Multigrain, Whole Grain, Whole Wheat – Oh My, What Should I Eat?

Good Morning Everyone!

I hope this post helps you with some of the tricky labeling out there.

Grain products have become very confusing for the general public. With varying labels, titles, and logos it is confusing on what option is the best for you. Here’s a simple breakdown for you.

Whole grains – contain the entire grain – the bran, germ and endosperm. Examples of whole grains include whole wheat, oats/oatmeal, rye, barley, corn, popcorn, brown rice, wild rice, buckwheat, triticale, bulgur (cracked wheat), millet, quinoa, and sorghum.

Whole Wheat – refer to the type of grain the product is made out of. In this case it is from a whole wheat kernel. Whole wheat is always a whole grain, but not all whole grains are whole wheat.

Refined grains – have been milled (ground into flour or meal), removing the bran and germ. This gives grains a finer texture and improves their shelf life. Unfortunately, this process removes some important nutrients, including B-vitamins, iron and dietary fiber. Some examples of refined grains are wheat flour, enriched bread and white rice.

Every word counts. When shopping, you want to choose a product that indicates “100% whole grain” or “100% whole wheat”. Yes, the “100%” does matter – according to the FDA it is simply recommended that “whole” means 100%, but it is not enforced.

It is important to get all those parts of the kernel in whole grain foods, as the whole kernel provides many important nutrients such as b vitamins, folic acid, iron, magnesium and selenium. Plus, eating whole grain products will keep you fuller for longer as they are high in fiber.

Take note, Multigrain means that a product has been made with several types of grains, but they are not necessarily whole grains.



KISS Fact: If you like these type of food facts, check out our EAT WELL workshops.  Dr. Muir and Emily Miller get real with this information.  Watch at the office for the next one that is scheduled.  I promise you will get a lot of useful information about nutrition, ways to read label and overall eat better.

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