Whats the deal with whole grains?

Specific labeling distinctions on breads and cereals can be confusing, especially when it comes to whether the product is whole grain, multi grain, 5 grain, whole wheat, has fiber, omega 3 or any other bits and pieces added. Twice in as many weeks I’ve sat down with people in an attempt to clear the air on this subject. One was curious as to the difference between multi and whole grain foods. The other had read that she should be eating whole grains, but still wasn’t sure exactly why. Since the two questions are related, I thought I’d take a minute to address both here.

A good starting point is to look at the main differences between processed and whole grains. Processed grains (like white or refined flour) have had the bran and germ removed, leaving just the ground endosperm, which is mostly starch, a simple kind of carbohydrate. Whole grains (also known as whole meal or whole wheat) include the starchy endosperm, but also pack in the bran and germ, which are loaded with fiber, vitamins (like B & E), minerals (including zinc and iron), antioxidants and various other nutritional goodies.

Because they lack the bran and germ, processed flours have significantly reduced levels of all of these nutrients, in many cases up to 70% less. So, to summarize:

Processed/white=Lacking nutritional value

Whole=Loaded with nutritional value

So what about multi grain? Isn’t it just another word for whole grain? Well actually no, it’s not. The distinction between multi grain and whole grain is often made hazy as a marketing attempt to play the two off as being similar, but if you look closely you’ll see a clear difference. A label claiming to be “multi grain” is referring to the different TYPES or grain being used—like wheat, barley or corn—so although you’re getting multiple grain sources, they aren’t necessarily whole! As mentioned above, whole grain labeling guarantees the inclusion of all three parts of the grain’s kernel (bran, germ and endosperm). Multi grain labeled products may look and taste “healthy”, but whole grain is superior in terms of nutritional benefit.

So what exactly are the benefits?

Well, the huge disparity in fiber content is probably the most widely recognized benefit of eating whole grains. The fiber in whole grains helps strengthen your digestion (think of it as working out, for your tummy!) and slows down the metabolism of calories, so you stay satisfied for longer. But the extra vitamins, minerals, phytochemicals and antioxidants provide a range of benefits too, from increasing metabolism to healthier skin and reduced risk of certain cancers.  

So why not give whole grains a try? Your body will thank you for making the switch, and you might even prefer the nuttier taste and chewier texture of whole grains anyway! You’ll find whole grain versions of breakfast cereal, bread and pasta in almost any local supermarket.

You can learn more about the benefits of whole grains here and here. Image provided courtesy of wikipedia.

Got more questions or comments about grains or food labels? Post about them below and I’ll have a crack at answering them for you.



Comments

[Gals' Guide]

Ralph, you really broke down the difference between the 'grain myths' we continue to see on packaging. As a new mom, I'm doing my darndest to stick to the whole behind 'whole'. Great post!

[leahchristine]

I had no idea that whole grain and multi-grain were different! Thanks for the info!

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