excellent nutrition. Intact grains can take longer to cook but may have a slight health advantage. For example, research shows that blood sugar levels were lower after eating intact oats compared to very thinly cut oats.

The bottom line: Whole grains and intact grains are nutritious and versatile. Eat a variety of whole grains and intact grains every day! Here are a few simple ideas:

  1. Have a bowl of oatmeal for breakfast.
  2. Make a tabbouleh salad with bulgur.
  3. Add a handful of quinoa to your favourite salad.
  4. Try soba noodles (buckwheat noodles).
  5. Make a sandwich on whole wheat bread.

 

References:
– Jones, JM & Engleson, J., International Journal of Food Sciences and Nutrition. 2020 Sep;71(6):668-677. Whole grain consumption and human health: an umbrella review of observational studies.  doi: 10.1080/09637486.2020.1715354.
– Musa-Veloso K. et al. Journal of Nutrition. 2021 Feb 1;151(2):341-351.  A Systematic Review and Meta-Analysis of Randomized Controlled Trials on the Effects of Oats and Oat Processing on Postprandial Blood Glucose and Insulin Responses. doi: 10.1093/jn/nxaa349.

 

What’s the best way to eat broccoli?

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Broccoli is one of my favourite veggies. And for good reason. It’s packed with nutrients like vitamin C, vitamin K, folate, fibre and beta-carotene. Both raw and cooked broccoli contain a special type of plant chemical called glucosinolates, only found in cruciferous vegetables.

Ok, now we’re getting into some food chemistry, so stay with me. During food preparation and cooking, an enzyme called myrosinase breaks down the glucosinolates into active, cancer-fighting compounds called isothiocyanates. Sulforaphane is one of the most common types of isothiocyanates.

Raw broccoli

When you chew raw broccoli, you’re actually helping to activate the enzyme myrosinase and this means sulforaphanes will be produced. The number of times you need to chew broccoli is unclear. I’ve seen anecdotal reports of chewing broccoli for 30 seconds, but there’s not any research to confirm this, so take your time and enjoy. Chopping the broccoli ahead of time could help too (more on this below).

Cooked broccoli

When it comes to cooking broccoli, lightly stir-frying, microwaving for under 5 minutes or steaming for less than 6 minutes seem to be best because these methods help to preserve the cancer-fighting compounds. Cooking for too long and at high temperatures actually destroys the enzyme myrosinase.

If you’re like me and prefer the taste of cooked broccoli over raw, you can add myrosinase containing foods to boost the formation of sulforaphanes. Mustard, mustard powder, radish, arugula, wasabi and other uncooked cruciferous veggies (e.g. cabbage, cauliflower, Brussels sprouts, kale) all contain myrosinase. So try mixing these into your cooked broccoli. One study from the UK found that adding about ½ tsp of mustard powder to 1.5 cups of cooked broccoli increased the sulforphane content by almost 4 times.

Chop it first!

Interestingly, researchers in China found that chopping broccoli 90 minutes before cooking actually increased the amount of cancer-fighting compounds by over 2.5 times! Similar to chewing, the cutting / chopping activates the enzyme myrosinase. If 90 minutes is unrealistic, try chopping broccoli first and allow it to sit before prepping your other ingredients.

The bottom line

Raw broccoli may have an advantage when it comes to sulforaphane content and cancer protection. Honestly though, just eat broccoli in a way that tastes good to you. Simply eating broccoli 1-2 times a week – raw or cooked – can have big health benefits on cancer prevention and your lifespan!

(Thanks to reader GM for asking this question!)

References:

Barba FJ et al. Frontiers in Nutrition 2016 August 15: 3(24). Bioavailability of glucosinolates and their breakdown products: Impact of processing. https://pmc.ncbi.nlm.nih.gov/articles/PMC4985713/ doi: 10.3389/fnut.2016.00024 Accessed March 6, 2026.

Liu X et al. Frontiers in Nutrition 2024 Jan 8:10:1286658. Prospective cohort study of broccoli consumption frequency and all-cause and cause-specific mortality risks. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1286658/full doi: 10.3389/fnut.2023.1286658. Accessed March 6, 2026.

Lu Y et al. Food Sci Nutr 2020 Mar 5;8(4):2052–2058. Microwave cooking increases sulforphane level in broccoli. https://pmc.ncbi.nlm.nih.gov/articles/PMC7174218/ doi: 10.1002/fsn3.1493 Accessed March 6, 2026.

Okunade O et al. Molecular Nutrition and Food Research 2018 Sep;62(18):e1700980. Supplementation of the diet by exogenous myrosinase via mustard seeds to increase the bioavailability of sulforaphane in healthy human subjects after the consumption of cooked broccoli. doi: 10.1002/mnfr.201700980.  Accessed March 6, 2026.

Wu, Y et al. Journal of Agriculture and Food Chemistry 2018 Jan 22; 66(6). Hydrolysis before stir-frying increases the isothiocyanate content of broccoli. https://pubs.acs.org/doi/10.1021/acs.jafc.7b05913 Accessed March 6, 2026.

Ask a Dietitian: What is Resistant Starch…and how can it benefit your health?

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Text on a backdrop image of cooked pasta, cooked potatoes and cooked riceResistant starch is a type of fibre that resists digestion in the small intestine, and it can have health benefits.

One way to create resistant starch is to cook and then cool / refrigerate certain types of carbohydrates, such as potatoes, pasta and rice. This process (called “retrogradation”) changes the structure of some of the original starch to create a resistant starch that doesn’t get digested. The amount of resistant starch doesn’t change significantly when the food is reheated.

Here are a few health benefits of resistant starch:

  • Blood sugar control: Usually, starchy carbohydrates are digested and broken down into glucose which can raise your blood sugar levels. Since resistant starch is not digested, it doesn’t have this effect, so it can be beneficial for controlling your blood sugar levels.
  • Gut health: Resistant starch travels to the large intestine where it acts as food for the good bacteria in our gut. In other words, resistant starch is a prebiotic! When the resistant starch is fermented in the large intestine, it produces beneficial, short chain fatty acids.
  • More gut health: Since resistant starch is fermented slowly in the large intestine, it may cause less gas and bloating than other fibre-rich foods.
  • Satiety: Eating foods with resistant starch can help you feel full for longer.

Here’s what you can do:

  • Pasta: Cook pasta to al dente. Once cooled, store the pasta in the refrigerator. The longer it is refrigerated, the more resistant starch is formed. Eat the pasta cold in a pasta salad like my Caprese Pasta Salad, add to a soup, or reheat the pasta and enjoy it with a sauce. Bonus tip: Cook pasta to al dente – it will have a lower glycemic index than mushy pasta and create a slower rise in your blood sugar levels.
  • Potatoes: Boil, roast or bake the potatoes. When cool, store the potatoes in the refrigerator for at least a few hours, preferably overnight. Eat the potatoes cold in a potato salad or reheat them in your favourite recipe.
  • Rice: Cook rice as you normally would. Allow the rice to cool at room temperature and then refrigerate for at least 12 hours. Use the rice to make Best Shrimp Fried Rice or simply enjoy the reheated rice as a side dish. The amount of resistant starch does not change much after reheating cooked and cooled rice, pasta or potatoes.

 

What is Fibremaxxing…and should you try it?

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Background of fibre rich foods such as beans, nuts, oats and fruit

Fibremaxxing is the latest nutrition trend on social media. Should you try it?

What is fibremaxxing?

Fibremaxxing isn’t a medical term. In fact, my computer’s spellcheck doesn’t even accept the word (haha!).

Fibremaxxing essentially encourages you to maximize your fibre intake in meals and snacks throughout the day, to promote your overall wellness and digestive health. The aim of fibremaxxing is to meet or exceed the Recommended Dietary Intake for fibre, which is between 25 to 38 grams for adults. Most of us are only eating about half the amount of fibre that we need.

Why do we need fibre?

Fibre has many health benefits. First of all, there are generally two main types of fibre:

Soluble fibre – this is the type of fibre that can help lower blood cholesterol levels and control your blood sugar. It’s found in foods like apples, oranges, carrots, oats, barley, beans and lentils.

Insoluble fibre – this is the type of fibre that helps you stay regular and prevent constipation. It’s found in foods like berries, broccoli, carrots, potatoes, bran and whole grains.

Eating fibre also helps reduce your chances of developing heart disease, type 2 diabetes and colon cancer. Plus, fibre promotes gut health.

Should you try fibremaxxing?

Yes, you could try it, but with some very important cautions!

1. Focus on meeting, not exceeding the fibre recommendations. Too much of a good thing is not better for your health. Read the Nutrition Facts information to find the fibre content of packaged foods and check out the list of fibre rich foods below.

2. Add more fibre gradually. If you pump up the fibre too quickly, your gut will tell you – aka hello bloating, constipation or diarrhea. Aim to add a few grams of fibre every couple of days and build up to 25-38 grams daily.

3. Build sustainable habits. Try adding an extra veggie at dinner, having a bean-based meal or snacking on nuts.

4. Get plenty of fluids.  Fluids help fibre move through your body.

5. Reach for food first. Food is the most delicious way to get fibre. Only use fibre supplements / powders if needed and check with your healthcare professional first.

Note that extra fibre may not be recommended if you have / had irritable bowel issues, surgery, or are preparing for tests such as a colonoscopy. Always check with your healthcare professional.

Here are some top foods for fibre.

Fruits

Apple with skin  – 5 g

Avocado ½ – 7 g

Banana – 2 g

Blackberry ½ cup – 4 g

Blueberry ½ cup – 2 g

Pear with skin  – 5.3 g

Persimmon – 6 g

Pomegranate ½ – 5.6

Prunes, dried ¼ cup – 4 g

Raspberries ½ cup – 4 g

Vegetables

Artichoke hearts ½ cup – 7.6 g

Broccoli ½ cup – 2.9 g

Brussels sprouts ½ cup – 3.4 g

Butternut squash ½ cup – 3.5 g

Carrot ½ cup – 2.5 g

Cauliflower ½ cup – 2.6 g

Corn ½ cup – 3.6 g

Green peas ½ cup – 5.6 g

Mushrooms ½ cup raw – 0.5 g

Sweet potato, mashed ½ cup – 4.3 g

Grains

All Bran Buds cereal 1/3 cup – 11 g (not sponsored; this is a cereal I enjoy)

Barley ½ cup cooked – 3.7 g

Brown rice ½ cup cooked – 2.0 g

Multigrain bread 1 slice – 2.8 g

Quinoa ½ cup cooked – 2.7 g

Whole wheat pasta ½ cup cooked – 2.2 g

Nuts & Seeds

Almonds ¼ cup – 4.5 g

Chia seeds 1 Tbsp – 3.5 g

Chickpeas ¾ cup – 8 g

Edamame (soybeans) ½ cup – 5.7 g

Hemp seeds 1 Tbsp – 0.5 g

Kidney beans ¾ cup –12 g

Lentils ¾ cup – 6.2 g

Sesame seeds 1 Tbsp – 1.1 g

Sunflower seeds ¼ cup – 3 g

Nuts ¼ cup – 2.7 g

Source: Canadian Nutrient File

Ask a Dietitian: What is Coconut Cloud Coffee?

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Headshot of Sue with a glass of cloud coffee and coconut in the backgroundWith summer on the horizon, beverages are trending again, especially coffee beverages. Do you remember the Dalgona Coffee craze back in 2020? Now, Coconut Cloud Coffee is taking over social media.

What’s in it?

Recipes may vary, but essentially the ingredients include 3 Tbsp whipping cream, 1 tsp vanilla syrup and 2 shots of espresso – all whisked together until it doubles or triples in volume to form a frothy “cloud”. This is then poured over ice cubes and coconut water to look as if a cloud is floating on top of the drink.

Are there any benefits to drinking Coconut Cloud Coffee?

Proponents claim that coconut water is a healthier option than water because of its electrolytes. True, coconut water does contain electrolytes such as potassium and magnesium, though in small amounts especially if there is added water in the ingredients list. Note that coconut water (even unsweetened versions) contains natural sugars and some brands have added sugars. The total amount of sugars in a cup of coconut water can be up to 18 grams which is equivalent to 4.5 tsp of white sugar. And if you make Coconut Cloud Coffee, remember that there’s even more added sugars from the vanilla syrup in the recipe.

The bottom line

Think of Coconut Cloud Coffee as a treat or dessert. When made with whipping cream, it’s in the range of about 200 calories per cup. If you’re looking for electrolytes in food, try having a medium banana or ¾ cup of white beans or 2 cups of raw spinach.

 

Ask a Dietitian: Can Kiwis Help with Constipation?

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Headshot of Sue and a bowl of kiwis in the backgroundYes! You’ve heard of the saying, “An apple a day keeps the doctor away!” But, if you experience constipation, the advice can be changed to “Two kiwis a day keeps the doctor away!”

The research study

Research published in the American Journal of Gastroenterology studied two groups of adults with either functional constipation or IBS-C (Irritable Bowel Syndrome – constipation predominant). The adults were randomly assigned to eat 2 green kiwis every day or 7.5 grams of psyllium powder every day for 4 weeks. Psyllium is a type of soluble fibre known to help alleviate constipation as well as reduce blood cholesterol levels. The amount of fibre from the kiwis and psyllium was the same – 6 grams.

After this 4 week period, both groups returned to their usual diets for 4 weeks. Then, the groups switched around and ate the other test food – in other words, the group that started off eating kiwis now ate psyllium every day for 4 weeks, and vice versa.

The results

Both kiwis and psyllium improved constipation. When eating kiwis, the participants experienced an increase of over 1.5 “complete spontaneous bowel movements” (CSBM) per week. As a reference, an increase of 1 or more CSBM per week is considered clinically relevant for improving constipation. Furthermore, kiwi eating participants reported less bloating and straining after eating kiwis when compared to psyllium.

How do kiwis work?

There are a couple of reasons why kiwis have this beneficial effect. For starters, the fibre in kiwis has a higher swelling and water holding capacity than other fruits. In fact, the swelling ability of kiwi fibre is more than 6 times higher than apple fibre! Since kiwis can help retain more water in the small intestines, this helps to increase bulk and soften the stools as well as increase stool frequency.

In addition, kiwis contain a special enzyme called actinidin which seems to speed up the digestion of proteins and keeps things moving in the gut for more regular bowel movements.

The bottom line

Kiwis (green or gold) can be a helpful food to help ease constipation. If your constipation is persistent, please contact a registered dietitian for specialized advice.

 

References:

Eltorki M, Leong R & Ratcliffe EM, 2022. Kiwifruit and kiwifruit extracts for treatment of constipation: a systematic review and meta-analysis. Can J Gastroenterology & Hepatology 2022, Oct 6:2022:7596920; doi: 10.1155/2022/7596920.

Gearry R, Fukudo  Shin, Giovanni B et al., 2023. Consumption of 2 green kiwifruits daily improves constipation and abdominal comfort—results of an international multicenter randomized controlled trial. The American Journal of Gastroenterology 118(6):p 105. doi: 10.14309/ajg.0000000000002124.

Wilkinson-Smith V, Dellschaft N, Ansell J et al., 2019. Mechanisms underlying effects of kiwifruit on intestinal function shown by MRI in healthy volunteers. Alimentary Pharmacology & Therapeutics, 2019 Jan 31;49(6):759-768. doi: 10.1111/apt.15127

Should I eat fruit on an empty stomach?

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A background of fruits and veggies

Question: Should I eat fruit on an empty stomach?

Answer: The claim here is that eating fruit with meals slows down digestion and causes the food to sit in your stomach and rot.

It is true that eating fruit with meals can slow down digestion. This is mostly due to the fibre found in fruit, and can actually be beneficial in helping you feel full.

But food does not rot in the stomach. In order for food to rot in the stomach, there needs to be bacteria. Since the stomach is a highly acidic environment, there isn’t a lot of bacteria living there.

The bottom line: There is no need to eat fruit on an empty stomach. Most of us aren’t eating enough fruits (or veggies), so why put extra food rules on yourself. As a dietitian, I say that ANY TIME is a good time to enjoy fruit! Fruit provides key nutrients for good health including folate, vitamin A, vitamin C, potassium, fibre and phytonutrients. For longer lasting energy, pair fruit with protein. Some easy ideas are: apples with peanut butter, grapes with cheese, or berries with nuts.

 

 

 

 

 

 

 

 

 

What do you think about juice shots?

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A tray with 3 small juice shots (green, orange, dark orange) in a glass.

With cold and flu season approaching, you’ve probably seen juice shots popping up in grocery stores and shops. Juice shots are intended to boost your immune system and promote wellness. Are they worth it? Here are some things to consider.

What are juice shots?

Juice shots are also called “wellness shots.” They’re small, concentrated drinks (on average 60-70 mL), usually made with ingredients such as wheat grass, ginger, lemon, turmeric, cayenne pepper and beets.

 

 

 

 

 

 

 

 

 

The pros

Juice shots can be a convenient way to get an extra burst of vitamins, especially if you’re not getting enough fruits or vegetables every day. Some of the common ingredients used in juice shots do have health benefits.

The cons

Juice shots don’t contain fibre which is important for gut health and overall wellness. One dose of a juice shot probably isn’t going to make a big difference to your health. For long term benefits, you likely need to take juice shots regularly, and at over $4 for a 60 mL shot, the cost can really add up over time.

The bottom line

Juice shots likely won’t do much harm, but because the amounts are so small, you’d need to consume them on a regular basis to see an effect. Think of how you could incorporate some of these unique ingredients into your everyday meals. Try adding wheat grass powder to a shake or smoothie. Add sliced fresh ginger to stir-fry dishes or fried rice (my personal favourite!). And mix turmeric and cayenne to a spice rub for meat / poultry. Could you even make your own wellness shot at home with juiced fruits or veggies, ginger and lemon juice? What other ideas do you have? Let me know in the comments.

Do you have a food / nutrition questions? Ask me in the comments below and I’ll answer it in a future post.

 

 

 

Does eating turkey make you sleepy?

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Dinner table set with cooked turkey, pumpkin pie, green beans, and gravy

Feeling sleepy after your Thanksgiving meal? Don’t blame it all on the turkey. The many components of the meal – including carbohydrates – may work together to trigger that lull to nap land. 

Here’s a simple science lesson.

Turkey, as well as foods like chicken, cheese and milk contains an amino acid called tryptophan. 

Tryptophan is a component of serotonin which is a neurotransmitter that helps us feel calm and relaxed. Serotonin is then also used to make the sleep-inducing hormone called melatonin.

As we digest foods containing protein, the amino acids enter the bloodstream and make their way over to the brain. The problem is that tryptophan is a big, bulky amino acid. So it has to compete with other amino acids to get into the brain. Imagine this as a long lineup of people waiting to get into a concert.

Enter carbs. The carbs you eat from the delicious stuffing, mashed potatoes, pumpkin pie and other typical Thanksgiving fare triggers the release of insulin. This action removes most of the amino acids from our bloodstream, but not the tryptophan. It’s as if all of the people in line for that concert have been pushed away, except for tryptophan. This of course makes it easier for tryptophan to enter the brain and start its effect on serotonin and melatonin to create that calm, sleepy feeling. 

Another possible explanation for the sleepiness is that there’s more blood flow to your stomach to digest the meal, meaning less blood flow to your brain. And let’s not forget that a glass or two of alcohol may play a role. 

So what should you do if you’d like to avoid the ZZZ’s after your Thanksgiving meal? Well, you could try to enjoy smaller portions of carbohydrate-containing foods. Maybe have a coffee with dessert. But if you’re like me, you’ll simply enjoy the wonderful, hearty meal with family and cozy up with a pillow afterwards! 

Ask a Dietitian – What’s the latest news about aspartame?

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Aspartame is a low-calorie, artificial sweetener that is about 200 times sweeter than white sugar. It’s found in some diet soft drinks, desserts, yogurt, chewing gum and even some chewable vitamins. In Canada, aspartame has been approved for use as a food additive since 1981.

You may have seen recent news headlines about aspartame and cancer. Here’s what you need to know.

Two different groups did two different types of reviews

The health impacts of aspartame were assessed by two different organizations and they looked at two different things.

Review #1 by IARC – International Agency for Research on Cancer

The IARC conducted a HAZARD analysis. This type of review assesses the level of certainty that a substance can cause cancer. It does not consider dose or amount. Aspartame was classified as a Group 2B carcinogen, meaning that it is possibly carcinogenic with “limited evidence in humans and less than sufficient evidence in experimental animals.”

For background, substances classed in Group 1 are considered carcinogenic with “sufficient evidence in humans”, and those in Group 2A are considered probably carcinogenic with “limited evidence in humans and sufficient evidence in experimental animals.

Review #2 by JECFA – Joint Expert Committee on Food Additives (a joint working group of the World Health Organization and the Food & Agriculture Organization)

A second review of aspartame was undertaken by JECFA where they conducted a RISK analysis. This type of review assesses the exposure level or amount consumed that can pose a risk to health. They concluded that aspartame does not pose a safety risk in the amounts that people typically consume.

JECFA also confirmed that the Acceptable Daily Intake (ADI) of 40 mg aspartame per kg body weight is still appropriate. This is the same limit set by Health Canada. In USA, the limit is 50 mg aspartame per kg body weight per day.

Chart showing the IARC hazard analysis versus the JECFA risk analysis

What does 40 mg aspartame per kg body weight per day look like?

For a 70 kg adult, the Acceptable Daily Intake of aspartame would be 40 x 70 = 2,800 mg.

One standard can of diet soft drink contains between 200-300 mg of aspartame. In other words, you would need to consume 9-14 cans of diet soft drink in a day to reach the maximum limit of 2,800 mg of aspartame, assuming that you don’t get aspartame from other sources. This is the maximum amount of aspartame that can be consumed daily over a lifetime without presenting an appreciable risk to health.

Read labels carefully for aspartame

Currently, aspartame is listed on the food label along with the aspartame content per serving. However, Health Canada has just announced new food labelling regulations for aspartame and other sweeteners.

By January 1, 2026:

  • Aspartame will no longer need to be listed on the front of packages.
  • Aspartame will still appear in the ingredients list, but the amount of aspartame (in mg) per serving will no longer be shown.
  • Foods sweetened with aspartame must still include a statement at the end of the ingredients list that warns individuals with phenylketonuria (PKU) that the food contains phenylalanine (this is a type of amino acid found in aspartame and needs to be avoided by people who have PKU).

See images below for a comparison of the original / current labelling of aspartame compared to the new labelling rules.

The Bottom Line

  • Remember that the amount or dose of any substance is important when thinking about the risk to your health. According to the WHO and FAO, aspartame is safe in amounts that people typically consume.
  • Look at all the products you consume which may contain aspartame such as diet drinks, sugar-free gum, dairy products and chewable vitamins. Stay within the Acceptable Daily Intake of 40 mg per kg body weight per day.
  • Enjoy eating a variety of wholesome foods to lower your cancer risk: whole grains, nuts, seeds, vegetables, fruit and healthy fats.
  • Take other healthy actions to lower your cancer risk: live smoke-free; be sun safe; move more and sit less; eat well; limit alcohol; and get screened for different types of cancer as recommended by your health care practitioner. 

Different actions to reduce the risk of cancer 

 

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