All About Whole Grains

People often ask me if carbohydrates are “bad.” The short answer is "No, not at all!" but there is so much more to know about the kinds of carbohydrates to include in a well-balanced diet.

Carbohydrates are an essential component of a healthful diet, and provide energy for your body to perform its day-to-day tasks. However, when you choose grains (which are rich in carbohydrates), make sure you’re selecting whole grains as often as possible. Whole grains are incredibly nutrient-rich, while refined grains contain about the same amount of calories but are much lower in actual nutrition.

There has been a lot of talk about whole grains in recent years, so here’s what you need to know about this nutrient powerhouse.

Why All the Hype?

A “whole grain” is a grain that contains all three components of a grain kernel – the bran, germ, and endosperm. Since all portions of the kernel contain different nutrients, eating whole grains ensures you’re getting all of the nutritional benefits possible.

Refined grains, in contrast, are grains that have lost portions of the kernel during processing, rendering them nutritionally inferior to whole grains.

What Makes Up a Whole Grain?

Bran – the protective outside layer of the kernel

·         Nutritional Benefits: fiber, B-vitamins, trace minerals, phytonutrients & antioxidants

Germ – the part of the kernel that has the potential to sprout and grow into a new plant

·         Nutritional Benefits: essential fatty acids (healthy fats), vitamin E, B-vitamins, trace minerals, protein

Endosperm – the starchy portion of the kernel, which serves as the food for the germ

·         Nutritional Benefits: starchy carbohydrates, proteins, some vitamins and minerals

What are Examples of Popular Whole Grains?

·         100% whole grain bread

·         100% whole wheat pasta or orzo

·         Brown or Wild Rice

·         Oats

·         Quinoa

·         Whole wheat flour

·         Whole wheat couscous

·         Barley

·         Bulgur

·         Whole grain rye

·         Wheat berries

·         Corn (popcorn)

How Do I Know I’m Choosing a Whole Grain Product?

The only way to be sure a product is a 100% is to look at the ingredients list. The easiest way to spot a whole grain is to see the word “whole” before any grain ingredient on the ingredients list. For example, if you see the phrase “wheat flour” and not “whole wheat flour,” then you are not looking at a whole grain product. Typically, if the word “whole” isn’t on there, then it isn’t a whole grain. A few common exceptions are brown rice, oats, and wheatberries – these grains don’t usually include the word whole in the ingredients lists, but are still true whole grains.

Companies sometimes use phrases that can be misleading to describe their grains – for example, “multi-grain” does not necessarily mean “multi-whole grains.” A 9-Grain or 12-Grain bread is not often 100% whole grain, although I have found a few exceptions over the years. Organic products are not always whole grains, either. And just because it’s a darker brown or tan than usual does not automatically mean it is a whole grain. Actually, some companies add molasses to refined grain breads instead of just sugar or high fructose corn syrup – the molasses makes it a darker color, which can lead customers to assume it is a whole grain.

Words that mean the product is definitely not a whole grain: enriched, degerminated, bran, or wheat germ.

Phrases that do mean the product is a whole grain: 100% whole grain.

For more on identifying whole grains, check out the Whole Grains Council website.

Whole grains can sometimes be more expensive than less healthful refined grains. I recommend looking for a bakery outlet (I love the Nickle’s Bakery Outlet in Parma, Ohio, where you can find great day-old whole grain breads for about $1.00/loaf) or keeping an eye out for coupons and sales online or in weekly fliers. Although bulk grains can typically be found at health food stores, traditional locally owned markets, chain grocery stores, and bulk food stores often carry them as well, and sometimes at a lower price. Shop around for the best deals, and post them in the comments section below!

I know this is (unfortunately) a pretty confusing topic. I hope that, one day, labeling laws make identifying whole grains a simple yes/no process. Until then, please leave questions in the comments section!

Thanks for reading!

Anna