You've probably heard that you should eat more whole grains, but when you are browsing the bread aisle, it can be tough to figure out what that actually means and which products are the healthiest. Pasta, crackers, cereals and other foods may also be labeled as "whole grain," "whole wheat" or "multigrain." Once you know what to look for, you can easily find healthy foods for your family.
Parts of a Grain
All grains are made of three parts: bran, germ and endosperm. The bran is the outer layer of the grain; it is high in fiber and contains iron and magnesium. The germ is the heart of the grain and contains essential fatty acids, B vitamins and vitamin E. The largest part of the grain in the endosperm, which provides protein and carbohydrates but very few vitamins or minerals. According to Gloria Tsang, R.D., whole grains are a great source of antioxidants and phytochemicals.
Labeling
For a product to be labeled as "whole grain," it must contain the bran, germ and endosperm of the grain. In the United States, the Whole Grains Council has developed a stamp for products that are 100 percent whole grain. Other countries or regions may have their own labels, and some companies may use the term "whole meal" instead of "whole grain." Products labeled "whole wheat" should contain the bran, germ and endosperm of wheat.
The term "multigrain" is not synonymous with "whole grain." Multigrain products are made with more than one grain, but those grains may have been processed to have the more nutritious bran and germ removed. White bread and other refined-grain products generally only contain the endosperm of the grain.
Flavor
Whole-grain products taste different than refined-grain products. Bran adds a hearty, earthy flavor, and germ may taste nutty or slightly sweet. Whole-grain products may be more coarsely textured and have a heavier mouth feel than refined-grain products. But don't despair if you have bad memories of bricklike whole-wheat bread. Manufacturers have become more adept at creating appetizing whole-grain products.
Using Grains
There's more to whole grains than whole-wheat bread. Sarah Schumacher, R.D., recommends using whole-wheat pasta instead of refined white pasta and switching out white flour tortillas for whole corn tortillas. You can use brown rice in place of white rice in any recipe --- it just has to cook longer --- or consider using quinoa, millet or barley instead of rice. Look for whole-grain breakfast cereals, or better yet, start your day off with a bowl of oatmeal or homemade granola.
References
- European Food Information Council; Whole Grain Fact Sheet; January 2009
- University of Wisconsin-Madison: Nutrition and Health Education; Enjoying Whole Grains; Sarah Schumacher, R.D., C.D., C.D.E.
- HealthCastle.com; Whole Grains Guide; Gloria Tsang, R.D.; December 2005
- Whole Grains Council: Identifying Whole Grain Products
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