Due to the possible health benefits of consuming whole grains, more products are appearing on the shelves that are made from this type of grain. Whole grain wheat is one type of whole grain, but it isn't the only option available. Other examples include whole grain oats, brown rice and barley. All whole grains have health benefits, although the nutritional profiles of the different whole grains are not the same.
Whole Grain
Whole grains are grains that haven't been refined to remove the bran and endosperm portions of the grain. Because of this, they contain more fiber and more nutrients than refined grains. Whole grains vary in nutritional content. For example, oatmeal and barley contain mainly soluble fiber, while whole grain wheat contains mainly insoluble fiber. However, both types of fiber have similar health benefits. If a food is made with whole grain, it could be whole grain wheat, or it could be another type of whole grain.
Whole Wheat
Whole wheat is one type of whole grain that you can choose. You can find it in a number of forms, including bulgar wheat -- which is made from soaking the whole wheat kernel and cooking it-- cracked wheat or whole wheat flour and products made from whole wheat flour. If you don't like the taste of regular whole-grain wheat bread, you can also get white whole-wheat bread, which is just as nutritious. It is made with a variety of wheat that has a milder taste.
Nutrition Information
Comparing the nutrition in bulgar wheat, oatmeal and brown rice emphasizes the differences among the grains. A 1/2-cup serving of bulgar wheat contains 80 calories, 3g of protein and 4g of fiber. It contains 8 percent of the magnesium, 6 percent of the iron and niacin and 4 percent of the folate, phosphorus, thiamine, vitamin B6 and zinc you need each day. The same size serving of oatmeal has 70 calories, 3g of protein and 2g of fiber. It contains 25 percent of the iron, thiamine and vitamin B6, 20 percent of the niacin and vitamin A, 15 percent of the folate, 10 percent of the riboflavin, phosphorus and calcium, 8 percent of the magnesium and 4 percent of the zinc you need each day. A 1/2-cup serving of brown rice provides 110 calories, 3g of protein and 2g of fiber. It contains 10 percent of the magnesium, 8 percent of the phosphorus, niacin and vitamin B6, 6 percent of the thiamine, 4 percent of the zinc and 2 percent of the iron you need each day.
Significance
If you are trying to increase your fiber intake, try whole grain wheat in the form of bulgar wheat, which has twice the fiber per serving as some of the other types of whole grains. The fiber in whole grains is part of the reason for the possible health benefits they provide, including a lower risk for heart disease, diabetes, colon cancer and obesity compared to those who eat mainly refined grains, according to the Center for Science in the Public Interest. The fiber in whole grains also helps with bowel function.
Expert Insight
Whether you choose to eat whole grain wheat or other whole grains, at least half of the grains that you eat should be whole grains, according to MyPyramid.gov. Whole-grain wheat and any of the other whole grains available, including brown rice, oatmeal, popcorn and whole cornmeal count. You can find whole-grain versions of many grain-based products that you can use to replace versions made from refined grains.
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