Choosing between a multigrain and a whole grain can be confusing, especially if you want to pick the healthier option. Eating a balanced diet provides you with all the essential nutrients you need daily and can help reduce your risk for many health conditions. Making the right choice between multigrain and whole grain can have a beneficial impact on your health, explains Katherine Zeratsky, a registered dietitian who writes for MayoClinic.com.
Grains
Whole grains are unrefined cereal grains that still have their germ, bran, and endosperm components left after processing. Whole grains make 10 percent to 15 percent of the available grain-products on the market and include whole-wheat products, whole cornmeal, oatmeal, brown rice, popcorn, whole rye, spelt, barley and quinoa. Refined grains are milled, during which the germ and bran layers are removed. This gives refined grains a finer texture and extends their shelf life, according to the MayoClinic.com. Refined grains are readily available and include white flour, white rice, corn flour and are found in many breads, crackers and desserts.
Nutrition
Because the nutritious germ and bran layers are still left in whole grains, they contain the natural fiber, vitamins and minerals that are lost when grains are refined. In addition, whole-grain products have approximately 25 percent more protein, according to the Whole Grains Council. Although some refined grains are enriched with a few of the lost vitamins and minerals, including B vitamins, they are not as nutritious for you as whole grains. For example, a slice of white bread has 67 calories, 2 g of protein, 12 g of carbohydrate and less than 1 g of fiber, while a slice of whole-wheat bread has 70 calories, 4 g of protein, 12 g of carbohydrate and 2 g of fiber.
Whole vs. Multigrain
Multigrain refers to a product that contains more than one type of grain. However these grains can be either whole or refined or a combination of each. Multigrain sounds like a healthy option, but unless you check the label, you can just be buying a product with more than one refined grain. Regardless whether you are buying a multigrain or a "one-grain" product, check the label and make sure the first ingredient indicates a whole grain, such as "whole oats" or "whole wheat."
Health Benefits
The high fiber and nutritional content of whole grains makes them a healthy choice for any diet. Getting enough fiber can help reduce your risk of stroke, heart disease, Type 2 diabetes and obesity, according to the U.S. Department of Agriculture. Fiber also contributes to digestive health and enhances bowel function. Women should consume at least 25 g and men 38 g of fiber every day. Whole grains also contain antioxidants, plant sterols and phytochemicals that can help prevent many health conditions, such as high blood cholesterol, according to a study published in the "Nutrition Research Reviews" in 2004.
References
- MayoClinic.com: Whole grains; Hearty Options for a Healthy Diet; July 2011
- Whole Grains Council: What is Whole Grain?
- U.S. Department of Agriculture: Nutrient Data Laboratory
- MayoClinic.com; Multigrain vs. Whole Grain: Which is Healthier?; Katherine Zeratsky; February 2010
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
- "Nutrition Research Reviews"; Whole Grains and Human Health; Joanne Slavin; 2004
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